If you walk into any grocery store today, you’ll likely feel overwhelmed by the number of sweeteners available. From traditional sugar to trendy monk fruit, the aisle is filled with options. And it’s perfectly normal to feel confused. You see ‘natural’ sugars like jaggery and wonder if you should be buying them. Or you may stick with regular sugar; after all, it’s been a kitchen staple for decades. Perhaps low-GI sugar could help? So, what about stevia or monk fruit sweetener? But do they really live up to the hype? Which sweetener is actually best for your health?Dr Rohini Somnath Patil, an MBBS doctor, clinical nutritionist, and health educator, breaks down the differences and explains what you should really be choosing.SugarTable sugar is one of the most widely used sweeteners across the world. It is used in everyday beverages like tea and coffee, as well as in desserts and baked goods; it forms the backbone of countless recipes. “Regular sugar has a glycaemic index of 65 and spikes blood sugar fast, with zero nutrients,” Dr Patil says in a video shared on Instagram. She places sugar in fourth place among the five sweeteners.JaggeryJaggery, a concentrated product derived from cane juice or palm sap, is often assumed to be a healthy option; however, the nutritionist disagrees. According to Dr Patil, jaggery is even worse than sugar. Despite being marketed as a healthier ‘traditional’ option, she places jaggery at the bottom, ranking it fifth. “The worst is jaggery. It is marketed as healthy, but its glycaemic index is 70–90, which is actually higher than sugar. It has trace minerals but spikes blood sugar just as fast. Stop believing jaggery is better than sugar; it is actually worse.”HoneyHoney, a natural sweetener made by bees from the nectar of flowers, is the least processed sweetener on this list. It is marginally better than sugar and jaggery but still has an impact on blood sugar. “Honey has a glycaemic index of 50–58, which is slightly better, and has antioxidants, but still raises blood sugar,” Dr Patil said. So honey shouldn’t be considered a free pass for unlimited consumption.SteviaStevia is a natural sugar substitute extracted from the leaves of the Stevia rebaudiana plant, native to South America. The doctor places stevia at number two. “Stevia has a glycaemic index of zero, with no calories. Research shows it does not raise blood glucose at all,” the doctor said. Stevia, however, can leave a bitter aftertaste that some people find objectionable.Monk fruit sweetenerMonk fruit sweeteners are making headlines of late, and for all the right reasons. This sweetener is a natural sugar alternative derived from the Southeast Asian monk fruit. “Monk fruit also has a glycaemic index of zero, with no calories and no bitter aftertaste,” the doctor said, ranking it number one. “At number one, the healthiest is monk fruit.”Swapping your sweetener is really about making informed choices to protect your health. Monk fruit and stevia allow you to enjoy sweetness without the blood sugar rollercoaster.