Complete guide to sugar and its substitutes

1. Stevia vs sugar

When it comes to choosing a sweetener, especially if you’re managing diabetes or simply cutting back on sugar, stevia is often a popular alternative. Derived from plant leaves, it’s a natural, calorie-free sweetener that’s 200 to 400 times sweeter than regular table sugar.

a. Blood-sugar friendly

One of stevia’s major perks is its glycaemic index of less than 1, which means it won’t raise blood sugar levels. Unlike regular sugar, which can spike glucose levels, stevia satisfies your sweet tooth without those dramatic highs and lows.

b. Weight management ally

If you’re aiming to cut calories, stevia can help. Because it’s calorie-free, it offers a way to add sweetness without the energy boost you’d get from sugar. This can make it easier to manage your weight or even reduce cravings for sugar-packed treats over time.

• Gut health

Recent studies suggest that stevia may disrupt the balance of bacteria in the gut. Poor gut health impacts your digestive health, metabolism and immune function.

• Potential side effects

Although generally safe, some people may experience bloating, nausea, or dizziness when consuming stevia. Additionally, if you’re purchasing commercial stevia products, they may contain additives like maltodextrin, which can impact blood sugar. Always check the label to avoid unwanted extras.

Honey often enjoys a reputation as a healthier alternative to sugar, thanks to its natural origins and potential health benefits. How does it really stack up against sugar when you’re watching your blood sugar levels or managing diabetes? Let’s dive into the sweet truth about honey and what you need to know before adding it to your diet.

• A nutrient boost

Unlike regular sugar, honey isn’t just empty calories. It contains small amounts of antioxidants, vitamins, and minerals, which may help reduce oxidative stress and inflammation.

• Low glycaemic index

Honey has a glycaemic index (GI) of 55, which is lower than sugar’s GI of 65. It causes a slower rise in blood sugar levels than sugar does, potentially making it a slightly better option for managing glucose levels in moderation.

• Sweetness efficiency

Gram for gram, honey is sweeter than sugar. So, you end up using less to achieve the required sweetness level. This helps reduce the overall calorie intake when used sparingly, making it a flavourful and efficient addition to recipes.

• Blood sugar impact

Although it has a lower GI than sugar, honey is still mostly sugar - a mix of glucose and fructose. Consuming it in large amounts can lead to significant blood sugar spikes, which isn’t ideal for anyone managing diabetes or pre-diabetes.

• Calorie count

Honey is denser in calories than sugar. A single teaspoon of honey packs about 22 calories compared to sugar’s 16 calories. While the difference may seem small, it can add up, particularly if you’re trying to control your calorie intake.

Jaggery, or gur, holds a special place in Indian households. It is often celebrated as a natural and healthier alternative to refined sugar. Its earthy sweetness, paired with a nutritional boost, makes it a go-to ingredient in traditional recipes.

• Packed with nutrients

Jaggery retains most of its nutrients since it isn’t as processed as white sugar. It contains traces of iron, magnesium, potassium, and antioxidants, which can offer health benefits like combating anaemia, supporting digestion, and reducing oxidative stress in the body.

• Lower GI

Jaggery’s GI is a little bit lower than white sugar. It causes a slower rise in blood sugar levels, making it a gentler option for people monitoring their glucose intake.

• Better digestibility

Because jaggery is less processed than sugar, it retains natural fibre and nutrients that may aid digestion. It’s often considered easier on the stomach compared to highly refined sugars.

• Natural sweetener

Free from additives and preservatives, jaggery is a favourite for those looking to cut back on processed foods. Plus, its unique taste adds depth and cultural significance to traditional dishes.

• High in calories

Jaggery might be nutrient-rich, but it’s still high in calories. A gram of jaggery contains about four calories, just like sugar. Overdoing it can contribute to weight gain, which is especially concerning for those managing diabetes or trying to maintain a healthy weight.

• Risk of overindulgence

The health halo around jaggery can be misleading. Believing it’s healthier, some people may consume it more freely, unknowingly increasing their calorie and sugar intake, which can counteract its benefits.

Also Read: On World Diabetes Day, Understanding Diabetes

Managing and monitoring sugar levels and other health indicators often requires regular medical checkups, blood tests, and specialist consultations or treatments. Having robust health insurance for diabetes and other lifestyle diseases can make a significant difference in both your health and finances. Health insurance for diabetic patients helps cover the cost of annual blood tests. Additionally, the policy will take care of the cost of treating other health conditions without impacting your finances.

In India, managing and treating diabetes requires a combination of a healthy diet and comprehensive coverage. Choosing healthier sweeteners is only part of the battle. Purchasing health insurance for diabetes patients in India requires careful evaluation and consideration. Most insurance companies may include a waiting period for people who have already been diagnosed before they buy a plan. You should always compare various plan options and select the one that works best for you and your healthcare needs. Visit the Zuno website today to browse our plans and customise them with add-ons to ensure you and your loved ones get the coverage you need.

ARN: Zuno/Blog/Complete guide to sugar and its substitutes/11/24/05. All rights reserved.