Jaggery vs Sugar vs Stevia: What’s Best for Diabetes?

Managing type 2 diabetes often means looking closely at what we eat and drink, especially sweeteners. From tea and coffee to sweets, the choice of jaggery, sugar, or stevia can directly affect blood sugar control. So, which is best for diabetes? Let’s compare them in simple terms.

Sugar – The Familiar Sweetener

Sugar is the most common option, but it is also the riskiest for people with diabetes. With a glycemic index (GI) of about 65, sugar raises blood glucose quickly. According to health experts, it offers no nutrition and adds empty calories, which may lead to weight gain and poor sugar control.

Is Jaggery Really Better Than Sugar for Diabetics?

Many think jaggery is healthier than sugar. While jaggery does contain small amounts of minerals like iron and magnesium, it has an even higher GI (70–80). This means it can raise blood sugar faster than regular sugar. Even black jaggery or organic jaggery is not safe for diabetics when consumed daily.

Stevia – The Diabetes-Friendly Sweetener

Stevia comes from a natural plant and is approved by health bodies like the FDA and WHO. It has zero calories, a GI of 0, and does not raise blood sugar levels. It is safe for long-term use in moderate amounts and can be used in tea, coffee, and cooking. This makes it the best option for diabetes management.

Final Verdict: Which Sweetener Should You Choose?

Sugar: Increases glucose and adds empty calories.

Jaggery: Slightly more minerals but harmful for diabetics.

Stevia: Best choice for stable blood sugar and weight management.

If you want the healthiest sugar substitute for diabetes, stevia is the clear winner.

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https://www.freedomfromdiabetes.org/blog/post/jaggery-vs-sugar-vs-stevia-for-diabetes/4819

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