Gud or sugar: which is better for blood sugar?
Short answer
Gud and sugar affect blood sugar about the same (GI 84 vs 65). How much you have, and what you have it with, matters more than which one you pick.
| Per usual serving | Gud | Sugar |
|---|---|---|
| Glycemic index | 84 | 65 |
| Glycemic load per serving | 8 | 3 |
| Carbohydrates | 9.8 g | 5 g |
| Fiber | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Sugars | 9.7 g | 5 g |
| Calories | 38 kcal | 20 kcal |
| Serving | 1 small piece (10 g) | 1 teaspoon |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Gud has traces of iron and minerals, but for blood sugar it behaves like sugar and its GI tests as high or higher. Swapping cheeni for gud is not a diabetes-friendly change; using less of either is.
How to eat jaggery with less of a spike
Do not swap sugar for gud thinking it is safe for diabetes; treat it the same as sugar. If you want a sweet bite after a meal, keep it to a peanut-sized piece, and avoid gud in chai several times a day.
How to eat sugar with less of a spike
The problem is how many spoons add up through the day. Cut the sugar in each cup of chai by half for a week, then half again; your taste adjusts quickly. Gud, honey and brown sugar are not better swaps.
Common questions
Which is better for diabetes, gud or sugar?
Gud and sugar affect blood sugar about the same (GI 84 vs 65). How much you have, and what you have it with, matters more than which one you pick.
What is the glycemic index of gud and sugar?
Jaggery (Gud) has a GI of 84 (high) and Sugar (Cheeni) has a GI of 65 (medium). Glycemic load is 8 for gud and 3 for sugar, based on usual servings of 1 small piece (10 g) and 1 teaspoon.
Gud ya cheeni, sugar ke mareez ke liye kya behtar hai?
Dono ka blood sugar par asar lagbhag ek jaisa hai (GI 84 aur 65), isliye dono ko kam matra mein hi lein. Kitna khaate hain aur kiske saath khaate hain, yeh zyada maayne rakhta hai.