What is the difference between desi khand, mishri, bura, gud, and cheeni?

In the culinary world, sweetness comes in many forms, and in India, there’s a delightful variety of sweeteners to choose from. Desi khand, mishri, bura, cheeni, and gud are all commonly used to sweeten dishes, teas, and desserts. But what sets them apart? 

Understanding the differences between these sweeteners can help you make healthier choices in your diet while still enjoying that satisfying sweetness. At first glance, these sweeteners might seem similar, but they each have unique characteristics. 

Consultant dietician and diabetes educator Kanikka Malhotra says, “Even though gud, desi khand, and bura have a lower glycemic index (GI), they still contain significant amounts of sugar. Overconsumption can lead to weight gain and associated health problems, and displacement of nutrient-rich foods.”

The nutritional profile of each of these traditional sweeteners is very different, she explains. These are as follows: 

Notable health benefits and drawbacks associated with consuming desi khand, mishri, bura, cheeni, or gud

“Desi khand, bura and gud offer small amounts of minerals and have a lower glycemic index (which is still significant) than refined sugar,” she says.

However, they are still primarily sugar and contribute to excess calorie consumption and its associated health risks.

Mishri and cheeni, she says, provide no benefits beyond sweetness. “They have a high glycemic index, no nutritional value, and are linked to metabolic diseases when consumed excessively.”

Moderation is key when it comes to consuming any form of sugar. (Source: Freepik)

Sweeteners’ impact blood sugar levels and insulin response

Malhotra agrees that these sweeteners can impact blood sugar levels and insulin response for those who consume them.

“The glycemic index ranks foods based on how quickly they raise blood sugar levels compared to pure glucose. High GI foods (above 70) cause fast, sharp spikes in blood sugar, moderate GI foods (56-69) have a less drastic effect and low GI foods (below 55) result in a slower, more gradual rise in blood sugar levels,” she informs. 

Mishri and cheeni, as stated previously, have a high GI (around 70 or above), gud has a moderate GI (around 65), and Desi khand as well as bura have a lower GI (around 55-60).

High GI foods cause the pancreas to secrete a large burst of insulin to manage the rapid influx of sugar. This can lead to crashes (“lows”) and subsequent cravings as blood sugar drops too quickly. “Whereas, lower GI foods produce a more gradual insulin release, promoting better blood sugar stability,” she adds.

Guidance on incorporating these sweeteners into a balanced diet

“The key is moderation. Prioritise whole foods like fruits and vegetables for natural sweetness,” Malhotra asserts. 

Individuals with diabetes need extra vigilance. Consult with your dietitian, to personalise your sweetener intake, considering your overall diet, blood sugar management plan, and medication. “If you choose to use these sweeteners, opt for gud, desi khand, or bura for some trace minerals. Choose minimal amounts, and consider pairing them with protein, fibre, and healthy fats to slow down their absorption,” she recommends.

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