Daijiworld Media Network – New Delhi

New Delhi, Oct 3: It’s easy to believe that natural sweeteners are always safe, but experts warn that’s not entirely true. Dr Sethi, who has spent years studying gut health, explains how different sweeteners affect digestion, inflammation and the gut microbiome. Based on his clinical experience and recent research, he ranks sugars and sweeteners from worst to best to help people make smarter choices.

High-fructose corn syrup sits at the very bottom. It is heavily processed, quickly absorbed and linked to weight gain, liver stress and gut imbalance. Regular intake can cause insulin resistance and metabolic disorders, making it one of the most harmful additives in modern diets. Refined white sugar fares only slightly better. It rapidly spikes blood sugar, feeds unhealthy gut bacteria and offers empty calories, so limiting it is strongly advised.

Artificial sweeteners like sucralose and aspartame may save calories but can still disrupt gut flora and trigger cravings. Brown sugar, though often promoted as healthier, is mostly the same as white sugar with a little molasses, offering negligible benefits.

Stevia, a plant-based zero-calorie sweetener, is a better option but should be chosen carefully since not all products are pure. Monk fruit extract ranks higher for its low glycaemic load and minimal gut disruption, but moderation is key. Raw honey earns praise for being natural and unprocessed, with antimicrobial and mild prebiotic benefits, especially when locally sourced.

Whole dates rise to the top as a healthier choice because they contain fibre, minerals and slow-releasing sugars that support gut health. Chicory root syrup stands out as the best option since it contains inulin, a natural prebiotic fibre that promotes good gut bacteria and stabilises blood sugar levels.

Experts conclude that for everyday sweetness, it’s best to pick fruits over desserts. Natural sugars from whole foods nourish the body, protect the gut and satisfy sweet cravings in the healthiest way.