Gud vs Desi Khand: Which is a better option
ETimes November 15, 2025 10:39 PM
Are you someone who is trying to strike out processed sugar from their diet to stay in shape, then you need to pause and read this! Whether it is about losing weight or simply trying to stay healthy or manage blood sugar levels, the first thing that crosses the mind is removing processed sugar and opting for healthier alternatives like jaggery(gud) or Desi Khand(unprocessed sugar), but are these actually healthy and which one is a better option? Let’s find out…
What is Gud?
Gud, also known as jaggery, is one of the ancient sweeteners known to the human race! Gud is basically an unrefined sweetener made by cooking sugarcane juice or palm sap. Gud is rich in molasses, which gives it a coarse texture and caramel-like flavor, this traditional sweetener goes through minimal processing, and retains minerals such as iron, calcium, potassium, magnesium, and some B vitamins, along with certain antioxidants. Unlike white sugar, it has a moderate glycemic index (GI) of around 65, which means it raises blood sugar levels at a moderate rate. Apart from that, due to its high antioxidant properties and mineral content, gud is great for digestion, energy, and immunity. However, in some cases it may cause faster blood sugar spikes as compared to desi khand, but is desi khan better than gud?
What is Desi Khand?
Desi khand, also called Khandsari, is another traditional sweetener, which has been in use in age-old preparations; but with growing awareness about health and fitness, this desi sweetener has made a comeback! Popular for its minimally processed crystalline form of sugar, this one is also derived from sugarcane juice with some molasses left intact. Desi Khand has a unique texture and subtle earthy flavor, which is different from refined sugar. Desi khand retains essential minerals like calcium, iron, and magnesium, and has a lower glycemic index in the range of 55-60. Consuming this as an alternative to white sugar can slow down the digestion rate, which further leads to more gradual insulin release and better blood sugar stability compared to both refined sugar and Gud. These qualities make Desi khand a better option in Ayurvedic remedies than regular sugar.
Which is more nutritious?
There’s no denying that both the options are better than regular sugar, but when it comes to deciding between the two, it may be tough and may also depend on an individual’s dietary needs.
Gud generally has a higher mineral and antioxidant content, making it especially beneficial for improving hemoglobin and boosting immunity. This is due to its rich iron, potassium, magnesium, and B-vitamin content. On the other desi khand also contains essential minerals like calcium, iron, and magnesium, and has a lower glycemic index, which is why there is a slight blood sugar spike and also helps in better insulin management.
Interestingly, gud provides more antioxidants and is traditionally valued for improving digestion and cleansing, whereas desi khand is revered in Ayurveda as a sativa ingredient, which is known as calming and cooling sweetener that helps mellowing down the digestive fire and provide sustained energy.
What study says?
According to a study published on it was mentioned that jaggery resulted in a lower glycemic response than regular sugar, suggesting it may raise blood sugar more slowly and have a moderate effect on glucose levels. However, despite its mineral and antioxidant content, jaggery's glycemic index is still comparable to that of sugar (around 70-90), meaning it can cause rapid spikes in blood sugar levels and is not considered a safe substitute for diabetic patients. The study emphasizes that while jaggery may have some nutritional advantages over refined sugar, consumption by people with diabetes should be done cautiously and in moderation due to the risk of blood sugar fluctuations.
Usage
Gud has a strong caramel flavor and coarse texture, commonly used in traditional sweets, beverages, and as a natural remedy. Desi khand has a milder, earthy sweetness that blends well in teas, desserts, and baking without overpowering other flavors. Desi khand is versatile and slower to impact blood sugar, making it a preferred choice for sensitive individuals
Which is better?
Desi khand is generally considered a better option for those seeking a healthier natural sweetener due to its lower glycemic index, slower digestion, and mineral content that supports better blood sugar control. Gud, while richer in minerals and antioxidants, has a higher GI and stronger taste, which may not suit everyone, especially people with glucose regulation concerns.
Note: Please seek medical guidance before introducing anything to your diet.
