Is Khand Actually Better Than Sugar? Let’s Find Out

Sugar is a temptation many find impossible to completely resist, even if they want to. As awareness rises among people about the severe health risks posed by the excessive consumption of white refined sugar, many are turning towards healthy options such as jaggery or Khand. Desi Khand is highly regarded as a more wholesome alternative for those trying to control their sugar intake.

In ancient times, Khand was the common source of sweetness, but its use has significantly declined since the advent of modern refined sugar in daily life. Experts believe that using Khand as a substitute for sugar not only adds flavour and sweetness to food but also offers nutritional and health benefits in many forms.

With the recent surge in people switching to khand, a critical question arises that can it genuinely substitute for sugar, and is it truly the superior option? To find the answer to this query, we spoke to Ms Veena V, Chief Clinical Dietitian & HOD - Department of Clinical Nutrition and Dietetics, Aster Whitefield Hospital, Bengaluru. Read ahead to learn what the expert believes.

Sugar Vs Khand: Which One Is Better?

Several medical reports and research have proven that excess consumption of refined white sugar not only leads to diabetes, weight gain, or worsens acne, but also contributes to chronic health issues such as cardiovascular disease and cancer. Replacing white sugar with desi khand not only adds flavour and sweetness to food but also offers nutritional and health benefits in many forms.


The quality of any sweetener varies depending on how it is prepared. While both Desi Khand and sugar are made from sugarcane juice, Khand is considered chemical-free and the least refined. Ms Veena V also highlighted that khand is minimally processed, whereas sugar is heavily refined and chemically bleached. “Since khand has not been so highly processed as sugar, it still contains small amounts of the minerals calcium, magnesium, potassium, and phosphorus. Khand does not have additives like sulphur dioxide, which is commonly used in sugar bleaching,” she further stated.

Refining sugar destroys all the fibre and nutrients present in it, which Khand effectively preserves. Khand also contains essential minerals like calcium, iron, fibre, magnesium, antioxidants, and a few vitamins. This makes it a better option to replace refined sugar.

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Benefits of Replacing Sugar With Khand

Ms Veena V emphasises that switching from white sugar to Khand is not only a sugar change but also a lifestyle improvement, which comes with several health benefits. “ However, it is still a form of sugar, so the Khand intake should also be limited, especially for diabetic patients,” Ms Veena V cautioned. Here are a few potential health benefits of Khand, as highlighted by Ms Veena V:

More Nutrient Value

As a matter of fact, Khand is the one that still contains some mineral trace elements, whereas refined sugar is totally devoid of them due to aggressive processing.

Relief From Joint Pain

Khand is a source of calcium, which is an essential element for healthy bones and teeth. Consuming it may therefore help prevent joint pain, arthritis, bone problems, and tooth decay.

Improves Digestion

Consuming Khand, which retains some of this fibre, can help cleanse the stomach, flush out toxins, and improve overall digestion.

For Muscles and Nerves

Magnesium is found in molasses (a component retained in Khand), which is not only beneficial for bones but is also essential for healthy muscles and nerves. It is also considered a supportive option for natural insulin secretion.

Replenishes Anaemia

The iron content retained in Khand can help maintain haemoglobin levels in the blood and may assist in the prevention or management of anaemia.

Keeps You Hydrated

Sugarcane naturally contains potassium, which helps maintain the water level in the body and also supports a healthy nervous system.

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Other Healthy Sugar Substitutes

Ms Veena V also suggested a few other healthy substitutes apart from Khand:

• Replacing white sugar with honey is not only beneficial for heart health but also aids in weight management.
• Using brown sugar instead of refined table sugar is considered a better alternative, as brown sugar is believed to boost immunity, eventually protecting the body from diseases.
• Date and date syrup are also healthier substitutes for refined sugar, and diabetic patients can also consume them in moderation.
• Fruit essences such as mashed ripe banana, apple sauce, and figs can also be used as sweeteners.
• Coconut sugar has a low glycaemic index and is rich in antioxidants.

Bottomline

While Khand provides some good health benefits, it is still a form of sugar. Individuals with diabetes and other severe health problems that require limited sugar intake must consult with health professionals to ensure their Khand consumption is appropriate. Khand is naturally less sweet than refined sugar, which often results in people consuming less of it, thereby reducing their total caloric intake.