Oxford-certified nutritionist explains which is actually healthier: sugar, jaggery, dates, honey, or stevia

Sugar is one of the most common ingredients in our daily food. But health experts have long warned that eating too much sugar can lead to serious health problems like obesity, diabetes, heart disease, liver disease, and high blood pressure. Many people try to replace sugar with natural sweeteners like jaggery, honey, or dates, believing they are healthier. But how true is that?

To clear the confusion, Suman Agarwal, an Oxford-certified celebrity nutritionist and fitness expert, recently shared her views on Instagram. In her post, she compared sugar and its alternatives and explained which is actually better for our health.

Sugar: The least healthy choice

According to Suman Agarwal, refined sugar is the most harmful form of sweetener. It is highly processed, with a glycemic index (GI) of 65 to 75 and contains about 390 calories per 100 grams. It provides no nutrients and causes a sudden rise in blood sugar levels, which can be dangerous for long-term health.

She called sugar a “silent killer” because it can harm the body without showing early warning signs. Over time, high sugar intake can increase the risk of type 2 diabetes and heart disease.

Jaggery: Slightly better, but still high in sugar

Jaggery, or gur, is often seen as a healthy alternative in Indian homes. The nutritionist explained that jaggery is less processed and contains small amounts of iron and potassium. However, it still has a high GI (60 to 84) and about 380 calories per 100 grams, which is nearly the same as sugar.

“Just because it is natural doesn’t mean it’s safe to eat a lot,” she warned.

Honey: Rich in antioxidants, but calorie-dense

Honey is another popular natural sweetener. Suman Agarwal said it is the least processed and rich in antioxidants, which are good for the gut and immune system. Its glycemic index ranges from 45 to 69, and it provides 240 to 330 calories per 100 grams.

While honey is better than white sugar, consuming it in large amounts can still raise blood sugar levels and add extra calories to your diet.

Dates: The healthiest among traditional sweeteners

Among all natural sweeteners, dates are the most nutritious. They are a whole food, rich in iron, fibre, and minerals. Dates have a GI of 40 to 55, which means they release sugar slowly into the blood. They also contain about 314 calories per 100 grams.

However, moderation is key. The nutritionist advised, “Do not eat more than two dates per day.” Even natural sugars can lead to weight gain if overused.

Stevia and monk fruit: Healthier, low-calorie options

Suman Agarwal also talked about zero-calorie natural sweeteners like stevia and monk fruit, which are becoming more popular worldwide.

Stevia is 100 to 200 times sweeter than sugar but may leave a slightly bitter aftertaste.

Monk fruit is 250 to 300 times sweeter and has a mild fruity flavor.

“These are much safer choices than artificial sweeteners like aspartame or sucralose,” she said. According to WHO guidelines, less than 10% of total daily calories should come from sugar. Suman suggested keeping it even lower — not more than two teaspoons of sugar or natural sweeteners a day.

Artificial sweeteners to avoid

The nutritionist also shared a list of artificial sweeteners that people should avoid because of their long-term health risks. She listed common ones used in soft drinks and fitness products:

Sucralose – Found in Diet Pepsi, MuscleBlaze Whey Gold, and Splenda.

Aspartame – Found in Diet Coke, Sugar Free Gold, and Pepsi Max.

Acesulfame-K – Used in Coke Zero, Red Bull Sugar-Free, and protein shakes.

Saccharin – Found in Sweet’N Low and Sugar Twin.

Neotame – Commonly used in low-calorie bakery and dairy products.

Experts say that while these products are calorie-free, they can still affect the body’s metabolism and increase sugar cravings.

The takeaway: Moderation is the key

Suman Agarwal concluded that no sweetener is completely harmless. Even natural options like honey, jaggery, or dates should be eaten in small amounts. The healthiest approach is to limit all forms of sugar and focus on a balanced diet that includes fruits, vegetables, and whole grains.