Jaggery Benefits, Nutrition Value, Facts & Side Effects (2023)

Jaggery, also known as ‘Gur’ in Hindi, is quite a popular natural sweetener used as an alternative to sugar. It is essentially a type of unrefined sugar made primarily from raw, concentrated sugarcane juice that is boiled until it solidifies. Gur is not just better than white sugar—which only gives the body empty calories—it also cleanses the body, assists digestion, and provides decent amounts of minerals. Before we dig into understanding how jaggery benefits lifestyle, let us know how distinct it is from white sugar, honey, and brown sugar.

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Best 15 Jaggery Benefits: You Must Know

Are you planning to try and add jaggery to your diet? Well, that’s definitely a wise choice and a healthier switch. But before that, it’s important to make your healthier switch. Jaggery also exerts therapeutic benefits in many body conditions such as diabetes, high blood pressure, constipation etc. Read below 15 benefits of jaggery that make it a better choice.

1. Jaggery Benefits Good for Weight loss

It is one of the most popular benefits of eating jaggery, it facilitates quick digestion. Gur helps in cleansing the body by flushing out toxins and also purifying the blood. The nutrients help to preserve the balance of electrolytes, thereby improving metabolism, and the presence of potassium allows water retention from which weight can be handled effectively.

Also Read: Health Benefits of Honey

2. Jaggery Benefits Good for Diabetic Patients

People with diabetes sometimes see jaggery as a healthier alternative to sugar, but the fact is that it often contains high sugar levels. In 10 grams of jaggery, almost 65% to 85% of sucrose is present. People with diabetes are also advised not to eat it daily. If you have diabetes and considering jaggery as an alternative to sugar, you should consult your doctor and then jump to any conclusion.

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3. Jaggery Benefits Helps in Preventing Constipation

It regulates certain digestive enzymes in the body, which helps in proper bowel movements, thereby preventing constipation. Eating a small piece of jaggery is a diuretic that can help promote bowel movement.

4. Jaggery Benefits Help to Boost Immunity

It contains antioxidants and essential minerals such as zinc and selenium, which can help prevent free-radical damage and improve infection tolerance. Jaggery (gur) also tends to boost the overall blood haemoglobin count. Hence, it is great for your overall immunity.

5. Jaggery Benefits Helps in Preventing Respiratory Issues

It may be one of the most effective solutions for people with chronic respiratory tract issues. Having the same in a regular diet can stop asthma, bronchitis, etc. The trick is to eat jaggery along with some sesame seeds. It is a perfect blend to cure respiratory problems.

6. Jaggery Benefits Helps in Fighting Cold and Flu

It helps induce heat in the body, making it a suitable companion in winter. Jaggery’s naturally soothing influence helps fight the common cold and flu. You can mix Jaggery in warm milk to get the best results or use it as a sweetener in your tea.

7. Jaggery Benefits Detoxifies the Body

By flushing out toxic chemicals from the bloodstream, it helps cleanse the liver and further helps detoxify the liver. So, if you want to detox your body quickly, bite yourself into a piece of jaggery. Jaggery price is reasonable, and it is easily available in the market too! Detoxing has never been so easy, isn’t it?

Also Read: Stevia Benefits

8. Jaggery Benefits Helps to Controls Blood Pressure Levels

Jaggery contains essential nutrients like potassium and sodium that help maintain a proper balance of acids in the body, thereby controlling blood pressure levels. People with high blood pressure issues should have it regularly to have positive effects.

9. Jaggery Benefits Helps to Purifies Blood

Jaggeryis a natural blood purifier. It cleanses the blood, leaving a healthy body. A healthy body would mean safe blood, guaranteeing it is protected from all illnesses.

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10. Jaggery Benefits Help to Boosts Energy

One of the main Jaggery benefits is boosted energy.Unlike sugar, Jaggery is a complex carbohydrate that gradually energizes the body and keeps it energized for longer. It can also help in preventing weakness and fatigue.

11. Jaggery Benefits Helps to Joint Pain Reliever

Many doctors recommend jaggery in the regular diet of an individual with joint pains. It should be eaten with a piece of ginger or with milk to alleviate pain.

12. Jaggery Benefits Help to Cooling Effect in Summers

Jaggery can help maintain the normal body temperature, which is why Gur sharbat is largely consumed during summer to render a cooling effect on the body.

13. Jaggery Benefits to Relieves Menstrual Pains

Women often undergo severe menstrual pain and cramps during periods. Warm Jaggery (Gur) with milk can help soothe cramps and relieve pain.

Also Read: Quinoa Jaggery Ladoo Recipe

14. Jaggery Benefits Helps in Preventing Anemia

One of the major Gur benefits is preventing anaemia. It is high in iron and folate, which helps to produce RBCs in the body, making it a safe way to avoid anaemia. Doctors also prescribe teenagers and pregnant women for their consumption.

15. Jaggery Benefits Ensures Proper Intestinal Health

Jaggery has a rich magnesium content. 16 mg of the mineral is found in every 10 g of food. So, if even 10 grams of it were eaten, he or she would have reached 4% of this mineral’s everyday requirement in our lives. Consuming it daily will also result in healthy intestinal health.

16. Jaggery Benefits to Prevent Urinary Problems

Jaggery is considered a natural diuretic. Any problems that this nutritious food item’s daily consumption can quickly assist with are reducing bladder inflammation, promoting urination, and improving the steady flow of urine.

Jaggery(Gur) Nutritional Value and Facts

Jaggery is filled with Molasses, a nutritious by-product of the process of producing sugar, typically extracted when refined sugar is produced, making it a nutrient-rich product. Compared to refined sugar, the nutrition level in jaggery is quite high.

100 grams of Jaggery may contain:

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Jaggery Calories383
Total Carbohydrates98.0 g
Fat0.1 g
Protein0.4 g
MineralsCalcium (80.0 mg), Iron (5.4 mg), Magnesium (160 mg), Phosphorus (40.0 mg), Potassium (140 mg), Sodium (30.0 mg), Selenium (1.4 mcg)
VitaminsNiacin (2.0 mg), Vitamin B6 (0.4 mg), Pantothenic Acid (1.0 mg)

Takedown from the figures of Jaggery Nutritional Value:Jaggery has little to no signs of any fat, so without thinking about excessive fat consumption, you can easily add it to your diet. However, its sugar content is close to white sugar, so overconsumption should be avoided in patients with diabetes. So, though replacing refined sugar with a sweetener with more vitamins and minerals may be slightly ‘healthier, dominating jaggery in your diet is not advisable.

Jaggery (Gur) Side Effects

We have already discussed various excellent merits and benefits of Jaggery, but we have not forgotten its side effects. Yes, even our has some side effects on our bodies. So, here we have listed a few of them.

You might gain weight by intaking a higher amount of Jaggery is harmful to your inches and curves because it has calories and sugar, leading to increased weight.

1. Allergies

Eating Jaggery might cause allergies in people who are sugar sensitive. However, it depends on person to the person still, sensitive people should take a limited amount to gur.

2. Interrupt Blood Sugar Levels

Besides the fact that Jaggery is healthy and beneficial in many ways, it still contains sugar. In addition, diabetic people should avoid Jaggery because it has hyperglycemia that spikes blood sugar levels.

Also Read:- Difference Between Jaggery and Sugar

3. Constipation

Excessive consumption of Jaggery can disrupt your digestion system and cause bowel movement difficulty. Moreover, freshly made Jaggery is more prone to cause indigestion.


Jaggery is undoubtedly more nutritious than white sugar and filled with nutrients and essential minerals. Jaggery’s benefits include improved immunity better digestion and However, it is high in calories, which should not be avoided in any case. This implies that you may add jaggery or use it as a natural alternative to sugar in your daily diet, but it is not advisable to have jaggery in large quantities.


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What are the disadvantages of jaggery?

Eating jaggery in heavy quantities may sometimes lead to a constipated state, parasite infections, allergies, and weight gain.

Is jaggery good for hair?

Yes, jaggery is very effective for hair, as its iron & vitamin C content are good for shiny, healthy, and strong hair.

Does jaggery increase weight?

Eating a higher amount of Jaggery harms your inches and curves because it has calories and sugar, leading to increased weight.

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Does jaggery have side effects? ›

Side Effects of jaggery:

For people who are sugar sensitive, consumption of jaggery may cause allergies. Excessive jaggery consumption can also cause an increase in body weight. Excessive consumption can cause difficulty in bowel movements, freshly made jaggery can cause indigestion.

What are the benefits and side effects of eating jaggery? ›

A little amount of jaggery can help in building immunity and strengthens metabolism, but if you consume too much jaggery, this can lead to an imbalance in digestion and lead to constipation. Jaggery is warm in nature and it can cause more heat in the body, which can affect digestion.

Is jaggery healthy or unhealthy? ›

Jaggery is less processed than most forms of sugar. For most people, it is perfectly safe to eat. However, for some people, this lower processing threshold can cause intestinal problems. Some forms of jaggery—especially homemade jaggery—can carry bacteria and lead to food poisoning.

What happens if we eat jaggery daily? ›

It prevents constipation due to its laxative property and activates digestive enzymes. As per Ayurveda, eating Jaggery daily after meals improves digestion due to its Ushna (hot) property. Eating Jaggery might also help in weight loss by preventing retention of water in the body due to the presence of potassium in it.

Can diabetics eat jaggery? ›

Jaggery's glycemic index is very high and hence, it is not advisable for diabetics to consume jaggery. Even generally, diabetes patients must eliminate sweet foods and desserts altogether as a big part of dealing with erratic blood sugar is also killing the sweet tooth altogether.

Does jaggery increase blood pressure? ›

Jaggery Controls Blood Pressure

The presence of potassium and sodium in jaggery helps maintain acid levels in the body. This, in turn, maintains normal blood pressure levels. Jaggery dilates the blood vessels allowing smooth flow and stabilising blood pressure.

Is jaggery better than sugar or honey? ›

These are the slightly more 'artisanal' demerera sugars etc. But in both cases, there is, literally, NO difference between the two. Neither nutritionally, nor calorie-wise. The only difference is color and taste.

Does jaggery spike blood sugar level? ›

Jaggery has a pretty high sugar content and thus it can lead to a spike in the blood sugar levels for diabetics. Jaggery also has a high glycemic index of 84.4, which makes it unfit for diabetics to consume.

Is jaggery inflammatory? ›

Additionally, jaggery can help to regulate blood sugar levels, which may also aid in weight loss. 3. Immunity: Jaggery contains antioxidants that can help to boost immunity and protect against infections and diseases. The vitamin C content in jaggery also helps to reduce inflammation throughout the body.

What is jaggery called in USA? ›

What is Jaggery? Like sugar, jaggery is also made from sugarcane and is often called unrefined sugar. That's because it is manufactured without separating the molasses.

Which is more harmful sugar or jaggery? ›

Jaggery is jam-packed with antioxidants it can build the immunity and further keep diseases at bay. On the other hand, sugar has been touted as a source of 'empty calories' with no nutritional value. So, when it comes to sugary jaggery is definitely a healthier option.

Is jaggery good for arthritis? ›

Experts say that jaggery when taken with ginger works wonders in reducing joint pain. Have a glass of milk with jaggery powder regularly that strengthens the bones and prevents bone and joint conditions such as arthritis. Jaggery soothes any inflammation in the joints and supports bone health.

Which is the best jaggery to eat? ›

If we compare all these three types of jaggery variants, Palm Jaggery is known to be the healthiest as it has a low Glycemic Index (GI). It is also packed with several nutrients which can not only help with seasonal flu but improve immunity as well.

Is jaggery bad for cholesterol? ›

Excess intake of sugary foods increases levels of triglycerides, which cause heart problems. It is always better to use healthier substitutes like jaggery or honey.

Does jaggery remove toxins? ›

It acts as a detox, as it helps cleanse the liver by flushing out nasty toxins from the body. Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radicals (responsible for early ageing). It helps boost resistance against infections, hence building stronger immunity.

Which is better for diabetics jaggery or sugar? ›

So jaggery is only relatively better for a diabetic than white sugar. However, organic, unprocessed jaggery does not evoke the same extent of response in the human body as white sugar does. It also contains some essential minerals such as iron and manganese.”

Is jaggery better than brown sugar? ›

Jaggery is considered a better choice as compare to white/brown sugar because, it contains a small amount of B vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, and sodium.

Is jaggery good for kidney patients? ›

People with kidney problems (especially chronic kidney disease and nephrotic syndrome) are reported to have complaints of iron deficiency anemia and related reduction in the partial pressure of oxygen and resulting in breathing difficulty. The iron content of Jaggery can help manage these to some extend.

How does jaggery clears lungs? ›

Jaggery is a scientifically proven lung cleanser and has the potential to translocate carbon particles that might be trapped in the alveoli of your lungs. This makes it a super effective remedy for bronchitis, wheezing, asthma, and other breathing disorders.

Does jaggery thin blood? ›

Prevents anaemia: Jaggery is rich in iron and folate which help prevent anaemia by ensuring that a normal level of red blood cells is maintained. This is especially beneficial for pregnant women. It ensures that a normal level of red blood cells is maintained. Moreover, it provides instant energy to the body.

Which vitamin is in jaggery? ›

It contains vitamin B complex in 1 g/kg concentration, calories in 19 cal/tbsp, folic acid in 1 mg/kg, calcium in 5 g/100 g, and iron in 1 mg/g concentration.

Which form of jaggery is healthiest? ›

If we compare all these three types of jaggery variants, Palm Jaggery is known to be the healthiest as it has a low Glycemic Index (GI). It is also packed with several nutrients which can not only help with seasonal flu but improve immunity as well.

Does jaggery break collagen? ›

It can attach to proteins in the bloodstream, and damage collagen and elastin production, which maintain the skin's elasticity. However, do not consume jaggery in excess!

How much jaggery should we eat in a day? ›

Jaggery Nutrition

Wondering how much jaggery to eat every day? Around 10 grams of jaggery should be enough for daily consumption. It is, without a doubt, a healthier and nutritious form of sugar, but it is still sugar. So it is essential not to overconsume it.

Which sugar is best for diabetics? ›

You can use most sugar substitutes if you have diabetes, including:
  • Saccharin (Sweet'N Low)
  • Aspartame (NutraSweet)
  • Acesulfame potassium (Sunett)
  • Neotame (Newtame)
  • Advantame.
  • Sucralose (Splenda)
  • Stevia (Pure Via, Truvia)

Is Banana good for diabetes? ›

A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.

What happens if you eat too much jaggery? ›

Consuming high amount of jaggery for a long time can lead to increase in weight. If not consumed in moderation, it may lead to increase in blood sugar levels. Consuming jaggery for a long period can result in intestinal worm infestation and parasitic infections.

Is jaggery a prebiotic or probiotic? ›

Organic jaggery is among the finest sugar substitutes for diabetes patients. This unrefined jaggery acts as a probiotic bacteria, ensuring the correct digestive process regardless of its high glycemic index.

Is jaggery acidic or alkaline? ›

Jaggery. Jaggery is a good digestive and becomes alkaline in the digestive system, thus reducing stomach acidity.

What are the proven benefits of jaggery? ›

Benefits of jaggery
  • aid in digestion.
  • detox the liver and blood.
  • treat lung and bronchial infections.
  • relieve constipation.
  • increase energy levels.
  • relieve stress.
  • treat premenstrual syndrome.
  • have antioxidant and anticarcinogenic properties.
Jun 30, 2021

Which country is famous for jaggery? ›

Though India contributes the highest to the world jaggery production but Brazil is the major exporter of jaggery.

Is coconut sugar better than jaggery? ›

It is essentially the same as palm sugar and jaggery, which can be made from palm sap or sugar cane. Coconut sugar undergoes little processing so, as with other unrefined sugars, it retains some of the natural vitamins, minerals, fibre and antioxidants.

What is the shelf life of jaggery? ›

The jaggery can be stored for a longer time up to eight months at low temperature [96]. Jaggery can be stored without any physical changes for a period of 20 months at a temperature range of 7-9°C [97] .

Does jaggery increase belly fat? ›

It can aid in digestion. Better digestion facilitates efficient elimination. This can help in reducing belly fat. Jaggery is known to help in the removal of harmful toxins.

Can I put jaggery in coffee? ›

While many make this frothy beverage using sugar, it can also be done using jaggery to give it a healthy mix. Yes, Dalgona coffee without sugar is also possible and gives the same yummy taste.

What is the healthiest alternative to sugar? ›

5 Natural Sweeteners That Are Good for Your Health
  1. Stevia. Stevia is a very popular low calorie sweetener. ...
  2. Erythritol. Erythritol is another low calorie sweetener. ...
  3. Xylitol. Xylitol is a sugar alcohol with a sweetness similar to that of sugar. ...
  4. Yacon syrup. Yacon syrup is another unique sweetener. ...
  5. Monk fruit sweetener.

Does jaggery help you sleep? ›

Helps in Treating Insomnia

Jaggery works as an excellent anti-depressant. Jaggery with water before sleeping gives a boost to the happy hormones in the body. It is difficult to sleep when a person is reeling under stress. For centuries, jaggery has been a great home remedy for treating insomnia.

Is jaggery a probiotic? ›

Organic jaggery is among the finest sugar substitutes for diabetes patients. This unrefined jaggery acts as a probiotic bacteria, ensuring the correct digestive process regardless of its high glycemic index.

Is jaggery good for bones? ›

Calcium and phosphorus are the other 2 minerals jaggery is a fairly good source of. These 2 work hand-in-hand to build strong bones and teeth.

Is jaggery harmful like sugar? ›

Jaggery contains some vitamins and minerals, making it comparatively healthier than white sugar. However, it is still a type of sugar, and consuming too much of it can have a negative impact on a person's health.

How much jaggery is too much? ›

Around 9 grams of jaggery work exactly like what the sugar does to the body. So, avoid it! Excess consumption of jaggery might also lead to indigestion and constipation. The newly and freshly prepared jaggery increases the risk of constipation in the body.

Is sugar more harmful than jaggery? ›

Though both sugar and jaggery are obtained from sugarcane juice, it is a processing method that makes these both entirely different products, and yes, jaggery is widely considered a healthier option.

Which is better honey or jaggery? ›

Don't let anyone fool you into having more sugar than you need to, saying that jaggery or honey are lower-calorie alternatives. They are not. Basically, if limiting calorie intake is your goal, then (this will hurt), there is no difference between the three.

Which is better coconut sugar or jaggery? ›

It is essentially the same as palm sugar and jaggery, which can be made from palm sap or sugar cane. Coconut sugar undergoes little processing so, as with other unrefined sugars, it retains some of the natural vitamins, minerals, fibre and antioxidants.

Is jaggery harmful for arthritis? ›

CAN AGGRAVATE CERTAIN HEALTH PROBLEMS: Jaggery is not refined and has a major amount of sucrose. So, if you have any inflammatory conditions like rheumatoid arthritis, you must not consume or consume less of it. Studies have also found sucrose can interfere with the omega-3 fatty acids, thus increase your inflammation.

What happens when you replace sugar with jaggery? ›

Though jaggery is nutritionally better than sugar, it should also be consumed in small quantities because of its high calorie content, and must be avoided by diabetics, said the expert. According to Healthline.com, by replacing white sugar with jaggery, one gets a few extra nutrients which makes it healthier.

Which is better jaggery or brown sugar? ›

Jaggery is considered a better choice as compare to white/brown sugar because, it contains a small amount of B vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, and sodium.

Is jaggery or honey good for diabetes? ›

Jaggery and honey are seen as the safest sweeteners for diabetics mostly due to the fact they are consumed in natural form. Everything in natural form is considered healthy and jaggery, honey are no exceptions.


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