Replacing sugar with jaggery or honey in your daily cup of tea may seem like a healthier choice. But while these alternatives are often considered more natural, they are still sources of added sugar and should be consumed in moderation.

Jaggery and honey are not sugar-free alternatives

Jaggery is made from concentrated sugarcane juice, while honey naturally contains sugars. Despite their differences in processing and taste, both contribute calories and can raise blood sugar levels.

So, simply swapping sugar for jaggery or honey does not make a cup of sweetened tea significantly healthier. The quantity consumed matters more than which of the three you choose.

How much sugar is okay in a day?

General dietary guidance recommends keeping added sugar below 10 percent of total daily calorie intake. For an average person, around seven to eight teaspoons of sugar a day may fall within this limit, depending on overall calorie intake and dietary habits.

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However, keeping added sugar lower is a better approach. Around three to four teaspoons a day is a more conservative amount for most people, especially when sugar from tea, desserts, packaged foods and other sources is taken into account.

Does jaggery provide enough iron?

Jaggery does contain small amounts of minerals, including iron, which is one reason it is sometimes considered more nutritious than refined sugar. However, the amount of iron it provides is relatively small.

Trying to meet daily iron requirement through jaggery would mean consuming too much sugar in the process. Better sources of iron include foods such as lentils, beans, leafy greens, nuts, seeds and other iron-rich foods.

So, should you choose sugar, jaggery or honey?

If you enjoy sweetened tea, you can choose sugar, jaggery or honey based on taste preference. None should be treated as a health food or consumed in excess.

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The healthier habit is to gradually reduce the amount of sweetener in tea and keep track of added sugar from other foods and drinks throughout the day.