People love sweet things, and jaggery and refined sugar often come up in discussions about healthier alternatives. Both are popular in Indian cuisine, but they differ significantly in terms of production, nutritional content, and health impacts. There’s also a raging online debate about how jaggery is better than sugar. This article delves into whether jaggery is better than sugar by comparing their benefits, drawbacks, and overall impact on health.
What is Jaggery?
Jaggery is a traditional unrefined sweetener made primarily from sugarcane juice or palm sap. It is produced by boiling the juice or sap until it solidifies into a dense, brown block. Unlike refined sugar, jaggery undergoes minimal processing and does not involve the use of chemicals. As a result, it retains many of its natural nutrients.
What is Refined Sugar?
Refined sugar, commonly known as table sugar, is produced by extracting sugar from sugarcane or sugar beets. The juice is then processed to remove impurities, resulting in a pure, white crystalline substance. This process strips away most of the natural nutrients, leaving behind empty calories.
Nutritional Comparison :Jaggery vs Sugar
Jaggery
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Calories and Macronutrients:
- Calories: About 383 per 100 grams
- Carbohydrates: 98 grams
- Protein: 0.4 grams
- Fat: 0.1 grams
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Micronutrients:
- Iron: 11 mg (61% of the Daily Value)
- Magnesium: 70-90 mg (17-22% of the Daily Value)
- Potassium: 1050 mg (30% of the Daily Value)
- Trace amounts of calcium, phosphorus, and zinc
Refined Sugar
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Calories and Macronutrients:
- Calories: About 387 per 100 grams
- Carbohydrates: 100 grams
- Protein: 0 grams
- Fat: 0 grams
-
Micronutrients:
- Negligible amounts of minerals and vitamins
As you can see, gram for gram, jaggery contains almost the same calories as sugar. If weight loss is your goal, simply replacing jaggery with sugar won’t help. You’d need to create a caloric deficit as a consistent habit.
This now brings us to the other big argument made in favour of jaggery—that it is rich in nutrients and hence preferable to sugar. Let’s look a little deeper into this argument.
Health Benefits of Jaggery
Rich in Minerals & Antioxidants
It is true that jaggery contains several essential minerals, particularly iron, magnesium, and potassium. Iron helps combat anaemia by increasing haemoglobin levels, magnesium supports muscle and nerve function, and potassium helps regulate fluid balance and blood pressure.
Jaggery is also rich in antioxidants, which can help combat oxidative stress and reduce the risk of chronic diseases. The presence of phenolic compounds in jaggery is said to provide anti-inflammatory benefits, aiding overall health.
But if we take a closer look, you’ll realise that if you wanted to get sufficient amounts of these minerals and antioxidants, you’d have to consume much more jaggery than recommended. Ideally, jaggery should not be the main or primary source for obtaining these micronutrients—a diet rich in a variety of foods including fruits, vegetables and good quality proteins is a better way to get these minerals and still stay in a caloric deficit.
Digestive Health
Another claim made in favour of jaggery is that it aids digestion by stimulating digestive enzymes and cleansing the liver by flushing out toxins. However, research does not back this claim. You’d be much better off including fibre in your diet and drinking sufficient quantities of water—these are much better practices while having other health benefits.
Drawbacks of Jaggery
High in Calories and Carbohydrates
While jaggery has more nutrients than refined sugar, it is still high in calories and carbohydrates. Excessive consumption can lead to weight gain and spike blood sugar levels, which can be detrimental to individuals with diabetes.
Unregulated Production
In some regions, the production of jaggery is not regulated, leading to possible contamination with impurities or chemicals. It is essential to source jaggery from reputable producers to ensure its purity.
Health Impacts of Refined Sugar
While it would be wrong to demonise sugar, it’s also important to note that a diet high in sugars has been linked to a number of health issues.
Empty Calories
Refined sugar provides energy but lacks essential nutrients. Consuming large amounts of refined sugar can lead to nutrient deficiencies, as it displaces more nutritious foods from the diet.
Blood Sugar Spikes
Refined sugar is rapidly absorbed into the bloodstream, causing a quick spike in blood sugar levels. This can lead to insulin resistance over time, increasing the risk of type 2 diabetes and other metabolic disorders.
Dental Health
Refined sugar is a major contributor to tooth decay. Bacteria in the mouth feed on sugar and produce acids that erode tooth enamel, leading to cavities and gum disease.
As with everything, moderation is the key where it comes to consuming sugar.
Nutritional Superiority: Jaggery vs Sugar
On the face of it, jaggery seems to be nutritionally superior to refined sugar due to its higher content of vitamins and minerals. It provides small amounts of iron, magnesium, and potassium, which are beneficial for overall health.
However, jaggery should still be consumed in moderation. For individuals with diabetes or those trying to lose weight, it is crucial to monitor and limit the consumption of all types of sugar, including jaggery.
If you want a diet that’s rich in minerals and vitamins, eating a variety of foods is a much better way to complete your daily requirement of micronutrients. Merely replacing sugar with jaggery isn’t a smart way to get these vitamins and minerals.
Practical Tips for Using Jaggery
However, if you do want to add jaggery to your diet, here are a few ways to Incorporate it into Your Diet
- In Beverages: Use jaggery to sweeten your tea, coffee, or herbal drinks.
- In Cooking: Replace refined sugar with jaggery in recipes for desserts, sweets, and sauces.
However, make sure you count the calories from jaggery and keep an eye on your overall calorie and macros intake.
Sourcing Quality Jaggery
Ensure you buy jaggery from reputable sources to avoid contamination. Look for organic or certified products to ensure they are free from impurities and chemicals.
Conclusion
Jaggery might seem like a healthier alternative to refined sugar, offering more nutrients and additional health benefits. However, it should be consumed in moderation, just like any other sweetener. If you want to get micronutrients in your diet, there are better ways to do that—just start including a variety of fruits and vegetables, for instance. Gram for gram, there is very little caloric difference between jaggery and sugar so if weight loss is your goal, then one isn’t necessarily better than the other. By making informed choices and incorporating jaggery into a balanced diet, you can enjoy its benefits without the adverse effects associated with refined sugar.
References
- Boschmann, M., & Steiniger, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019. Available at: PubMed.
- Dubnov-Raz, G., et al. (2011). Drinking water to lose weight: A review of the evidence. Obesity, 19(2), 423-428. Available at: PubMed.
- Alawani, A. (2020). ‘Dietary Sugar Intake’. University of Surrey. Unpublished essay.
- Amies-Cull, B., Briggs, A. D. M., & Scarborough, P. (2019). ‘Estimating the potential impact of the UK government’s sugar reduction programme on child and adult health: Modelling study’. BMJ, 365. doi: 10.1136/bmj.l1417.
