Have you wondered why jaggery becomes more popular in winter? It’s not just because it pairs well with winter food but also because it has many health benefits, especially in colder weather. Both refined sugar and jaggery offer almost similar calories. However, the refined sugar we use is way less nutritive because of nutrient loss in its chemical processing. Jaggery, on the other hand, is made naturally and is less processed, so it retains the natural nutrients that our bodies need. Most of us take it as a remedy for coughs, stomach aches, indigestion, and constipation. Some even take jaggery for better lung functioning. Warm water with jaggery in the morning on an empty stomach regulates body temperature, improves digestion, and balances metabolism. Besides these uses, jaggery offers multiple health benefits you might not know.
What is Jaggery?
Jaggery or gur is a traditional, unrefined sweetener widely used in India. It is made by boiling and concentrating the juice of sugarcane or palm trees, resulting in a semisolid, golden-yellow mass with a sweet, molasses-like taste and a distinct winy fragrance. Unlike refined white sugar, which is almost pure sucrose (99.7%), jaggery retains some vitamins and minerals, making it a slightly healthier alternative.
India produces over 70% of the world’s jaggery, often referred to as “medicinal sugar.” Ayurvedic practitioners have used jaggery for centuries, believing it aids digestion, boosts immunity, and helps detoxify the body. However, despite its nutritional benefits, jaggery is still a form of sugar and should be consumed in moderation to avoid health risks like weight gain and blood sugar spikes.
Jaggery Nutrition
Jaggery is slightly more nutritious than refined white sugar, which lacks protein, fat, minerals, and vitamins. Here is the nutritional value of jaggery.
| Nutrients | Amount per 100 gm |
| Sucrose | 65–85 g |
| Fructose & Glucose | 10–15 g |
| Protein | 280 mg |
| Potassium | 1056 mg |
| Magnesium | 70–90 mg |
| Calcium | 40–100 mg |
| Manganese | 0.2–0.5 mg |
| Phosphorus | 20–90 mg |
| Iron | 11 mg |
| Vitamin A | 3.8 mg |
| Vitamin C | 7.0 mg |
| Vitamin E | 111.30 mg |
How Is Jaggery Made?
Jaggery is produced using traditional methods of extracting and concentrating the juice from sugarcane or palm sap. The process involves three key steps:
1. Extraction
Freshly harvested sugarcane stalks or palm sap are crushed using mechanical or manual presses to extract the sweet juice. This juice serves as the base for jaggery production.
2. Clarification
The extracted juice is collected in large containers and left to rest so that impurities and sediments settle at the bottom. It is then strained through a fine mesh to remove any solid residues, resulting in a clear liquid.
3. Concentration
The filtered juice is transferred to a large, flat-bottomed pan and heated over a controlled flame. The liquid is continuously stirred, and any impurities that rise to the surface are skimmed off. This process continues until the liquid thickens into a dough-like, golden-yellow paste.
Once the desired consistency is achieved, the thickened jaggery paste is poured into molds or containers, where it is left to cool and harden into solid blocks. Depending on the type and quality, the color of jaggery can range from light golden to deep brown.
Quality & Varieties
In India, lighter-coloured jaggery is considered superior, as it indicates higher purity. High-quality jaggery contains more than 70% sucrose, with less than 10% glucose and fructose, and about 5% essential minerals.
Jaggery is primarily sold in solid block form, but it is also available in liquid and granulated varieties for different culinary uses.
Health Benefits of Jaggery
Jaggery is a natural sweetener packed with essential nutrients and minerals. It aids digestion, boosts immunity, purifies blood, regulates body temperature, and helps manage anemia. Its antioxidant properties support overall health.
Research has found a number of potential health benefits to eating jaggery. Here are the top 7 jaggery health benefits.
1. Digestion
During winter, we tend to consume heavier, calorie-dense foods that can be challenging for our digestive system and potentially cause discomfort. Adding jaggery to your diet can enhance the enzymatic activity in the abdomen. Jaggery is converted to acetic acid in the stomach, leading to improved digestion and increased appetite. Combining jaggery with ghee further fixes constipation and improves your digestive health.
2. Weight Management
Winter foods are often rich in fats and sugars that can contribute to increased weight. The benefits of jaggery in winter also extend to managing weight. Having jaggery in warm water promotes bile movement, reduces acidity, and balances gastric juices, supporting weight management. It can be paired with roasted gram or black channa to keep you full longer. This combination also offers a rich source of potassium, magnesium, fibre, proteins, vitamins B1, B6, and C. These nutrients help strengthen muscles, flush out toxins, and cleanse the digestive system.
3. Jaggery for Boosting Immunity
The changing weather can make you more prone to the flu, especially if you have low immunity. You can easily develop viral infections. Having jaggery in winter can prevent the risk of colds and flu. It contains calcium, phosphorous, and zinc that can strengthen your immunity and keep you healthy during winter.
4. Joint Pains
The changing weather may be even more challenging for those with joint pains. It may cause muscles and joints to contract, leading to pain, stiffness, and discomfort. It can exacerbate pain in patients with joint conditions such as arthritis. Reduced physical activity in colder temperatures may also contribute to joint stiffness. The benefits of jaggery in winter also extend to managing joint pain. Consuming jaggery and its products in winter can provide calcium, potassium, and magnesium to maintain bone and joint health. Additionally, jaggery exhibits anti-inflammatory properties that could help reduce inflammation associated with joint pain.
5. Blood Pressure
Those with high blood pressure and heart conditions may face additional challenges maintaining their conditions during winter. Jaggery contains potassium that supports healthy blood pressure. It can help blood vessels to relax to reduce blood pressure. However, consuming jaggery in moderation with existing health conditions is crucial.
6. Asthma
Asthma symptoms can exacerbate during winter. Cold weather tends to be dry and may irritate the airways. This can trigger or worsen asthma symptoms such as coughing, wheezing, and shortness of breath. Eating jaggery in winter can help relax muscles and clean lungs for better breathing.
7. Skin Health
Dry skin during winter is a common concern as the cold air tends to be less humid, leading to reduced moisture in the skin. Hot showers can further contribute to skin dryness. Having jaggery can maintain that healthy glow even during winter. It is enriched with glycolic acid that can stimulate collagen production and contribute to healthy skin ageing. Pairing it with chickpea further provides multiple benefits, including reducing fine lines, wrinkles, age spots, and acne and promoting an even skin tone.
Side Effects of Jaggery
While jaggery offers more nutrients than refined sugar, its benefits may not always outweigh the risks, particularly for individuals with certain health conditions. It is advisable to consult a healthcare professional before significantly increasing your jaggery intake. Below are some potential health concerns associated with its consumption:
1. Raises Blood Sugar Levels
Despite being less refined than white sugar, jaggery is primarily composed of sucrose and similarly affects blood sugar levels. People with diabetes should be particularly cautious, as consuming jaggery can lead to sharp spikes in insulin and blood glucose, much like white sugar. Overindulgence may elevate fasting insulin levels, making it an unsuitable alternative for those managing diabetes or trying to limit sugar intake. Consulting a doctor before incorporating jaggery into a diabetic diet is highly recommended.
2. May Contribute to Obesity
Although jaggery contains trace minerals and vitamins, it is still a form of sugar. Excessive consumption of added sugars, including jaggery, has been linked to weight gain and an increased risk of obesity. While sugar itself is not a direct cause of obesity, studies show a strong correlation between high sugar intake and weight-related health issues. Moderation is key to preventing unwanted weight gain.
3. Can Cause Digestive Discomfort
Jaggery undergoes minimal processing compared to refined sugars, which can sometimes lead to digestive issues. In certain cases, especially with homemade or improperly processed jaggery, bacterial contamination may occur, increasing the risk of food poisoning or stomach discomfort. To minimise this risk, it is advisable to purchase jaggery from trusted commercial sources rather than consuming homemade varieties.
Takeaway
As winter arrives, having jaggery as a part of the diet is a smart choice. It helps with digestion, boosts immunity, manages the weight, and keeps our skin healthy during winter. For older adults, it helps manage hypertension and joint pains. Its antioxidant property also detoxifies the free radicals from the body. Adding jaggery to our winter meals satisfies our sweet cravings and provides essential nutrients to keep us healthy. It is a superfood and is paired with various other winter foods such as puffed rice, sesame, almonds, peanuts, and cashews. This not only adds a delightful taste but also provides essential vitamins and minerals.
FAQs
Jaggery is not a specific remedy to prevent fever. However, it does contribute to overall health by boosting immunity. Zinc and selenium in jaggery support the immune system, potentially aiding in preventing some illnesses.
Jaggery can be beneficial for heart health during winter. The potassium in jaggery helps regulate blood pressure and heart functions, contributing to cardiovascular well-being. Including moderate amounts of jaggery in a balanced diet may support heart health in colder months.
Jaggery offers 383 calories per 100 grams, slightly less than sugar calories, i.e., 387 calories. However, jaggery is far more nutritious than sugar and should be included in a healthy diet.
Jaggery may help prevent cold during winter. It boosts your immune system and prevents the risk of cold and flu.
Jaggery may offer relief for a sore throat due to its soothing properties. Dissolve a small piece in warm water or consume ginger tea for relief of sore throat.
You can add jaggery or gur as a natural ingredient to your tea. It acts as a healthier alternative to refined sugar, boosting your immunity. After straining your tea in the cup, add the desired amount of jaggery, dissolve it while hot, and enjoy.
Jaggery can be added to tea, desserts, or even eaten as such. It can also be paired with black channa, puffed rice, sesame, almonds, peanuts, and cashews to enhance the taste while retaining essential vitamins and minerals.
Jaggery is rich in carbohydrates, iron, calcium, and phosphorous, providing essential nutrients with calories to boost energy. It also aids digestion by balancing the gastric juices. Having jaggery with black channa can satisfy your appetite while promoting weight loss.
Jaggery contains essential minerals like calcium and phosphorus, strengthening bone health and strength. Incorporating jaggery into your diet can be beneficial for maintaining strong bones and reducing joint pains in winter.
Jaggery is a natural sweetener that contains small amounts of vitamins and minerals, making it slightly healthier than refined sugar. It aids digestion, provides energy, and supports immunity. However, excessive consumption can lead to high blood sugar levels and weight gain.
Jaggery is less processed than white sugar and retains some nutrients, making it a marginally better option. However, both are high in sucrose and have similar effects on blood sugar levels. It should be consumed in moderation, especially by those managing diabetes or weight.
People with diabetes should avoid jaggery as it spikes blood sugar levels like refined sugar. Those prone to obesity or trying to lose weight should also limit its intake due to its high-calorie content. Additionally, individuals with digestive issues should be cautious, as impure or homemade jaggery may cause stomach discomfort.
Reference:
- Rao, G. P., & Singh, P. (2022). Value addition and fortification in non-centrifugal sugar (jaggery): A potential source of functional and nutraceutical foods. Sugar Tech: An International Journal of Sugar Crops & Related Industries, 24(2), 387–396. https://doi.org/10.1007/s12355-021-01020-3
- Kumar, A., & Singh, S. (2020). The benefit of Indian jaggery over sugar on human health. In Dietary Sugar, Salt and Fat in Human Health (pp. 347–359). Elsevier.