Finding The Right Diabetic Option: Sugar-Free, Jaggery, or Refined Sugar

Ever thought which sweetener is the best for your health? Should you go for refined sugar, honey or jaggery? The choice of sweet musing can impact how well you could tackle diabetes. 

In this blog, we’ll explore the nutritional values, glycemic effects, and overall health implications of these sweeteners. Whether you’re trying to satisfy your cravings for sweets healthily or to keep your blood sugar levels in check, understanding these differences can help.

Which sugar is better for diabetics?

When it comes to sweetening your food, it’s important for people with diabetes to consider their options carefully. Here’s a breakdown of the choices available:

1. Refined sugar

• Types: Common types include white sugar (sucrose) and high fructose corn syrup.
• Impact on blood sugar: It is a bad choice for diabetics as it causes rapid spikes in blood glucose levels.
• Calories: It is high in calories with zero nutritional value, which results in weight gain and an increased risk of diseases.
• Things to know: Regular consumption of refined sugar can cause various health difficulties. Try to reduce or cut your intake as much as you can.

2. Jaggery

• Type: Jaggery is made by evaporating water from sugarcane or palm sap. After that, it’s solidified, packaged, and sold for people to enjoy.
• Impact on blood sugar: Jaggery has a lower glycemic index when compared to refined sugar, but it can still increase blood sugar levels.
• Calories: It has fewer calories than refined sugar. Still, it has many nutrients that refined sugar misses out.
• Things to know: “Moderation is the key,” especially for diabetics. It is important to consult your dietician to determine the correct amount.

3. Sugar-free

• Type: Sugar-free sweeteners contain artificial sweetening agents (like aspartame and sucralose) and natural alternatives (such as stevia and monk fruit).
• Impact on blood sugar: It does not have any notable effect on blood sugar levels, which makes them the best choice for diabetics.
• Calories: Usually have zero to low calories, which helps with weight management.
• Things to know: Certain sugar alcohols can cause digestive discomfort. Always choose reputable brands and make sure to read the labels carefully to avoid unhealthy additives.
   

Is jaggery better than sugar for diabetics?
 

Compared to sugar, which has a GI of 65, jaggery has a high GI value of 84. It's unexpected, isn't it? Jaggery is not a good substitute for sugar for diabetics because it can still cause sugar rises when consumed in amounts comparable to or greater than sugar. Ultimately, “excess of anything is bad.”  So always keep an eye on the quantity as “excess of anything is bad.”
 

Does refined sugar have any benefits?
 

While refined sugar is often criticised, it does offer some advantages:
 

• Availability: Refined sugar is easily available in any grocery store, making it easily accessible.
• Taste satisfaction: It has a constant sweetness that makes it taste better, improving the flavours of foods and drinks.
• Texture and flavour: Useful while making recipes which give a texture and taste.
• Quick energy source: It can be a quicker energy source, but it can also cause a sudden rise in blood sugar levels.
   

What are the benefits of jaggery in diabetes management?
 

Here are some benefits of jaggery in diabetes management:
 

• Nutritional content: It contains more minerals than refined sugar.
• Natural sweetener: It is a natural sweetener that is less processed than refined sugar.
• Cultural acceptance: It is commonly used in many traditional recipes, making it a comfortable option to consider.
• Unique flavour: It has a unique taste, and sometimes people prefer jaggery over refined sugars.

What are the benefits of sugar-free sweeteners in diabetes management?

Sugar-free sweeteners can play a significant role in diabetes management, offering several advantages:
 

• Blood sugar management: It has minimal to no effects on blood sugar levels, making it a better choice for diabetics.
• Calorie management: Low to zero-calorie options help with overall calorie intake and weight management.
• Dental health: It does not cause any tooth decay, which is beneficial for overall health.
• Variety: Available in different forms and flavours, offering options to choose from without compromising health.
   

What are the harmful effects of refined sugar in diabetes?
 

Refined sugar can pose several risks for those with diabetes:

• Blood sugar spikes: Quickly raises blood glucose levels, which can lead to hyperglycemia.
• Empty calories: Lacks essential nutrients, contributing to poor overall health without any real benefits.
• Insulin resistance: Frequent consumption can increase the risk of insulin resistance over time.
• Increased cravings: This can create a cycle of cravings, making it hard to resist more sugary foods.
   

What are the harmful effects of jaggery in diabetes?
 

While often considered healthier, jaggery has its drawbacks for diabetics:
 

• Higher glycemic index: Despite some nutrients, it can still cause significant spikes in blood sugar.
• Caloric density: Contains more calories than refined sugar, which can result in weight gain if not used carefully.
• Limited benefits: The minerals it offers don’t outweigh its potential to raise blood sugar levels.
• Need for moderation: Even though it’s natural, portion control is important to avoid negative effects on blood sugar.
   

What are the disadvantages of sugar-free sweeteners in diabetes management?
 

Sugar-free sweeteners can also have their downsides:
 

• Digestive issues: Some sugar alcohols can cause bloating and discomfort for some people.
• Taste variability: Not everyone enjoys the taste of artificial sweeteners, which can be a letdown.
• Overconsumption risk: The idea that they’re "calorie-free" might lead to using them in excess.
• Uncertain long-term effects: Some studies raise questions about potential health risks from certain artificial sweeteners.

An overview of nutritional values of sweeteners

The nutritional value of 100gms of refined sugar, jaggery & sugar-free sweeteners are: 

While sugar-free sweeteners may appear to be the best option, they can contain artificial ingredients. Choose reputable brands and read labels carefully before purchasing.

Is honey good for diabetics? 

Honey can be enjoyed by diabetics in moderation, but it still raises blood sugar levels due to its natural sugars. It has a lower glycemic index than refined sugar, which indicates it may cause a slower rise in blood sugar. 

An article about honey and its effect on cardiometabolic risk factors stated that honey has been shown to lower fasting blood glucose levels, total cholesterol, LDL (the "bad" cholesterol), triglycerides, and a marker associated with fatty liver disease. Additionally, it can increase HDL (the "good" cholesterol) and some markers related to inflammation.

However, it’s essential to account for the carbohydrates in honey as part of your overall diet. Always consult with a healthcare professional before incorporating it into your meal plan.

What are the best sugar substitutes for diabetics?
 

When it comes to sweetening your food without the sugar spike, here are some of the best options for diabetics:

1. Stevia
 

This natural sweetener comes from the leaves of the stevia plant. It has zero calories and won’t affect your blood sugar levels. You can find it in liquid, powder, or granulated forms, making it a versatile choice for drinks and recipes.

2. Erythritol
 

A sugar alcohol found in some fruits, erythritol is low in calories and has minimal impact on blood sugar. Most people tolerate it well without digestive issues. It’s great for baking and can be used in many dishes.
 

3. Sucralose
 

You probably know this one as Splenda. It’s calorie-free and holds up well in cooking and baking, so it’s perfect for both hot and cold dishes.

4. Acesulfame-potassium
 

Often labelled as Sunett or Sweet One, this sweetener is also calorie-free and commonly found in sugar-free drinks and baked goods. It’s usually blended with other sweeteners for a better taste.
 

5. Aspartame
 

You might recognise this sweetener from brands like Equal or NutraSweet. It’s low in calories but not suitable for cooking since heat can break it down. People with phenylketonuria (PKU) should avoid it.

6. Monk fruit sweetener

Made from monk fruit, this sweetener is a newer option that offers zero calories and doesn’t affect blood sugar. It’s often mixed with other sweeteners to enhance flavour and can be used in various recipes.

Experts insights

Dr V Mohan, Chairman of Dr Mohan’s Diabetes Specialities Centre, Chennai, said, “While it may be true that some types of honey may be beneficial for select populations where carb intake is low, we may not be able to access such curated honey everywhere. 

In our experience, honey in India is intensely sweet. Even people without diabetes can just about tolerate small quantities of honey or sugar. But we cannot say that it is beneficial long-term. Ultimately, it can cause blood sugar levels to spike, especially when a person uses honey in addition to, rather than instead of, another form of sugar.” 
 

Wrapping up
 

When it comes to sugar-free options, refined sugar, and jaggery for diabetics, it’s all about balance. Sugar-free products can be sneaky, and refined sugar is best avoided. Jaggery has some perks but still has sugar, so enjoy it in moderation. Always consult your healthcare professional to find what works best for you! 

"Moderation is key; a little sweetness can go a long way."

References
 

1. https://www.sciencedirect.com/science/article/pii/S2772566922000477
2. https://diabetesjournals.org/care/article/26/4/1008/23749/A-Prospective-Study-of-Sugar-Intake-and-Risk-of
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC4899993/
4. WHO calls on countries to reduce sugars intake among adults and children
5. https://www.artinci.com/blogs/news/is-jaggery-a-good-alternative-sweetener-for-diabetics-fact-or-a-myth-lets-find-out?srsltid=AfmBOord3X-y-ZGMM6LSJqaKAfpujEEHtjD4gt7Ilvs6_yDpyLZfS5qg

Note: The information provided in this blog is intended for general knowledge. It is important to remember that it should not replace professional medical advice. If you have any concerns about diabetes or related symptoms, please consult a healthcare provider.