Which jaggery is good for health?

Jaggery contains several nutrients, which makes it healthier than sugar. However, when it comes to the sugar content, both are equally high in calories and not recommended for people with prediabetes and diabetes.

Does jaggery cause diabetes?

There are many reasons why diabetes occurs: weight gain and obesity, family history, physical inactivity, bad dietary choices, etc. Jaggery has a high glycemic index and causes an increase in blood sugar levels in people with diabetes and weight gain in everybody. Since increased weight is one of the causes of diabetes, you must consume jaggery in moderation or avoid it if you have diabetes or wish to prevent it.

Is palm jaggery good for diabetes?

Though palm jaggery obtained from date palm is marketed as healthy and has a low glycaemic index, there isn’t enough scientific evidence to prove so.

Is black jaggery good for diabetes?

Black jaggery, also called Karupatti in South India, is sourced from sugarcane. Though it is said to be high in nutrients and have a low glycemic index, neither of them has been proven. Jaggery obtained from sugarcane is high in sugar, calories and GI and cannot be good for diabetes.

Is jaggery powder good for diabetes?

Jaggery powder is obtained by grinding jaggery. So, it still has the same sugar content and calories as sugar.

-Is jaggery tea good for diabetic patients?

Jaggery tea is high in sugar, making it unsuitable for people with diabetes.

Myths Busted - Is Jaggery Good For Diabetes?

Are You Considering Adding Jaggery as an Alternative to Sugar?

There have been several talks about the benefits of jaggery over sugar. While traditionally we believe that jaggery is a healthy alternative to sugar, it might not be true for diabetes and weight loss.

Recent studies acknowledge the presence of certain minerals and vitamins in jaggery but also remind us of its high carbohydrate content. The high sugar content in jaggery masks its goodness.

But is jaggery good for diabetes? Let’s find out!

What is Jaggery or Gur?

Before we learn about the good and bad of jaggery (gur), we must know what it really is!

Jaggery is prepared from sugarcane juice, date palm sap, or coconut sap by boiling it in a pot. It is not as highly processed as sugar, so it tends to retain some essential minerals despite having the same carbohydrate content as sugar.

Types of Jaggery/Gur

The types of jaggery depend upon its source:

Sugarcane jaggery: Obtained from Sugarcane
Date palm jaggery: Obtained from Date palms
Palmyra jaggery: Obtained from Palmyra palm
Coconut jaggery: Obtained from Coconut
Toddy palm jaggery: Obtained from Toddy palm

Is Jaggery Good for Diabetes?

No. It is not. The high sugar content in jaggery can cause a steep increase in your blood glucose levels, making it unsuitable for people with Diabetes.

If your purpose of adding jaggery is to bring some sweetness to the dish, dessert, or drink, then the same can be achieved by adding any non-nutritive sweetener, which won’t have such a drastic impact on your blood sugar level.

What is the Nutritional Value of Jaggery?

The nutritional facts of jaggery, or the nutritional value of 100 g of jaggery, is:

What is the Glycemic index of jaggery?

The glycemic index of jaggery is 84, which makes it a high-GI food. The high glycemic index of jaggery indicates that jaggery has high sugar content, and consuming it can cause a rise in blood sugar levels.

Though the glycemic index of palm jaggery is marketed as low GI, there isn’t much evidence to prove it. Considering jaggery’s high GI, people with diabetes must avoid consuming it.

Are there Health Benefits of Jaggery?

If you have always heard how beneficial jaggery is for health, you are not alone! Our elders have often told us how jaggery is far better than sugar.

But you will be surprised to know the facts are far from true, particularly when managing diabetes or trying to lose weight.
Yes! You heard it right!

Jaggery is NOT a healthy alternative to sugar, especially in managing obesity and diabetes. While the nutrient content in jaggery may benefit the body, there are no other obvious reasons why you must replace sugar with jaggery.

However, instead of consuming jaggery, you can opt for healthier food options to replenish your:

Potassium needs: Foods like nuts, beans, oranges, and tomatoes are some of the good and carbohydrate-free sources of potassium.
Magnesium needs: Consider having healthy alternatives like chia seeds, pumpkin seeds, or spinach that are good sources of magnesium.

1) Calcium in Jaggery Strengthens Bones: Yes, but you can get calcium through milk and green leafy vegetables too. By getting calcium from a healthy source like these, you reduce your risk of putting on weight while managing your blood sugar levels efficiently.

So, just for the 0.04 grams of calcium that you can get in a 100-gram serving of jaggery, is it a worthy choice? We say – no.

2) Potassium in Jaggery Helps to Regulate Blood Pressure: Potassium is essential in managing blood pressure. However, instead of consuming jaggery, you can opt for healthier food options to replenish your potassium needs. Foods like nuts, beans, oranges, and tomatoes are some good and carbohydrate-free sources of potassium.

3) Magnesium in Jaggery Helps to Maintain Nerve Health: Magnesium is an essential mineral for maintaining good nerve health. While jaggery has magnesium, we must also consider the carbohydrate content in it.

Instead of considering jaggery as a source of magnesium, we must consider having healthy food alternatives. Foods like chia seeds, pumpkin seeds, or spinach are some of the good sources of magnesium.

Apart from the above-mentioned benefits of jaggery, the ancient sweetener is also a natural liver cleanser. According to Sushruta Samhita, palm jaggery is considered a natural cleanser that helps to remove toxins from the body.

What are the Benefits of Jaggery for Diabetes?

There are no significant benefits of jaggery for diabetes. However, we must understand that jaggery is neither a healthy alternative to sugar nor does it have significant health benefits in diabetes management or controlling weight gain.

Although palm jaggery is considered healthy for children, it is not healthy for adults with diabetes and obesity. The high sucrose content in jaggery can cause metabolic diseases like weight gain or spikes in blood sugar levels.

You can add the sweetness of jaggery to your life, but you must ensure to consume jaggery in small quantities. Also, on the days you consume jaggery, please ensure to cut your carbohydrate intake from other sources like roti, millet, and rice.

How Much Jaggery to Eat Every Day for Diabetes?

Jaggery is made from sugar cane juice and is often used in Indian cooking. It has a very distinct taste that many people enjoy, but not everyone.

While jaggery in small amounts can satisfy your sugar cravings, consuming even small amounts of it can cause a spike in blood sugar levels in people with diabetes. This increases their risk of developing high blood sugar-related complications. Jaggery also increases weight in people with and without diabetes.

What Kind of Jaggery is Good for Diabetes?

You may have encountered different types of jaggery (gur), with various claims about one being better. However, people with diabetes need to be careful when consuming jaggery, regardless of its type, as it is high in sugar and can cause a spike in blood sugar levels.

It is important to speak to your dietitian before consuming jaggery, especially if you have diabetes. Consuming jaggery in moderation and monitoring blood sugar levels is essential to avoid adverse effects.

Always consult a registered dietitian or a healthcare provider before incorporating jaggery into your diabetes diet plan.

Is there a Difference between Sugar and Jaggery?

Both sugar and jaggery are obtained from sugarcane but are only processed differently. This means there is no difference in calories between jaggery and sugar.

How PB Health Can Support You

When someone in your family needs medical care, you should not have to worry about what comes next or who will take care of each step.

At PB Health, MG Road, Gurgaon, we believe good healthcare depends on proper planning and regular follow-ups. Our doctors and care teams work together, supported by technology that helps track progress, organise follow-ups, and keep all information clear and accessible. From prevention to recovery, every stage is managed carefully so that nothing important is overlooked.

To learn more about our approach, visit the PB Health website.