Unwrapping the Truth: Is Jaggery Really Better Than Sugar?

There’s a lot of buzz about jaggery and sugar on social media. While both are popular sweeteners, they’re quite different. Let’s break it down and explore whether jaggery might be the better choice.

Jaggery is a source of several essential nutrients, including minerals such as iron, magnesium, and potassium, as well as antioxidants. (Wikimedia Commons)

Published on:

09 Jan 2025, 11:05 am

What is Jaggery?

Jaggery is a natural sweetener obtained by concentrating the juices of sugarcane or palm trees. It is often used as a base in a variety of sweet dishes across many countries due to its sweet, wine-like fragrance and delicious flavor.

Dr. Pal Manickam, a board-certified gastroenterologist and gut health specialist, explains why jaggery coffee may be a better alternative to sugar coffee.

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How Jaggery Affects Your Health

Jaggery is a source of several essential nutrients, including minerals such as iron, magnesium, and potassium, as well as antioxidants.

Better Digestion

Jaggery slowly releases energy, which helps manage blood sugar levels effectively.

Increased Phenol Content

Jaggery contains a high phenolic content, which contributes to its health benefits. Phenolic compounds provide antioxidant properties that reduce oxidative stress and lower the risk of chronic diseases and certain cancers.

Antioxidant Properties

Jaggery’s antioxidants help combat oxidative stress, reducing the risk of chronic conditions such as diabetes and heart disease.

Too Much of Anything is a Poison

While jaggery is a healthier sweetener, overconsumption can lead to various health issues, including:

Blood Sugar Spikes

Although the glycemic index of jaggery is lower than that of refined sugar, excessive intake can still cause significant blood sugar spikes.

Weight Gain

Despite its nutritional benefits, jaggery contains a substantial amount of sugar. Overconsumption can lead to weight gain, potentially resulting in obesity.

Digestive Issues

Excessive consumption of jaggery may also lead to digestive discomfort due to its sugar content.

Dental Problems

Like other sugars, consuming too much jaggery can contribute to tooth decay if proper dental hygiene is not maintained.

Over-eating jaggery can lead to weight gain and obesity. (Pixabay)

Balance is Key

The key takeaway is that while jaggery offers several health benefits compared to refined sugar, moderation is crucial. Even healthy foods can pose risks to your health when consumed in excess.

References:

1 )Singh, J. "Nutritive and Eco-Friendly Jiggery." In Processing, Handling and Storage of Sugarcane Jiggery, edited by J. Singh and R. D. Singh, 3–10. Lucknow, India: IISR, 2008.

2 Jaffé, W. R. "Health Effects of Non-Centrifugal Sugar (NCS): A Review." Sugar Tech 14, no. 2 (2012): 87–94.

By Noureen C

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