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Jaggery, an unrefined natural sweetener derived from sugarcane or palm sap, has gained popularity as a healthier alternative to refined sugar.
But does it truly live up to its weight loss claims? Is jaggery good for weight loss for real? As a registered dietitian, I'm here to provide you with an evidence-based perspective.
Jaggery is a rich source of essential minerals such as iron, potassium, and magnesium. It also contains small amounts of fiber, which can contribute to satiety and regulate digestion.
One of the key benefits of Gur over refined sugar is its lower glycemic index (GI). This means jaggery causes a slower and more gradual rise in blood sugar levels. It ultimately helps to prevent energy crashes and reduces cravings — both of which can support weight management.
So, is jaggery good for weight loss, and how does it compare to sugar?
To help you understand better, we have prepared a comparison table of the nutritional values of jaggery and refined sugar.
Nutrient | Jaggery | Refined Sugar |
Calories (per 100g) | 383 kcal | 387 kcal |
Carbohydrates (per 100g) | 96.5 g | 99.8 g |
Protein (per 100g) | 0.4 g | 0 g |
Fat (per 100g) | 0.1 g | 0 g |
Fiber (per 100g) | 1.3 g | 0 g |
Iron | Rich | Trace |
Potassium | Rich | Trace |
Magnesium | Rich | Trace |
Vitamins & Minerals | Contains trace amounts of vitamins and minerals | Virtually devoid of nutrients |
As you can see, jaggery offers a slight nutritional advantage over refined sugar.
However, both are high in calories and should be consumed in moderation as part of a balanced diet.
These benefits of Gur give a closer look into why is jaggery good for weight loss.
Beyond the potential benefits of eating jaggery for weight loss, there are several other health benefits of eating Gur:
While there are some potential benefits of eating Gur for weight loss, it's crucial to understand the following:
Next, let’s see what is the best time to eat jaggery for weight loss:
Morning: Consuming a small amount of jaggery with warm water in the morning can provide a gentle energy boost.
Post-Workout: Jaggery can help replenish electrolytes and provide a quick source of energy after an intense workout.
About frequency, limit daily intake to no more than 1-2 teaspoons to avoid excessive calorie intake.
Including jaggery for weight loss diet starts with replacing refined sugar gradually with it - be it your tea, coffee or cooking. Next, combine with whole foods like fruits, nuts and more. Here’s a list of ways you can enjoy the benefits of eating Gur without getting bored.
Blend jaggery with fruits, yogurt, or milk to create a nutritious, naturally sweet smoothie.
Add jaggery to stir-fried vegetables or curries for a sweet touch and to balance spicy flavors.
Sweeten herbal teas like ginger tea or mint tea with jaggery instead of sugar for added health benefits.
Next in the line for ‘is jaggery good for weight loss’ guide comes the types. Jaggery comes in various types based on the source it is derived from and the way it is processed. Each type has its own unique taste, texture, and nutritional benefits. Let’s take a look at the most common types of jaggery, their uses and benefits:
This is the most widely used and easily available type of jaggery. It is made by boiling sugarcane juice until it thickens and solidifies. Sugarcane jaggery is golden brown in color and has a sweet, slightly earthy taste. It is rich in iron, calcium, and antioxidants, making it a popular choice for boosting energy and improving digestion.
Uses:
Palm jaggery, also known as "Karupatti" in South India, is made from the sap of palm trees. It is darker in color, has a rich, caramel-like flavor, and contains more minerals compared to sugarcane jaggery. Palm jaggery is known for its medicinal properties and is often used as a remedy for respiratory issues and digestive health.
Uses:
This type of jaggery is made from the sap of the date palm tree and is commonly found in regions like West Bengal and Bangladesh. It has a distinct deep brown color and a strong, molasses-like taste. Date palm jaggery is rich in essential nutrients and is often considered the healthiest type of jaggery due to its high iron and mineral content.
Uses:
Coconut jaggery is made from the sap of coconut trees. It has a light brown color and a subtle, sweet coconut flavor. This type of jaggery is commonly used in coastal areas and offers various health benefits, such as improving digestion and providing quick energy.
Uses:
Toddy palm jaggery, also called "Taal Patali," is made from the toddy palm tree’s sap. It has a unique flavor with a slightly tangy undertone. This type of jaggery is widely used in Southeast Asian and Indian cuisines and is known for its cooling properties.
Uses:
When it comes to weight loss, date palm jaggery and palm jaggery are considered the best options due to their unique nutritional profiles and lower glycemic index compared to sugarcane jaggery. They provide essential minerals and antioxidants that can support digestion, metabolism, and energy levels without causing sudden blood sugar spikes.
But otherwise, choosing the right type of jaggery depends on your taste preferences and health goals. If you're looking for a mineral-rich option, palm or date palm jaggery might be the best choice. For everyday use, sugarcane jaggery is a great option to replace refined sugar in your diet.
Although eating Gur has a lot of benefits, avoid consumption if you consider yourself as any of these:
There are definitely a lot of jaggery benefits, but that stays positive until and unless you
No, jaggery generally has a lower glycemic index than refined sugar, leading to a slower and more gradual rise in blood sugar levels. However, the extent of the blood sugar spike can vary depending on the individual and the amount consumed.
People with diabetes should exercise caution when consuming jaggery. While it may have a lower glycemic index than refined sugar, it still contains significant amounts of sugar, which can impact blood sugar control.
Jaggery is a more natural alternative to refined sugar, offering essential minerals like iron and potassium, unlike artificial sweeteners. Compared to honey, it has a lower glycemic index, making it a better option for controlling blood sugar levels while still providing a natural sweetness.
Jaggery alone cannot specifically target belly fat, but it can support weight loss by reducing cravings and aiding digestion.
Yes, curd with jaggery can be a healthy option for weight loss when consumed in moderation. Curd (yogurt) is rich in probiotics, which aid digestion and support gut health, while jaggery provides natural sweetness without causing blood sugar spikes. Together, they can help curb cravings and promote satiety. The combination also offers essential nutrients like calcium, protein, and iron, which are important for overall health.
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