Which natural sugar is best for diabetics? A guide to khandsari, palm, date palm, and coconut sugars

Managing diabetes involves selecting the right foods to regulate blood sugar. For diabetics, the quest for a sweetener that is gentle on blood glucose levels can be tricky. Natural sugars like khandsari sugar **, palm sugar, date palm sugar, and coconut sugar are often viewed as better alternatives. This article explores these options, focusing on their glycaemic impact, nutritional value, and suitability for people with diabetes. Best natural sugar for diabetics.

Understanding glycaemic index and its role

The glycaemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Low-GI foods are ideal for diabetics because they release glucose slowly into the bloodstream.

• Low GI: 1-55 (suitable for diabetics)
• Moderate GI: 56-69
• High GI: 70+ (to be minimized)

Now, let’s explore how these sugars differ from one another.

Khandsari sugar: A natural alternative to refined sugar

Khandsari sugar is an unrefined, traditional form of cane sugar made without chemicals. Unlike refined white sugar, it retains molasses, giving it a light brown colour and some trace minerals like iron and calcium.

Glycaemic index: ~55-60 (Moderate)

Impact: The moderate GI of khandsari sugar makes it slightly better for diabetics compared to refined sugar. Additionally, it contains small amounts of nutrients that are stripped away during refining.

• Research insight: A study in the Journal of Food Science and Technology highlights that minimally processed sugars like have a lower impact on insulin response compared to highly refined sugars.

While khandsari sugar is less processed and more natural, portion control is essential to avoid blood sugar spikes.

Palm sugar: A low-GI traditional sweetener

Palm sugar, extracted from palm tree sap, is an ancient sweetener known for its low glycaemic index and trace minerals.

Glycaemic index: ~35-40 (Low)

Impact: Palm sugar releases glucose into the bloodstream more slowly than khandsari sugar, making it a preferred choice for diabetics. Its mineral content, including potassium and magnesium, also supports metabolic health.

• Pro tip: Choose organic palm sugar to avoid added preservatives or refined components.

Date palm sugar: Fibre-rich sweetness

Date palm sugar, derived from date palm sap, is another minimally processed sugar. It retains dietary fibre and minerals, which can moderate its glycaemic effect.

Glycaemic index: ~40-50 (Moderate)

Impact: A study published in Diabetes Research and Clinical Practice found that natural sugars like date sugar, with their fibre content, help stabilize blood sugar levels post-meal. However, the carbohydrate content remains significant, so moderation is vital.

Coconut sugar: The diabetic-friendly contender

Coconut sugar, made from the sap of coconut palms, is increasingly popular due to its low GI and nutrient content. It contains inulin, a dietary fibre that helps slow glucose absorption.

Glycaemic index: ~35 (Low)

Impact: Coconut sugar is one of the most diabetic-friendly natural sugars. A 2019 study in Nutrients revealed that the inulin in coconut sugar improves gut health and reduces post-meal glucose spikes.

• Nutrition note: While coconut sugar is better than khandsari sugar, it is still sugar and should be consumed sparingly.

Are natural sugars better than artificial sweeteners?

Artificial sweeteners like sucralose and aspartame are common alternatives for diabetics. However, long-term studies suggest that some may disrupt gut microbiota or insulin sensitivity. Natural sugars like khandsari, palm, and coconut sugar provide sweetness while retaining nutrients and offering lower glycaemic options.

Tips for choosing the right sugar

1. Read labels: Ensure you’re buying authentic and minimally processed sugars.
2. Prioritize low GI: Opt for coconut sugar or palm sugar.
3. Control portions: Even low-GI sugars can affect blood sugar when overconsumed.
4. Pair with fibre or protein: This combination helps slow sugar absorption.

Medical research: Best natural sugar for diabetics

Several studies underscore the potential benefits of natural sugars for diabetics:

1. Khandsari sugar and moderation: Research in The Indian Journal of Endocrinology and Metabolism highlights that minimally processed sugars like khandsari, when consumed moderately, may reduce rapid blood sugar spikes.
2. Coconut sugar and inulin: Studies in Food Research International reveal that inulin in coconut sugar aids in regulating blood sugar and improving gut microbiota.
3. Palm sugar’s nutritional benefits: Findings in Journal of Nutrition suggest that palm sugar’s mineral content helps maintain electrolyte balance, which is crucial for diabetics.

Practical sweetening alternatives

For diabetics seeking healthier options, consider these alternatives:

• Stevia: A calorie-free sweetener derived from plants.
• Monk fruit sweetener: A natural, zero-calorie option.
• Erythritol: A sugar alcohol with minimal blood sugar impact.

These options provide sweetness without the glycaemic load of natural sugars.

Which sugar is best for diabetics?

Among the options discussed, Coconut sugar stands out as the best natural sugar for diabetics due to its low GI and inulin content. Palm sugar is a close second, offering a low GI and added minerals. Khandsari sugar is a better choice than refined sugar but still has a moderate GI, requiring careful portion control. Date palm sugar, with its fibre content, can be a good occasional alternative.

Ultimately, no sugar is entirely “safe” for diabetics. Making informed choices and managing portions are key.

Call to action: Best natural sugar for diabetics

If you’re diabetic, switching to natural, low-GI sugars can support better blood sugar management. Start by experimenting with coconut sugar or palm sugar in recipes, and track their effects on your glucose levels. Remember to balance your diet with fibre, protein, and healthy fats to stabilize your energy and health. Share your experiences or favourite recipes in the comments below!

** Khandsari sugar is a raw, unrefined sugar made from sugarcane juice that's boiled and crystallized, but not processed or filtered like white granulated sugar. It's also known as "Desi Khand" or "Khand Sugar".

Image Courtesy: ACCENTERRA

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