Letting go of refined sugar is never easy. From that first sip of chai in the morning to festive sweets like laddoos, sugar quietly finds its way into almost everything we eat. Many are turning to traditional sweeteners like khand and jaggery — but are they really healthier, and if so, what are the trade‑offs? Let’s break it down.

1. What Are They?

· Khand (also called desi khand or khandsari sugar) is a minimally processed sugar‑cane sweetener made by evaporating cane juice, resulting in light‑brown, grainy crystals that retain some molasses and minerals.

· Jaggery (gur) is unrefined (or very lightly refined) sugar‑cane juice (or sometimes palm sap) boiled down to a solid or semi‑solid block with a deep caramel flavour.

2. Nutritional Profiles & Key Differences

Minerals & Processing

· Khand retains some minerals (calcium, magnesium, iron, phosphorus) because it avoids full chemical refining and bleaching. jaggery similarly retains minerals like iron, potassium, magnesium, and has trace antioxidants thanks to minimal processing.

· But: The actual amounts of these nutrients in typical serving sizes are small, so while “better than refined sugar,” they are not “free” or hugely nutrient‑dense.

Glycaemic Impact & Blood Sugar

· According to a recent article, khand’s glycaemic index (GI) is estimated around ~50‑60, whereas jaggery’s GI is roughly ~84 — meaning jaggery may raise blood glucose faster than khand.

· For people managing blood sugar (e.g., diabetes), that’s an important point: both are added sugars and must be used sparingly.

Calories & Carbohydrate Load

· Both khand and jaggery are still predominantly sugars — high in calories and simple carbs. Khand ≈ 15‑20 kcal per teaspoon, jaggery slightly higher.

· So the “healthier sweetener” status does not mean “no impact.”

3. Which Might Be “Better” — And In What Context

· If you’re looking for lower GI / gentler effect on blood sugar, khand may offer a slight edge over jaggery.

· If you’re after some added minerals (e.g., iron, potassium) along with natural flavour, jaggery might be preferable — especially in traditional uses.

· If you’re using the sweetener very modestly (not replacing sugar by weight, but reducing overall “added sugar” intake), the difference might matter less than your overall sugar‑and‑diet context.

· If you have diabetes or are very sensitive to blood sugar / insulin spikes, remember: both are added sugar and can raise glucose levels.

4. How to Use Them Smartly

· Use small amounts: Because both are caloric sweeteners, less is better.

· Use in context:

o Khand works nicely in beverages (tea/coffee) or desserts where mild sweetness and subtle taste are desired.

o jaggery fits traditional treats (laddoos, chikki) where its richer caramel‑flavour shines.

· Pair with fibre/protein: A sweet dessert alongside fibre‑rich foods or protein will slow absorption and blunt blood‑sugar spikes.

· Check product quality: For jaggery especially, impurities/adulteration can be a concern. Always buy trusted sources.

· Don’t assume “natural = safe in excess.” Even natural sweeteners can contribute to weight gain, tooth decay, metabolic issues if overused.

5. Nutritionist Warnings & Realities

· “Better” does not mean “free” — both khand and jaggery remain sugars with the same fundamental issue: they increase energy load and can trigger glucose/insulin changes.

· One Reddit commenter captured the spirit well:

“No, it is both sugar. Basic glucose… the amount of it that I have to consume for it to be a source of those micronutrients is more than the healthy limit.”

· Nutritionists emphasise: Focus on overall diet quality (whole grains, vegetables, lean protein, minimal processed foods) rather than relying on a “better sweetener” alone.

· For people with metabolic conditions (diabetes, insulin resistance), switching from sugar to khand/jaggery may help a little—but it does not eliminate risk.

6. Quick Comparison Table

Feature

Khand

Jaggery

Processing

Minimal, partly refined sugar‑cane crystals

Very minimal/no refining, cane juice or palm sap boiled to solid

Taste

Mild, toffee‑like

Stronger caramel/earthy flavour

Glycaemic Index (est)

~50‑60

~84 (higher)

Nutrients (trace)

Contains calcium, iron, magnesium, phosphorus T

Contains iron, potassium, magnesium, antioxidants

Blood sugar impact

Slightly gentler (not safe)

Higher glucose rise potential

Best for …

Daily mild sweetening; for those careful about blood sugar

Occasional use, richer flavour, traditional treats

Big warning

Still sugar – moderation mandatory

Same – still sugar, risk of spike & calories

7. Final Takeaway

· If you’re looking to reduce refined sugar and move to a more “traditional” sweetener — yes, switching to khand or jaggery can be a step in the right direction.

· But remember: the key is moderation. These are not “safe sugars” where you can treat them like free calories.

· If your priority is blood sugar control (e.g., diabetes), khand may give a slight advantage — but it does not replace a low‑added‑sugar diet.

· If you want a richer flavour and some extra trace minerals and are okay using sweeteners only occasionally, jaggery can be fine — but be aware of the spike risk.

· Ultimately: Focus on lowering total added sugar, eating whole foods, balancing your meals — sweetener type is just one small factor in a much bigger picture.

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.