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Is Jaggery Good For Weight Loss?: HealthifyMe

Because the variety of individuals acutely aware about their well being will increase, the seek for options to sugar is growing. Jaggery, a standard sweetener, has been gaining reputation as a more healthy substitute. For individuals on a weight reduction journey, jaggery is a joyful deal with as they really feel it could not hinder their progress. Nevertheless, some are sceptical, pondering that since it’s candy, it is perhaps simply as dangerous as processed sugar.

The consensus amongst these discussing weight reduction is that sweeteners are an enormous no-no. Sugar, in any type, is commonly the very first thing that will get crossed off the listing. However is jaggery good for weight reduction? It’s a query that has been on the minds of many.

This text delves into the world of jaggery and its relationship with weight reduction. We are going to discover the varied types of sugar, their results on weight, and the advantages and precautions of consuming jaggery. Be a part of us as we separate truth from fiction and uncover whether or not jaggery might be part of a profitable weight reduction weight loss plan.

Jaggery: An Overview

Jaggery, also referred to as ‘gur’, is a pure sweetener that individuals in Indian households have used for years. It’s made by extracting the juice or sap from sugarcane, sugar beetroot, or date palms and cooking it for a number of hours till it thickens right into a yellowish paste. Throughout the course of, producers take away all contaminants to create a pure, unrefined sweetener that retains its excessive dietary worth.

Jaggery just isn’t solely recognized for its distinctive flavour but in addition for its well being advantages. It’s wealthy in antioxidants and minerals resembling iron, calcium, and magnesium. These vitamins are sometimes misplaced within the refining means of white and processed sugar, making jaggery a more healthy various. As well as, as a result of its decrease glycemic index, jaggery also can assist regulate blood sugar ranges, making it an acceptable sweetener for people with diabetes.

Jaggery has gained reputation worldwide as a pure substitute for sugar. Some specialists imagine it may be a permissible addition to any weight reduction weight loss plan. Nevertheless, like all sweetener, one ought to devour it carefully. 

Dietary Content material of Jaggery

Analysis signifies that extreme consumption of refined sugars contributes to weight problems, and thus it’s important to seek out more healthy substitutes. Jaggery’s dietary content material means that it may be a wholesome various. 

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As per USDA, 100 grams of jaggery accommodates the next vitamins.

  • Vitality: 375kCal
  • Carbohydrates: 100g
  • Sugar: 100g
  • Sodium: 250mg
  • Calcium: 40-100 mg
  • Vitamin B1: 0.01 mg
  • Magnesium: 70-90 mg 
  • Potassium: 1056 mg
  • Phosphorus: 20-90 mg
  • Iron: 10-13 mg
  • Vitamin C: 7.00 mg
  • Manganese: 0.2-0.5 mg 
  • Zinc: 0.2-0.4 mg

Sugar and Weight Acquire: The Connection

Sweeteners and added sugars improve the flavour of assorted meals and drinks. Fructose, maize syrup and cane sugar are a couple of in style types.

In accordance with analysis, sugar is excessive in energy and lacks the important nutritional vitamins, minerals, protein, fats, and fibre the physique requires to function optimally. Therefore, added sugars get steadily known as ’empty energy.’

Meals and drinks like ice cream, sweet, soda, and cookies which often embody plenty of added sugar, typically have a excessive caloric content material. Therefore, one should keep away from such meals objects or eat them hardly ever when seeking to shed some pounds.


The connection between sugary meals and weight acquire is well-known. Sugar provides as a type of empty energy. Though sugar might improve the flavour of meals, it results in weight acquire.

Varieties of Sugar 

White Sugar

White sugar goes via numerous phases of processing. It loses most vitamins throughout the refining course of. Most processing amenities make use of sulphur to wash the sugar crystals of contaminants. The crystals steadily embody hint quantities of sulphur. Over time, consuming them might be dangerous to your well being.

Furthermore, analysis exhibits that the physique in the end good points fats as a result of white sugar consumption. It’s as a result of further carbohydrates are metabolically reworked into fat by the liver. If not managed, fat might construct up within the liver, making it fatty. Associated penalties are hypertension and diabetes.

Brown Sugar

Brown sugar will get its color from molasses. Versus granulated white sugar, brown sugar has extra flavour. It’s a broadly used ingredient in baked merchandise because it has a wealthy sweetness. Since molasses take up water, brown sugar and baked items created with it maintain their moisture nicely. Furthermore, it’s appropriate for making ready sauces, marinades, and bacon.

If consumed carefully, brown sugar just isn’t as dangerous. Nevertheless, extreme use can increase the danger of diabetes, weight acquire, and yeast infections.

Uncooked Sugar

Uncooked sugar, known as turbinado or demerara sugar, is a much less refined number of sugar-containing residual pure molasses. It has a rougher texture and a darker color than granulated sugar. Due to its distinctive flavour and undertones resembling caramel, uncooked sugar is utilized in sweetening espresso, tea, or combined drinks. In comparison with white sugar, it’s extra pure and fewer processed.

Nevertheless, one should use uncooked sugar carefully as a result of it nonetheless has an analogous caloric and carbohydrate content material to different varieties of sugar.


Brown sugar, white sugar and uncooked sugar are the commonest types of sugar obtainable. Though uncooked and brown sugar is comparatively much less dangerous than white sugar, one should restrict or keep away from sugar consumption for weight reduction.

Jaggery as a Substitute for Sugar: Is it Wholesome?

Refined sugar is a generally used sweetener in our diets. The blood shortly absorbs it, and therefore it supplies fast vitality. Nevertheless, it additionally gives pointless energy and results in an abrupt rise in blood sugar ranges. Extreme consumption of refined sugar may cause weight acquire and improve the danger of damaging very important organs, particularly in individuals with diabetes.

Jaggery Over Sugar: Discovering the Information

Research have proven that jaggery is a extra appropriate sugar substitute. Moreover, some research additionally present that jaggery gives numerous well being advantages.

Jaggery includes lengthy chains of sucrose, a naturally occurring sweetening agent. Its excessive vitamin content material aids digestion and supplies well being advantages. As well as, in contrast to refined sugar, the physique slowly absorbs sucrose in jaggery, releasing vitality over an prolonged interval. Because of this, it helps lengthen the sensation of fullness, reduces starvation, and promotes weight reduction.

Moreover its sucrose content material, jaggery can be a superb supply of potassium. Potassium helps electrolyte steadiness, will increase metabolism, and strengthens muscle mass. Furthermore, potassium helps in weight reduction by reducing the water retained within the physique. As a few of our weight is a operate of the water saved in our physique, dropping this water helps us shed some pounds, albeit briefly.

Jaggery accommodates molasses, a syrup produced as a by-product of the sugar-making course of. Molasses is thick, candy, and brown and is eliminated mainly from sugar throughout the refining course of. Research have proven that molasses accommodates numerous well being advantages. Due to this fact, jaggery accommodates extra dietary parts than refined sugar obtainable available in the market.


In comparison with sugar, jaggery accommodates some well being advantages. One can use it as a alternative for sugar. The sweetness of jaggery comes from sucrose, a pure sweetening agent. It additionally has excessive potassium and vitamin content material, making it a wholesome sugar substitute. Nevertheless, one ought to restrict its consumption to moderation.

Incorporating Jaggery Into Your  Eating regimen

Utilizing Jaggery as a Sweetener

Jaggery is a superb substitute for refined sugar. One can sweeten milk, tea, espresso, and different drinks. One can add jaggery to many recipes to present them a distinctively candy flavour. Along with including sweetness, it additionally gives a number of vitamins. Nevertheless, it’s nonetheless essential to keep in mind that it accommodates energy. Due to this fact, extreme consumption of jaggery as a sugar alternative continues to be unhealthy.

Pairing Jaggery with Nuts

Nuts and jaggery go nicely collectively as a meals pairing. Jaggery might be added to roasted nuts like cashews, almonds, or peanuts to create a tasty and nutritious snack. Peanuts with jaggery coating or chana are in style on-the-go meals objects that go away you perked up.


Jaggery is an effective substitute for refined sugar and can be utilized to sweeten drinks and recipes. It accommodates vitamins however needs to be consumed carefully as a result of its calorie content material. Jaggery can be paired with nuts to make a tasty and nutritious snack.


Jaggery is known for its sweetness and dietary benefits. Nevertheless, there are particular well being issues to pay attention to. The very first thing to recollect is to observe how a lot you eat as a result of jaggery nonetheless has plenty of energy and carbs. For individuals with diabetes, extreme consumption might lead to weight acquire or excessive blood sugar ranges. 

Moreover, shopping for jaggery from reliable distributors is important to ensure its high quality and purity. Jaggery that has been contaminated or altered could also be unhealthy. 

Jaggery that has been contaminated or altered could also be unhealthy. Not everybody ought to devour jaggery, notably these with sure medical situations or dietary prohibitions. Earlier than introducing jaggery to your weight loss plan, talking along with your physician or dietician is crucial. 


Jaggery has important benefits for weight reduction, however extreme consumption can hurt your well being and weight. So, bear in mind to devour jaggery carefully and as part of a balanced weight loss plan to attain your weight reduction targets.

HealthifyMe Strategies

Strive changing white sugar in your morning espresso or tea with jaggery. The pure sweetener will give your beverage a definite, caramel-like flavour whereas offering a number of well being advantages. Moreover, you can also make jaggery granola by mixing rolled oats, nuts, seeds, and jaggery syrup and baking it within the oven. This crunchy and scrumptious granola generally is a wholesome snack or breakfast possibility, excellent for these on the go. 

The Remaining Phrase

In conclusion, jaggery might be a superb addition to your weight reduction weight loss plan as a result of its decrease glycemic index and talent to curb sugar cravings. Nevertheless, it’s important to devour it carefully, limiting consumption to 1-2 tablespoons per day. Additionally, keep away from combining jaggery with high-calorie meals and chorus from consuming jaggery-based desserts, as they’re excessive in energy.

Whereas jaggery is a more healthy possibility than sugar, it’s nonetheless a sweetener that accommodates energy and carbohydrates. Due to this fact, one should incorporate it right into a balanced weight loss plan, common train, and a wholesome way of life to reap its potential advantages. So, get pleasure from jaggery, however accomplish that carefully and with warning.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.

Continuously Requested Questions

Q: What’s jaggery?

A: Jaggery is a type of unprocessed sugar which works by the identify ‘Gur’. It’s sometimes created by boiling uncooked, concentrated sugarcane juice till it solidifies. It can be manufactured from coconut or date palm sap. 

Q: Is jaggery good for weight reduction?

A: Jaggery can support in weight reduction when included in a wholesome, balanced weight loss plan and consumed carefully. In comparison with refined sugar, it’s a pure sweetener with fewer energy and a decrease glycemic index, which helps management blood sugar ranges and prevents surprising insulin spikes. Jaggery can be plentiful in very important vitamins that assist improve vitality ranges and assist normal well being when making an attempt to shed some pounds.

Q: How does jaggery assist in weight reduction?

A: Because of its comparatively low-calorie content material, decrease glycemic index when in comparison with refined sugar, and the provision of significant parts that assist general well being, jaggery might help individuals shed some pounds. It may be a pure substitute for processed sugars, serving to regulate blood sugar ranges, minimising surprising insulin spikes, and serving to individuals handle their weight.

Q: Can jaggery be an alternative to sugar whereas making an attempt to shed some pounds?

A: Jaggery’s low energy, low glycemic index, and excessive dietary worth make it a more healthy various to sugar when making an attempt to shed some pounds. Nevertheless, one ought to at all times devour it carefully. Extra consumption can result in adversarial results in your weight reduction course of.

Q: How a lot jaggery can one devour in a day for weight reduction?

A: Individuals have totally different limitations relating to the quantity of jaggery to devour. It relies on their age, diploma of exercise, and each day calorie consumption. To keep away from consuming too many energy and to assist in weight reduction, one ought to at all times devour jaggery carefully, protecting each day consumption to a teaspoon or much less.

Q: Are there any uncomfortable side effects of consuming jaggery for weight reduction?

A: Jaggery is often innocent when utilized in moderation for weight reduction. But, extreme consumption might lead to weight acquire as a result of its high-calorie content material. As well as, individuals residing with diabetes ought to regulate their blood sugar ranges as a result of jaggery can increase or decrease them.

Q: Can jaggery assist in decreasing stomach fats?

A: Whereas jaggery generally is a more healthy various to sophisticated sugar, it alone just isn’t confirmed to cut back stomach fats particularly. Weight reduction outcomes from a balanced weight loss plan, common train, and a wholesome way of life. Together with jaggery carefully as a part of an general wholesome consuming plan might assist weight reduction efforts, however the focused discount of stomach fats requires a complete strategy.

Q: Is jaggery higher than honey for weight reduction?

A: There isn’t a clear reply as to whether jaggery or honey is best for weight reduction, as each include energy and needs to be consumed carefully as a part of a nutritious diet. Nevertheless, jaggery is best than refined sugar because it accommodates some vitamins and has a decrease glycemic index.

Q: Can jaggery be consumed by individuals with diabetes for weight reduction?

A: Since jaggery accommodates pure sugar, these with diabetes ought to train warning whereas consuming it for weight reduction as a result of it might impression blood glucose ranges. One ought to seek the advice of a healthcare skilled or a registered nutritionist to evaluate the acceptability and protected use of jaggery for weight discount for diabetes administration.

Q: What are some wholesome methods to devour jaggery whereas making an attempt to shed some pounds?

A: Some wholesome methods to devour jaggery whereas making an attempt to shed some pounds embody selecting jaggery-based sweets with decrease calorie and fats contents, utilizing it as a pure sweetener in drinks, desserts, or snacks carefully, or combining it with nutrient-dense meals like nuts, seeds, or fruits for a balanced and nutritious diet. Efficient weight reduction with jaggery relies on controlling calorie consumption and portion sizes.

Analysis Sources

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2. The U S Division of Agriculture


3. McGill AT. The sugar debate and vitamin: weight problems and ’empty energy’. N Z Med J. 2014 Apr 11;127(1392):6-11. PMID: 24806242.


4. Stanhope KL. Sugar consumption, metabolic illness and weight problems: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.


5. Kumar, Abhai & Singh, Smita. (2020). The good thing about Indian jaggery over sugar on human well being. 10.1016/B978-0-12-816918-6.00016-0.


6. Hirpara, Parth & Thakare, Nitin & Kele, Vijay & Patel, Dhruvin. (2020). Jaggery: A pure sweetener. Journal of Pharmacognosy and Phytochemistry. 9. 3145-3148.


7. Rahiman F, Pool EJ. The impact of sugar cane molasses on the immune and male reproductive methods utilizing in vitro and in vivo strategies. Iran J Fundamental Med Sci. 2016 Oct;19(10):1125-1130. PMID: 27872709; PMCID: PMC5110661.


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