Which one is better, sugar or mishri?

January 6, 2026 •

2 min read

According to traditional Ayurvedic principles, mishri is considered superior to refined sugar due to its less-processed nature and beneficial properties. But which one is truly better, sugar or mishri, from a modern nutritional perspective? This article explores the differences and sheds light on which sweetener might be a better choice for your health.

Quick Summary

This article compares granulated sugar and mishri (rock sugar), detailing their differing processing methods, nutritional content, and health impacts. It examines Ayurvedic perspectives and modern nutritional views to determine which is the more mindful choice.

Key Points

Processing Differences: Refined sugar is heavily processed, while authentic mishri is made through a minimal crystallization process, retaining trace nutrients.
Ayurvedic Wisdom: Ayurveda views mishri as a cooling and balancing substance with medicinal properties, unlike the heating and acidic nature of refined sugar.
Nutritional Similarities: Despite traditional claims, both are primarily sucrose. Mishri contains only trace amounts of minerals, making the nutritional difference negligible from a modern perspective.
Glycemic Impact: Mishri has a slightly lower glycemic index than refined sugar, resulting in a less rapid blood sugar increase. However, it is still a sugar and should be consumed cautiously by diabetics.
The Healthier Option: For a more natural, less-processed sweetener, mishri is the better choice. However, moderation is key for both, as excessive consumption is unhealthy regardless of the type.

Understanding Sugar and Mishri

Both sugar and mishri originate from sugarcane or palm sap, but their main difference lies in processing. Refined white sugar undergoes extensive industrial processing, removing vitamins and minerals, leaving behind pure sucrose and empty calories with a high glycemic index (GI). This processing often includes bleaching.

Mishri, or rock sugar, is a minimally processed, crystalline sugar. Authentic 'dhage wali mishri' (thread mishri) is slow-crystallized around cotton threads, retaining trace minerals like iron, calcium, and magnesium and having a milder sweetness and slightly different nutritional profile. Machine-made mishri, however, is closer to processed sugar.

The Ayurvedic Perspective

Ayurveda favors mishri for its perceived cooling effect and ability to balance doshas, using it in remedies for issues like sore throats and digestion. Refined sugar is seen as heating and acidic.

A Modern Nutritional Viewpoint

Modern nutrition focuses on glycemic impact and nutrient density. Mishri's trace minerals are nutritionally insignificant. Both are primarily sucrose, contributing to weight gain and blood sugar fluctuations. Refined sugar's high GI causes rapid blood sugar spikes, linked to obesity and type-2 diabetes. Mishri has a slightly lower GI for a slower blood sugar rise, making it marginally better, but still a sugar to be consumed cautiously, especially for diabetics.

Making the Healthier Choice

Moderation is key for both sweeteners. For traditional benefits, choose authentic 'dhage wali' mishri.

Tips for mindful choices:

Use mishri in herbal teas or traditional remedies.
Substitute refined sugar with mishri in desserts for milder sweetness.
Try mishri with fennel seeds after meals for a mouth freshener and digestive aid.

Comparison Table: Sugar vs. Mishri


Feature	Refined White Sugar	Authentic Mishri (Rock Sugar)
Processing	Highly processed with chemicals and bleaching.	Minimally processed; naturally crystallized.
Nutritional Content	Empty calories; stripped of all nutrients.	Contains trace minerals like iron and calcium.
Glycemic Index	High GI, causing rapid blood sugar spikes.	Slightly lower GI, leading to a slower rise in blood sugar.
Ayurvedic Properties	Considered heating and acidic.	Considered cooling, balancing for Vata and Pitta.
Culinary Use	Sharp, intense sweetness; versatile for baking.	Milder, more delicate sweetness; used in traditional dishes.
Diabetic Suitability	Not recommended due to high glycemic impact.	Still raises blood sugar; best to avoid or use with caution after consulting a doctor.

Conclusion: Which is the Better Choice?

Considering which one is better, sugar or mishri, depends on your priorities. Authentic dhage wali mishri is preferable for those valuing minimal processing and Ayurvedic principles. It retains trace minerals and has a slightly lower glycemic impact and distinct flavor. However, nutritionally, the differences are minor, as both are primarily sucrose requiring moderation. While mishri is the better option, reducing overall sugar intake is the healthiest approach.

American Heart Association guidelines on sugar intake can be a useful resource for setting personal limits.

Frequently Asked Questions

While authentic mishri has a slightly lower glycemic index than refined sugar, it is still a form of sugar and raises blood sugar levels. Diabetics should consume it with caution and preferably only after consulting a doctor.

Dhage wali mishri (thread mishri) is the authentic, unrefined rock sugar crystallized around cotton threads. Regular mishri, especially the small machine-made crystals, is often a more commercial, processed variety with a nutritional profile closer to white sugar.

Mishri is traditionally consumed after meals, often with fennel seeds, because it acts as a mouth freshener and is believed to aid digestion by stimulating digestive enzymes.

Yes, according to Ayurvedic principles, mishri has a cooling effect on the body, which is why it is often used in summer drinks and remedies.

Both sugar and mishri are calorically similar and should be consumed in moderation. While mishri is a less-processed option, it is not a weight-loss aid, and consuming it excessively will still contribute to weight gain.

In Ayurvedic tradition, mishri is used in home remedies for coughs and sore throats due to its soothing properties. It is often combined with other ingredients like black pepper for this purpose.

Authentic, pure mishri is crystallized around cotton threads and is usually light yellow or grey in color. If the crystals are perfectly white, they have likely been chemically bleached and are not the traditional, pure variety.