Whether it is swapping a spoonful of refined white sugar for raw jaggery in your morning chai or blending medjool dates into your espresso, the quest for ‘guilt-free’ sweetness has dominated modern wellness culture. But does ditching table sugar for natural alternatives actually safeguard your health, or are we just sugarcoating the exact same calorie trap? Also read | HT Health Talk: Bengaluru dietician answers all your burning questions about the right food for weight loss
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Many believe unrefined sweeteners are a free pass against diabetes and weight gain. That post-snack energy rush followed by sluggishness and hunger proves it. She also addresses the growing questions around zero-calorie and artificial sweeteners — do they change with heat, and are they safe for everyday cooking and baking?
Also read | Dietitian ranks popular sweeteners on a scale of 1 to 10: Stevia, monk fruit to honey, brown sugar, jaggery, dates
The source may change, but the body’s response to added sugar doesn’t, according to Dr Patil.
6. Will switching to jaggery or coconut sugar help lower my risk of diabetes?
Substituting jaggery and coconut sugar for refined sugar does not reduce your risk of diabetes significantly. Yes, jaggery and coconut sugar contain some minerals, and their impact on blood glucose may differ, but they still have a lot of sugar and calories. The problem is that regularly consuming large amounts of any type of added sugar will increase your daily calorie intake and impair your ability to regulate your blood glucose levels. However, what really counts is not the type of food but its overall quality and portion size, exercise, proper weight, sufficient sleep, and, when possible, reducing added sugar consumption. If jaggery and coconut sugar are your favourites, you are free to consume them from time to time in moderate quantities. Just don’t consider them a protection against diabetes. Dr Rohini Patil is an MBBS doctor, clinical nutritionist, author, and entrepreneur with more than nine years of experience in metabolic and lifestyle health. She focuses on women’s health, weight management, and preventive nutrition, and is the founder and CEO of Nutracy Lifestyle and Nutracy Academy. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
