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Is Jaggery Healthier Than Sugar?

Sugar vs Jaggery: Which is the Healthier Choice?
October 19, 2023

Do you constantly crave sugar but looking for a healthier alternative?

Do you often ask “Is jaggery healthier than sugar?”.

Let’s figure it out and help you make an informed decision for your health.

Jaggery vs. Sugar: A Comparison

Color and Texture:

  • Sugar: White and crystalline.
  • Jaggery: Yellow to brown and semi-solid.


  • Sugar: Charcoal purification.
  • Jaggery: Continuous boiling.


  • Sugar: Pure sucrose.
  • Jaggery: Sucrose, trace minerals, iron, salts, and a dash of fiber.

What are the Health Benefits of Jaggery?

  1. Jaggery helps remove toxins from your body, including your lungs. This cleansing process supports healthier airways. Adding jaggery to your diet as a natural sweetener is a tasty way to boost your respiratory health.
  2. Jaggery generates heat, offering immediate energy to the body. Its natural laxative property helps prevent constipation and stimulates digestive enzymes. According to Ayurveda, incorporating jaggery into daily post-meal consumption enhances digestion.
  3. Jaggery stands out as a valuable iron source, increasing hemoglobin levels in the bloodstream and managing anemia. This increase in hemoglobin contributes to an enhanced oxygen-carrying capability, ultimately fostering improved respiratory function and offering relief from asthma symptoms.
  4. Jaggery is a natural cleanser that aids in liver detoxification. Organic jaggery powder possesses medicinal properties essential for addressing conditions such as allergic asthma, sore throat, and lung infections.
  5. Jaggery is rich in essential nutrients such as potassium and sodium, contributing to the maintenance of a balanced acid level within the body.
  6. A 100-gram serving of jaggery provides 383 calories, 65–85 grams of sucrose, 11 mg of iron (61% of the Recommended Daily Intake), and notable amounts of magnesium, potassium, and manganese. It's essential to note that typical consumption is much lower, around a tablespoon or teaspoon. Additionally, jaggery may contain trace amounts of B vitamins, calcium, zinc, phosphorus, and copper, offering a diverse nutritional profile.
  7. Consuming jaggery can aid in weight loss by regulating bodily fluid balance and reducing water retention.

So, we have learned a lot about why jaggery is a healthier alternative to sugar. Now what? Let’s cook something delicious with it.

Here’s a simple and quick jagerry dessert recipe: Jaggery & Ragi Ladoo


  • Ragi flour: 1 cup
  • Peanuts: ¼ cup
  • Almonds: ¼ cup
  • Dessicated Coconut: ¼ cup
  • Cardamom Powder: ¾ tsp
  • Jaggery powder: ½ - ¾ cup
  • Ghee: 3 tbsp


  • In a pan, add ghee and fry the ragi flour on low flame till it turns aromatic. Keep it aside.
  • In the same pan, toss in the almonds saute on low flame and keep aside.
  • Next, dry roast the peanuts, and once cool, de - skin them.
  • Next, dry roast the desiccated coconut till it changes color.
  • Add all the above ingredients into a blender and make a fine powder.
  • Further blend this, after adding jaggery powder and cardamom powder. It will get a semi-paste kind of consistency. The oil from peanuts and almonds helps with binding.
  • Make a small-sized ladoo while the mixture is still slightly hot.
  • Store in an airtight container for longer use.

Nutritional Boost:

  • Aids in weight management
  • Prevents skin aging
  • Good source of calcium, and supports bone health
  • Helps during lactation
  • Naturally gluten-free

Things to Keep in Mind When Consuming Jaggery

  1. While jaggery offers health benefits, moderation is crucial due to its calorie and sugar content.
  2. Jaggery has the potential to elevate blood sugar levels, making it less suitable for individuals with diabetes due to its high glycemic index. Although the impact on blood glucose may be comparatively lower than that of white sugar, it remains significant enough to be deemed unsafe for those managing diabetes.
  3. Include jaggery as part of a balanced diet rather than relying on it solely.
  4. Opt for organic and pure jaggery to ensure you reap maximum health benefits.
  5. If you have specific health conditions or concerns, consult a healthcare professional before making significant dietary changes.


In the battle of jaggery vs. sugar, the choice is clear for those seeking a healthier alternative. With its unique composition, a plethora of health benefits, and mindful consumption, jaggery emerges as a winner. So, why not indulge your sweet tooth guilt-free with the goodness of jaggery? Your body will thank you for it!