Are natural sugars really better? Debunking jaggery, honey & coconut sugar

Let’s be honest—cutting out sugar is tough. So when a label says “Made with natural sugars” like jaggery, honey, or coconut sugar, it feels like a win. These “better” sugars are often seen as healthier, more traditional choices. But are they really that different from refined white sugar?

Let’s cut through the sweet talk and get to the science.

The natural sugar halo: Why we trust them

In Indian households, jaggery (gur) is seen as an immunity booster. Honey is added to warm water for weight loss. Coconut sugar is trendy and sounds exotic. These alternatives carry the natural = healthy label. And while they’re less processed than white sugar, they’re still sugar at the end of the day.

The key question is: Do they affect your body differently?

Let’s break them down

1. Jaggery (gur)

• Made from concentrated sugarcane juice or date palm sap.
• Contains trace minerals like iron and potassium.
• Has a glycemic index (gi) of 84—this means it spikes blood sugar almost like white sugar (gi ~65).

Reality check: While jaggery has a few nutrients, you’d need to eat a lot of it to see any real benefit—which defeats the purpose if you’re trying to limit sugar intake.

2. Honey

• Raw honey has antibacterial properties and some antioxidants.
• However, it’s still 82% sugar (mainly fructose and glucose).
• Its gi varies between 35–85 depending on type, but most commercially sold honey has a high gi and calories similar to regular sugar.

Science says: The nutrients in honey are minimal and don’t offset its sugar impact. Especially if you’re managing pcos, insulin resistance, or weight, honey can still lead to blood sugar spikes.

3. Coconut sugar

• Derived from coconut palm sap.
• Contains inulin, a fiber that slows sugar absorption slightly.
• Has a gi of around 54—lower than table sugar but still not ideal for people watching their blood glucose.

Fact: It’s less processed, but nutritionally, coconut sugar is very similar to brown sugar.

So… are they really “better”?

Here’s the harsh truth: All sugars—natural or refined—are metabolized similarly by your body.

• Raise blood glucose and insulin levels
• Can trigger inflammation in excess
• Contribute to weight gain and hormonal imbalance when overconsumed

For women with pcos, diabetes, or fitness goals, swapping white sugar with jaggery or honey isn’t the magic solution. It may feel better, but your pancreas can’t tell the difference.

But natural sugars aren’t all bad, right?

In tiny amounts, they’re okay—especially when used infrequently in whole food recipes. But the problem is perception. We assume natural = unlimited. That’s where things go wrong.

Just because something is from nature doesn’t mean your body needs it. (Snake venom is natural too.)

What’s the smarter sweet swap?

If you’re looking to reduce sugar without losing sweetness, some options are stevia (preferably in pure leaf extract form), monk fruit, erythritol blends, allulose blends and xylitol, though all of them have their pros and cons. They don’t carry the emotional comfort of grandma’s jaggery, but they do offer real metabolic relief.

The verdict

Natural sugars aren’t villains—but they’re not saints either. Yes, they’re less processed. Yes, they have a few nutrients. But they still act like sugar inside your body.

If your goal is blood sugar control, weight loss, or hormone balance, it’s time to stop sugar-coating natural sugars. Choose sweetness that supports your health—not just your nostalgia.