Is Desi Khand really better than regular sugar?
Desi khand, also known as mishri or khandsari sugar, is a traditional unrefined sugar made from sugarcane juice without using any chemicals or sulfur. It retains its natural brownish color and contains molasses, unlike refined white sugar which undergoes heavy processing. Khand has been used in Indian households for centuries not just as a sweetener, but also as a cooling agent and mild digestive.
Nutrient Comparison
Unlike refined sugar, which is purely sucrose and void of nutrients, desi khand contains small amounts of minerals like calcium, iron, magnesium, and potassium due to the presence of molasses. It also offers trace vitamins like B-complex. However, it is still a form of sugar, so while it is marginally more nutritious, it should still be consumed in moderation. It provides about the same number of calories as white sugar per teaspoon (~15-20 kcal).
Glycemic Index (GI) and Blood Sugar Response
Desi khand has a lower glycemic index than refined white sugar. While white sugar has a GI of around 65–70, desi khand is estimated to fall in the 50–60 range, depending on its purity and molasses content. This means khand causes a slower rise in blood sugar levels, making it a relatively better choice for those monitoring insulin spikes. However, it is not diabetic-friendly and should still be used with caution by those with blood sugar issues.
Health Benefits of Desi Khand
Thanks to its unrefined nature, khand is believed to aid digestion, cool the body in summer, and act as a gentle energy booster. It doesn’t cause the same sharp crashes in energy as white sugar might. Ayurveda often recommends khand as a healthier sweetener in herbal preparations, especially when combined with ingredients like fennel, dry ginger, or ghee. Its iron content may also help mildly in cases of fatigue and low hemoglobin, especially in children and women.
How to Add Desi Khand to the Diet
Desi khand can easily replace refined sugar in your daily diet. Add it to your tea, coffee, milk, or herbal kadhas. It can be used in homemade sweets like laddoos, halwa, and kheers. You can even sprinkle it over porridges, curd, or warm lemon water. Because of its natural sweetness and mild taste, it blends well with both warm and cold dishes. Just remember: moderation is key, even with healthier sugar alternatives.
In conclusion, desi khand is a better alternative to refined sugar in terms of nutrient content, lower glycemic index, and traditional health benefits. However, it is still sugar and should be consumed mindfully.
Nutrient Comparison
Unlike refined sugar, which is purely sucrose and void of nutrients, desi khand contains small amounts of minerals like calcium, iron, magnesium, and potassium due to the presence of molasses. It also offers trace vitamins like B-complex. However, it is still a form of sugar, so while it is marginally more nutritious, it should still be consumed in moderation. It provides about the same number of calories as white sugar per teaspoon (~15-20 kcal).
Glycemic Index (GI) and Blood Sugar Response
Desi khand has a lower glycemic index than refined white sugar. While white sugar has a GI of around 65–70, desi khand is estimated to fall in the 50–60 range, depending on its purity and molasses content. This means khand causes a slower rise in blood sugar levels, making it a relatively better choice for those monitoring insulin spikes. However, it is not diabetic-friendly and should still be used with caution by those with blood sugar issues.
Health Benefits of Desi Khand
Thanks to its unrefined nature, khand is believed to aid digestion, cool the body in summer, and act as a gentle energy booster. It doesn’t cause the same sharp crashes in energy as white sugar might. Ayurveda often recommends khand as a healthier sweetener in herbal preparations, especially when combined with ingredients like fennel, dry ginger, or ghee. Its iron content may also help mildly in cases of fatigue and low hemoglobin, especially in children and women.
How to Add Desi Khand to the Diet
Desi khand can easily replace refined sugar in your daily diet. Add it to your tea, coffee, milk, or herbal kadhas. It can be used in homemade sweets like laddoos, halwa, and kheers. You can even sprinkle it over porridges, curd, or warm lemon water. Because of its natural sweetness and mild taste, it blends well with both warm and cold dishes. Just remember: moderation is key, even with healthier sugar alternatives.
In conclusion, desi khand is a better alternative to refined sugar in terms of nutrient content, lower glycemic index, and traditional health benefits. However, it is still sugar and should be consumed mindfully.
Next Story