Managing blood sugar is crucial for people with diabetes. But which sweetener should you choose? At NewsWebFit, we break down four common options—jaggery (gur), refined sugar, saccharin, and modern sugar-free cubes—covering their origin, production, history, health impacts, economics, and official recommendations.
1. Jaggery (Gur)
What & Origin
- What
it is: Unrefined whole-cane sugar rich in minerals (iron, potassium,
magnesium).
- How
it’s made: Boiling sugarcane juice until it solidifies; ancient
practice in India dating back 4,000 years.
Historical Note
- Used
in Vedic rituals and Ayurveda as a tonic. No single “inventor”—it evolved
organically across South Asia.
Uses & Purpose
- Traditional
sweetener in beverages, desserts, and Ayurvedic remedies for digestion and
anemia.
Merits
- Contains
trace minerals & antioxidants.
- Lower
glycemic index (GI ~54) than white sugar (GI ~65).
- Less
processed, retains molasses nutrients.
Demerits
- Still
high in carbohydrates; calories similar to sugar.
- Variable
quality and contaminants in artisanal batches.
Economics
- India
produces ~4 million tons/year; retail price ₹60–80/kg.
- Growing
export demand in Middle East & Europe.
Medical & WHO View
- WHO
advises free sugars < 10% of energy intake—jaggery counts toward this
limit.
- Not a “diabetic food,” but marginally better than refined sugar.
2. Refined White Sugar
What & Origin
- What
it is: Pure sucrose crystals from sugarcane or sugar beets.
- How
it’s made: Juice extraction, clarification, crystallization,
bleaching.
History
- First
refined in India circa 350 CE; commercial beet sugar emerged in
18th-century Europe.
Uses & Purpose
- Universal
sweetener in cooking, baking, beverages, and processed foods.
Merits
- Consistent
quality & taste.
- Inexpensive:
global wholesale price ~$0.30/kg; retail ~₹40–50/kg.
Demerits
- High
GI (~65) → rapid blood-sugar spikes.
- “Empty
calories” with no micronutrients.
- Overconsumption
linked to obesity, diabetes, heart disease.
Economics
- World
production ~180 million tons/year; India ranks #2 producer.
- Major
market fluctuations tied to weather, global demand, and subsidies.
Medical & WHO View
- WHO strongly discourages free sugars; recommends reducing refined sugar intake.
3. Saccharin
What & Origin
- What
it is: Artificial non-nutritive sweetener; ~300–400× sweeter than
sugar.
- Discovery:
1879 by Constantin Fahlberg at Johns Hopkins University.
Production
- Synthetic
chemical process from toluene derivatives.
Uses & Purpose
- Tabletop
sweetener; in “diet” foods and beverages since early 20th century.
Merits
- Zero
calories; no blood-sugar impact.
- Stable
under heat; suitable for baking.
Demerits
- Bitter/metallic
aftertaste; often blended with cyclamate or aspartame.
- Early
rodent-cancer studies raised concerns; later deemed safe at acceptable
daily intake (ADI) 5 mg/kg by JECFA.
Economics
- Global
market ~$500 million/year.
- Declining
in favor of newer sweeteners.
Medical & WHO View
- WHO’s
Joint FAO/WHO Expert Committee on Food Additives (JECFA) classifies
saccharin as safe within ADI.
- Use sparingly; monitor for digestive sensitivities.
4. Sugar-Free Medicated Cubes/Dust (Sucralose, Aspartame,
Stevia)
What & Origin
- Aspartame
(1965) by James Schlatter—200× sweeter.
- Sucralose
(1976) by Shashikant Phadnis—600× sweeter.
- Stevia
extracts from Stevia rebaudiana—natural zero-calorie sweeteners.
Production
- Aspartame:
amino acid methyl ester synthesis.
- Sucralose:
chlorination of sucrose.
- Stevia:
water or ethanol extraction of steviol glycosides.
Uses & Purpose
- Packets
or cubes for drinks, tabletop use, and in “sugar-free” foods.
Merits
- Zero
calories; minimal glycemic impact.
- Stevia
offers “natural” label appeal.
- Broad
consumer acceptance.
Demerits
- Aspartame:
not heat-stable, issues with phenylketonuria.
- Sucralose:
may alter gut microbiota at high doses.
- Stevia:
bitter/licorice aftertaste in high concentrations.
Economics
- Sucralose
market ~$600 million; stevia ~$350 million globally.
- Rapid
growth driven by diabetic and weight-conscious consumers.
Medical & WHO View
- JECFA ADI: Aspartame 40 mg/kg; Sucralose 15 mg/kg; Steviol glycosides 4 mg/kg.
- WHO considers them safe within these limits.
5. Comparative Summary Chart
|
Sweetener |
GI |
Calories |
Key Benefits |
Key Drawbacks |
WHO ADI (if any) |
|
Jaggery |
~54 |
380
kcal |
Minerals,
polyphenols |
High
carbs, variable purity |
Counts
as free sugar |
|
White
Sugar |
~65 |
400
kcal |
Standard
taste & price |
Blood-sugar
spikes |
Counts
as free sugar |
|
Saccharin |
0 |
0 |
Zero
calories, heat-stable |
Metallic
taste (blend often) |
5 mg/kg
body weight |
|
Aspartame |
0 |
4
kcal/g |
Natural
AAs, sweet taste |
Not
heat-stable, PKU issue |
40
mg/kg body weight |
|
Sucralose |
0 |
0 |
Heat-stable,
no aftertaste |
Possible
microbiome effects |
15
mg/kg body weight |
|
Stevia |
0 |
0 |
Natural
origin |
Aftertaste
at high dose |
4 mg/kg
body weight |
6. Official Recommendations & Best Practices
- WHO
& ADA: Minimize all free sugars; use non-nutritive sweeteners only
within ADI.
- NewsWebFit
Advice:
- Prioritize
minimal-processing: jaggery over refined sugar when a caloric
sweetener is unavoidable.
- Use
artificial sweeteners sparingly: adhere to ADI and rotate to avoid
taste fatigue.
- Combine
strategies: small amounts of jaggery in chai, stevia in coffee,
occasional sucralose in desserts.