Should you replace your sugar with jaggery?

Jaggery, the desi substitute of sugar, is known for its many health benefits. It is used in various Indian dishes to improve the taste and texture of the dishes. Also known as ‘gur’, jaggery is commonly made up of concentrated sugarcane, date palm and coconut sap. 

Jaggery and white refined sugar have the same calorific value but because of its nutritional value, even diabetic patients can benefit from its use. 

Representational image. Image source: Getty Images.

Nutritional value of jaggery

Jaggery consists of 40-60% sucrose, 30-40% water, and 20-25% of inverted sugar. 

100gm of jaggery contains about:

• 358 calories
• 27 mg sodium
• 453 mg potassium
• 0.22% calcium
• 32% iron
• 85 gm carbohydrates

Health benefits of jaggery:

1. Prevents asthma and bronchitis

Thanks to its anti-allergic and body-temperature-regulating properties, jaggery prevents various respiratory issues like asthma and bronchitis. Hence experts recommend that people living with respiratory issues should use jaggery instead of sugar as their daily sweetener.

2. Rich in minerals

Jaggery is full of many crucial minerals and antioxidants like potassium, zinc and selenium. The combination of these minerals and antioxidants improves the infection resistance capacity of our body and prevents free radical damage.

3. Better metabolism

Jaggery keeps a check on water retention in the body which aids weight loss. The high level of potassium in jaggery improves metabolism, helps in weight loss and maintains the electrolyte balance.

4. Good for blood

Jaggery is a rich source of iron and folate. It prevents anaemia and fatigue. Even today, women in Indian villages consume jaggery after childbirth as it helps increase the haemoglobin levels. Regular intake of jaggery purifies the blood, increases the haemoglobin levels and prevents various blood disorders.

5. Improves digestion

Jaggery improves digestion by stimulating the secretion of digestive enzymes. Its regular intake accelerates the digestive process, regulates the bowel movements and prevents various digestion related problems like constipation, wind and intestinal worms. 

Its high magnesium levels also help in strengthening the intestine.

6. Eases the menstrual cycle

Consuming jaggery during the menstrual cycle is a common practice in Indian villages and there is pure science behind it. Jaggery is rich in iron and helps maintain the blood level during menstruation. But that’s not all - eating jaggery also helps in getting rid of other menstrual problems like stomach cramps and mood swings. Eating jaggery releases the happy hormone (endorphins) which helps relax the body during the monthly cycles.

7. Good body cleanser

Jaggery is a good and cheap body purifier for people working in highly polluted areas like factories or small and dingy workshops. Jaggery helps in cleansing the various body parts like the respiratory tract, lungs, food pipe, stomach and intestine. 

Side-effects of eating jaggery

Eating jaggery in the right amounts on a regular basis is very beneficial. However, it’s long-time use in high amounts can have certain side effects like increased weight, high blood sugar levels, worm infestation and parasitic infection. 

For more information, please read our article on Jaggery: Benefits, Uses, Side-Effects.

Health articles in Firstpost are written by myUpchar.com, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.