Khand and Jaggery: What’s healthier for diabetes?

Diabetes is a chronic condition that impacts the way your body converts food into energy, breaking it down into sugar i.e. glucose. There are different types of diabetes including type 1 and type 2 diabetes. The major difference between the two is that type 1 diabetes is a genetic condition that is diagnosed much earlier in life, while type 2 is linked to unhealthy lifestyle choices and develops with time.

But irrespective of which type of diabetes you have, it could lead to a spike in your blood sugar levels, which is why keeping a check on your sugar intake is essential in stabilising it. While it may be a task to tame the sweet tooth, you can very well look for alternatives. That said, we will look into two sugar alternatives i.e. desi khand and jaggery, and will try to find out which one is healthier for diabetic patients.

Desi Khand, also called muscovado sugar, is a type of unrefined sugar that contains natural molasses. It is made from the extracted sugarcane juice, which is mixed with lime and cooked so as to let the liquid evaporate. Once the process is completed, it is left to cool and forms itself into sugar crystals. These are rich brown in colour and possess a toffee-like taste. Unlike processed sugar, it does not undergo the refining process which keeps all the nutrients intact.

Another type of unrefined sugar, Jaggery/gud, is a popular substitute for sugar. It is made from concentrating the sugar cane juice, wherein it is cooked until it thickens. It is then left to cool and harden. Since it is unrefined, it is considered to be a better sweetening alternative than refined sugar.

Both khand and jaggery are healthier and more nutritious than white granulated refined sugar. However, when it comes to diabetes, you cannot be too careful with the sweeteners.

Desi khand and jaggery are both made from sugar cane juice. Jaggery can also be made from palm or date sap. The two are unrefined and therefore hold rich nutrient properties compared to refined sugar. While khand is a great source of calcium, minerals, fiber, iron, vitamins, and magnesium, jaggery is rich in protein, fat, iron, magnesium, potassium and manganese. It also contains calories, sucrose, fructose and glucose.

Khand or Muscovado Sugar also has antioxidant properties that makes it slightly better for you than white sugar. However, it is still added sugar and may be digested faster than natural sugar in fruits, which have other nutrient properties. This can again cause blood sugar levels to spike.

That said, it is extremely important that patients with diabetes steer clear of eating too much sugar. Although both khand and jaggery are more nutritious than granulated sugar, eating them in excess can raise blood sugar levels. Therefore, it is crucial to have everything in moderation.

While the best way to steer clear of high blood sugar levels is by limiting your intake of unhealthy foods, processed sugars and increasing your physical activity, certain healthier choices can also make a difference. For those looking for healthy sugar substitutes, read on to find out what they are.

Stevia: A nonnutritive sweetener native to Central and South America, declared safe, by the U.S. Food and Drug Administration.

Tagatose: A popular artificial sweetener, tagatose is said to lower blood sugar and insulin response, as per researchers.

Sucralose: Sucralose or splenda is a sugar alternative for people with type 2 diabetes.

Coconut palm sugar: Made from coconut palm sap, coconut palm sugar is a healthy alternative to refined sugars.

Date sugar: Date sugar is extracted from whole dates.

Monk fruit extract: Luo Han Guo fruit or monk fruit contains natural sugars, mainly fructose and glucose.

One must make sure to eat everything in moderation or it could have a dangerous effect on the body. Consult your doctor about your diet and activities you can indulge in.