Is Jaggery the Best Sugar-Alternative for Weight Watchers?

What is Jaggery?

Jaggery is an unrefined, non-centrifugal sweetener made from sugarcane and toddy palm trees. It is called non-centrifugal because unlike sugar, for jaggery making, the sugarcane juice is not “spun” or centrifuged to remove molasses, which contains most of the nutrients. 

India is the largest producer of jaggery in the world, with about a 70% share of the global production. Jaggery is known as gur, gul, bellam, sharkara, or gola across India. It is widely used in South and South-East Asian cuisines. 

Jaggery: Nutritional Profile

Good quality jaggery contains over 70% sucrose, about 10% of glucose and fructose combined, with less than 3% of moisture. Jaggery is almost entirely composed of simple carbohydrates. The amount of protein, fibre, and fats in jaggery is almost negligible. Jaggery contains a moderate to a good amount of electrolytes like sodium, potassium, calcium, magnesium, phosphorus, and chloride. It is also rich in iron, copper, manganese, and antioxidants. It also has small amounts of vitamins A, B-complex, C, D2, and E.

The following are the nutritional profiles for 100 g of jaggery, granulated sugar, and honey, according to the Indian Council of Agricultural Research (ICAR) and the United States Department of Agriculture (USDA).

As seen in the above table, jaggery has more micronutrients compared to sugar and honey. Thus, when compared to jaggery, the calories in sugar and honey can be considered empty (without nutrients). Though jaggery is slightly higher in calories when compared to honey, it has more electrolytes and trace minerals that boost its nutritional value and make it the healthiest alternative to sugar for weight loss.

What are the Benefits of Jaggery for Weight Loss?

• Jaggery is sweeter than sugar, thus you require lesser quantities of it to sweeten your food or beverages when compared to sugar. Thus, jaggery helps in weight loss by lowering your calorie intake.
• Unlike sugar, jaggery is not considered addictive. Thus, it could help you control your sugar cravings and limit the number of calories you consume.
• Though jaggery is comparable to sugar in its calorie content, it contains a significantly higher amount of antioxidants, vitamins, and minerals which improve digestion.

How Much Jaggery Per Day is Good for Weight Loss?

If you are trying to lose weight, limit your consumption of jaggery to 10 to 15 g a day. As jaggery is made up completely of sugars like sucrose, glucose, and fructose, eating more than 15 g of jaggery a day can lead to weight gain.

When Should You Eat Jaggery for Weight Loss?

There is no ideal time to eat jaggery for weight loss. As jaggery is rich in antioxidants, adding it to your morning detox drink can help boost your metabolism. Consuming jaggery after your meals can help improve digestion.

How to Eat Jaggery for Weight Loss?

• You can replace honey with jaggery in your morning detox drink. Add a teaspoon (5 g) of jaggery powder or a jaggery cube to a glass of lukewarm water with lemon juice and ginger. Stir well till the jaggery is dissolved and drink on an empty stomach.
• You can swap out honey or sugar with jaggery in your daily glass of milk or cup of black coffee or green tea.
• Use jaggery in homemade desserts instead of sugar.
• Replacing store-bought sodas or energy drinks with a glass of lemonade made with jaggery is good for weight loss.
• Eat a small piece of jaggery (around 5 g) instead of a candy bar, chocolate, or sweet as an after-meal dessert.

What are the Risks of Overconsumption of Jaggery?

• As jaggery is mostly composed of sugars which are simple carbohydrates, overconsumption can lead to weight gain.
• Jaggery has a high glycaemic index (GI) score of 84, which means it can cause a high spike in your blood sugar levels when consumed. If you have diabetes, avoid or limit your consumption of jaggery as it can result in poor glycaemic control.

What are the Other Health Benefits of Jaggery?

• The iron content in jaggery is easily absorbed by your body. Thus, jaggery can be useful in preventing iron-deficiency anaemia.
• Jaggery is thought to prevent constipation and improve digestion.
• Jaggery is rich in essential minerals and is helpful in maintaining electrolyte balance in your body.
• Additionally, jaggery is also said to boost immunity, ease cramps, and prevent respiratory problems like cold and cough.