It measures how your blood sugar level spikes for a particular food. The lower the GI, the lower the spike, which is better for everyone consuming it.
It measures a product’s total amount of calories per gram. Therefore, high-calorie dense food means high-calorie intake per bite.
Sugar is a sweet-tasting, soluble carbohydrate used to increase sweetness in your food. The commonly used sugar types include white sugar and brown sugar.
Also known as table or granulated sugar, is produced by refining sugarcane. The only known advantage of white sugar is that it boosts instant energy.
It is produced from crystalline molasses and sucrose, giving it a distinctive flavour and colour. Brown sugar offers an extra flavour when compared to white sugar.
The glycemic index of sugar(glucose) is 100. Thus, consuming over 30g of sugar daily can spike your blood sugar, resulting in higher insulin production. In the long run, it can lead to diabetes.
The calorie density of white sugar is about 390kcal per 100 gm, while it is 375kcal per 100 gm for brown sugar.
It is a syrupy liquid produced by honeybees from their nectar. Raw honey offers many health benefits as it is rich in antioxidants and nutrients.
The glycemic index of honey is 58, and the calorie density is lower at 330 kcal per gram. Since honey is sweeter than sugar, you can use a small amount of honey as a substitute for sugar in your food.
It is an unrefined sugar prepared by boiling concentrate extract of sugarcane until it hardens. It contains vitamins and minerals and is considered healthier than sugar.
The glycemic index of jaggery is 84.4, yet it has a high nutrient density when compared to sugar and honey. Jaggery is rich in manganese, iron, potassium, and magnesium.
Keeping the nutritional values in mind, it is advisable to avoid consuming sugar for better health. Jaggery contains more nutrients but is higher in calories, while honey has antimicrobial properties. In the end, anything under the limit is always healthy and safe.
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