CLAIM:
Jaggery and sugar are nearly identical in composition, with jaggery containing only trace minerals and a higher glycemic index, causing faster blood sugar spikes. People with diabetes or weight concerns are advised to use natural sweeteners like stevia or monk fruit extract instead.
FACT:
Jaggery, despite being less processed than white sugar, is still a concentrated source of sugar and calories, with a glycemic index higher than refined sugar. Experts caution that despite its trace minerals, jaggery offers negligible nutritional benefit and can cause rapid blood sugar spikes similar to refined sugar. They advise using natural plant-based sweeteners like stevia or monk fruit instead and limiting overall sugar intake as part of a balanced diet.
You’re on a weight loss diet, trying to avoid white sugar, so you switch to jaggery. After all, it’s ‘natural’, right? While some suggest replacing sugar with jaggery for a healthier lifestyle, others warn that “both are equally harmful.” The sugar vs jaggery debate has once again taken over social media.
A viral Instagram reel by fitness coach and influencer Priyank Mehta has reignited the discussion.
In the reel, styled as a conversation with a woman, Mehta warns viewers that those who believe jaggery is a safe alternative to sugar are mistaken. He explains that both sugar and jaggery come from sugarcane and have nearly identical molecular structures, “the only difference is that sugar is a little more refined and jaggery is a little more raw.” According to him, jaggery contains trace minerals like iron, potassium, and magnesium, but in amounts too small to make a real difference.
What is jaggery and how is it made?
Jaggery is an unrefined form of sugar widely produced in Asia and Africa, often referred to as a “non-centrifugal sugar” because it is not spun during processing to remove molasses, thereby retaining more nutrients. Similar non-centrifugal sugar products exist across the world under different names – gur in India, panela in Colombia, piloncillo in Mexico, tapa dulce in Costa Rica, namtan tanode in Thailand, gula melaka in Malaysia, and kokuto in Japan. Nearly 70 per cent of the world’s jaggery production takes place in India, where it is most commonly made from sugarcane, though jaggery derived from date palm is also popular in several regions.
The traditional process of making jaggery involves three main steps: extraction, clarification, and concentration. First, sugarcane or palm is pressed to extract the sweet juice or sap. The juice is then clarified by allowing sediment to settle before straining it into a clear liquid. Finally, the liquid is boiled in large, flat-bottomed pans, during which it is continuously stirred while impurities are skimmed off the top. This continues until the mixture thickens into a yellow, dough-like paste that is then poured into moulds or containers to cool and solidify into jaggery.
The final product can vary in colour from light golden to dark brown, a difference that determines its quality and grade. In India, lighter shades are typically preferred, as they are perceived as indicating higher purity. Good-quality jaggery generally contains over 70 per cent sucrose, less than 10 per cent isolated glucose and fructose, and around 5 per cent minerals. It is most commonly available as solid blocks, though liquid and granulated forms are also produced.
Is jaggery safe for diabetics and weight loss?
Jaggery is often considered a healthier alternative to refined white sugar because it retains molasses, which adds trace amounts of vitamins and minerals. Unlike refined sugar that provides only ’empty calories’, jaggery contains small quantities of iron, magnesium, potassium, and calcium — nutrients essential to overall health. According to a 2015 study, 100 grams of jaggery provides about 375 calories, along with 65–85 grams of sucrose, 10–15 grams of fructose and glucose, and small amounts of protein (280 mg). It also contains potassium (1,056 mg), magnesium (70–90 mg), calcium (40–100 mg), iron (11 mg), and trace vitamins like A, C, and E.
However, these figures represent a much larger portion than people usually consume — a teaspoon of jaggery (about 7 grams) would contribute only a fraction of these nutrients, along with roughly 26 calories.
Researchers also believe that the magnesium present in jaggery boosts nervous system function and that jaggery’s high iron content may protect against anaemia.
Meanwhile, a 2012 review of 46 academic papers highlighted that jaggery might possess antitoxic, cytoprotective, and anticariogenic properties, and could potentially strengthen immunity and lower the risk of hypertension and diabetes. However, more research is necessary.
More recently, a 2020 review noted that regular consumption of jaggery is traditionally believed to aid digestion, detoxify the liver and blood, relieve constipation, treat lung and bronchial infections, alleviate stress, and offer antioxidant and anticarcinogenic effects — though these claims remain largely anecdotal and lack sufficient scientific backing.
Chemically, jaggery is more complex than refined sugar because it contains longer chains of sucrose, which take slightly longer to digest. This slower digestion can lead to a more gradual energy release, making it less harsh on the body compared to refined sugar. However, from a nutritional standpoint, jaggery is still a concentrated source of sugar and calories. To obtain meaningful levels of nutrients like iron or magnesium, one would need to consume large amounts of jaggery, which would also mean consuming excessive sugar.
For individuals managing diabetes or trying to lose weight, jaggery is not a safe sugar substitute. Despite being ‘less processed’, it has a similar glycemic load and can raise blood sugar levels just as quickly. According to a recent 2025 study, “Despite these benefits, jaggery has a higher GI (GI: 84-84.4) than white sugar (GI: ~65), meaning it has a quicker impact on postprandial blood glucose levels.”
The study concluded that, “despite being more nutritious than regular sugar, jaggery should be used with caution, especially by people who need to control their blood sugar levels. We suggest more clinical studies on the nutritional uses of jaggery and strategies to lessen its glycemic impact, as well as public health recommendations for moderation.”
Also, excessive intake of jaggery, like other forms of sugar, has been linked to obesity, type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease, cognitive decline, and certain cancers. While jaggery may be marginally better than refined sugar in terms of micronutrient content, the difference is nutritionally insignificant at typical consumption levels.
What experts say
In line with these findings, Dr Rajiv Kovil, Head of Diabetology and Weight Loss at Zandra Healthcare, explained that jaggery has long been perceived as a natural, wholesome alternative to sugar. “It’s absolutely true that jaggery has enjoyed a health halo for decades,” he said, “but the GI of jaggery is actually higher than that of refined sugar.” He added that while jaggery contains small amounts of iron, calcium, and potassium, “these are so negligible that they don’t make any meaningful health difference.”
Dr Kovil emphasised that jaggery offers no real health benefits. “People often get hooked thinking it’s not sugar, but it causes the same insulin resistance and fat storage as refined sugar – there’s absolutely no difference.” He advised that individuals with diabetes or those on a weight loss journey should avoid jaggery and instead use natural plant-based sweeteners like stevia or monk fruit, which are generally recognised as safe by the US FDA and suitable for beverages like tea, coffee, milk, lassi, or juice.
Highlighting India’s high sugar consumption, he added, “The average intake is around 23.5 kg per person per year, higher than many developed countries. Staying away from refined sugar is always the best option. If you need to sweeten your beverages, natural sweeteners are safe, tested, and their allowable intake is far below toxic levels.”
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