Glycemic Index of Sweeteners India — The Complete Guide
The glycemic index of sweeteners India is one of the most misunderstood topics in Indian nutrition. Most people assume that traditional Indian sweeteners like jaggery and honey are automatically low glycemic index alternatives to white sugar. The data tells a very different and surprising story.
Glycemic Index of Common Indian Sweeteners
| Sweetener | GI Value | Category | Notes |
|---|---|---|---|
| Regular White Sugar | 65 | High GI | Standard reference for most Indians |
| Regular Jaggery (Gur) | ~84 | High GI | Higher glycemic index than white sugar |
| Honey | 58 | Medium GI | Slightly lower than sugar but not low GI |
| Coconut Sugar | ~54 | Low GI | Borderline low glycemic index |
| Stevia | 0 | Zero GI | No calories; no nutritional value |
| Date Sugar | ~62 | Medium GI | Fibre moderates GI slightly |
| Diabliss Low GI Sugar | <55 | Low GI | Clinically tested low glycemic index sugar |
| Diabliss Low GI Jaggery | <55 | Low GI | Clinically tested low glycemic index jaggery |
The Glycemic Index of Jaggery — The Biggest Myth in Indian Nutrition
The glycemic index of jaggery (approximately 84) is higher than the glycemic index of white sugar (65). This surprises most Indians. Jaggery is widely believed to be the healthy, low glycemic index alternative to white sugar — but both are high GI sweeteners. Jaggery does contain more minerals than refined white sugar, but from a blood sugar perspective, its glycemic index causes a faster and steeper rise than even white sugar.
The Glycemic Index of Honey in India
Honey has a glycemic index of approximately 58 — medium GI. It is slightly better than regular sugar (GI 65) and significantly better than jaggery (GI 84), but it is not a low glycemic index food. The fructose content in honey moderates its glycemic index somewhat, but not enough to classify it as low GI. Raw honey may have a marginally lower glycemic index than processed honey, but the difference is not significant.
Coconut Sugar Glycemic Index — The Best Natural Option
Coconut sugar has a glycemic index of approximately 54 — borderline low GI. It is available in health food stores across India and can be used as a direct substitute for regular sugar. The glycemic index of coconut sugar is lower because it contains inulin, a fibre that slows glucose absorption. However, coconut sugar is still high in calories and should be used in moderation.
Low Glycemic Index Sugar Available in India
Diabliss Consumer Products Pvt Ltd, based in Chennai, manufactures India’s only clinically tested low glycemic index cane sugar. Their sugar and jaggery both have a glycemic index of less than 55, achieved by fortifying with a blend of 17 traditional Indian herbs including black jamun, guava leaf, fenugreek, and Indian gooseberry. This is real cane sugar and real jaggery with a verified low glycemic index — not a substitute or artificial sweetener. We list their products in our shop section.
How to Reduce the Glycemic Index Impact of Sweeteners
- Pair sweet foods with high-fibre foods — fibre slows glucose absorption and lowers the effective glycemic index of a meal
- Eat sweets after a protein or fat-containing meal — this slows digestion and reduces glycemic index impact
- Reduce portion size — glycemic load is a function of both glycemic index and quantity
- Choose whole fruit over fruit juice — the fibre in whole fruit lowers the effective glycemic index
- Avoid sweetened drinks on an empty stomach — liquid sugar has a higher effective glycemic index than solid food
Summary — Glycemic Index of Sweeteners India
Both regular sugar and regular jaggery are high glycemic index sweeteners. Honey is medium glycemic index. Coconut sugar is borderline low glycemic index. The only clinically verified low glycemic index sweeteners available in India at the time of writing are Diabliss Low GI Sugar and Diabliss Low GI Jaggery — both verified below GI 55. For anyone making food choices based on glycemic index, these represent the most practical options currently available in the Indian market.
Also read: Is Jaggery Actually Healthier Than Sugar? The Full GI Truth →