Jaggery: Nutritional Value, Health Benefits And Side Effects

Popularly known as gur, jaggery is a common sweetener consumed by people across Southeast Asia and Africa. With a decent amount of molasses present in it, jaggery is not a heavily refined form of sugar. It is usually processed from concentrated sugarcane juice. 

You can also prepare it from the sap of coconut or date palm (nolen gur). There have been claims of a number of jaggery benefits, posing it as a healthier alternative to sugar. Be it in the form of jaggery powder or jaggery water, the benefits you get are the same.

Read on to learn about major jaggery benefits, side effects, and other key facts about this delicious delight.

Nutritional Value Of Jaggery

Remember, jaggery doesn’t contain any fat, so there is hardly any concern about adding it to your diet. However, as it is loaded with sugar, it is better for diabetes patients to avoid jaggery. 

Also, make sure to consume jaggery in moderation and make it only a small part of your meals.

Jaggery is loaded with diverse nutrients such as carbs, protein, vitamins and minerals. With 100 g of jaggery, you may get the following:

• Manganese: 0.2-0.5 mg
• Zinc: 0.2-0.4 mg
• Phosphorous: 20-90 mg
• Potassium: 1050 mg
• Chloride: 5.3 mg
• Magnesium: 70-90 mg
• Iron: 10-13 mg
• Copper: 0.1-0.9 mg
• Vitamin B2: 0.06 mg
• Vitamin E: 111.30 mg
• Vitamin A: 3.8 mg
• Vitamin C: 7.00 mg
• Fat: 0.1 g
• Protein: 280 mg
• Glucose and fructose: 10-15 g
• Sucrose: 65-85 g
• Calories: 383 [1]

Jaggery Health Benefits

Eat jaggery for weight loss

Contributing to your weight loss goal is one of the major jaggery benefits. So in case you are looking forward to shedding some kilos, consider including it in your diet. 

Wondering how jaggery is good for weight loss? As jaggery is loaded with long and complex sucrose chains, it takes time for your body to digest it. So a moderate intake of jaggery keeps you full for a long time, eventually reducing your appetite and taking you a step towards your weight loss goal.

Apart from this, jaggery, an excellent potassium source, can help build muscles, boost metabolism, and balance electrolytes. In addition, the mineral also plays a crucial role in reducing water retention in your body. Thus, the presence of potassium also becomes a part of jaggery benefits for weight loss.

Keep respiratory problems in check by consuming jaggery

Jaggery intake can be an excellent remedy if you have respiratory conditions such as asthma and COPD, accompanied by frequent colds and coughs. In addition, studies show that jaggery can absorb dust and other unwanted particles that can trigger respiratory conditions [2]. Thus, helping you breathe freely becomes one of the crucial jaggery benefits.

Ease your menstrual pain with jaggery

Intake of jaggery benefits women’s reproductive health by reducing pain during menstruation and regulating pre-menstrual symptoms (PMS) such as irresistible appetite, mood swings, and more [3]. The consumption of jaggery boosts the secretion of endorphins, a group of pleasure hormones that play a key role in managing stress and the symptoms of PMS.

Get an extended boost in energy by taking jaggery

While sugar offers a quick boost in energy, it is usually temporary. On the other hand, intake of unrefined jaggery benefits your overall health with a slow but steady release of energy. As a result, fatigue gets delayed, and you can stay active for a long time.

Consume jaggery to manage high or low blood pressure

Both sodium and potassium are present in jaggery, and these two minerals play a crucial role in managing your body’s acid levels and blood pressure. The consumption of jaggery dilates your blood vessels, ensuring normal blood flow and steady blood pressure. If you suffer from hypertension or hypotension, this is one of the jaggery benefits for you to add to your diet.

Have jaggery regularly to cleanse your body

Jaggery has natural purifying properties so you can add it to your diet as a cleansing agent. This is one of the major jaggery powder benefits, as jaggery removes unwanted particles from your liver, food pipe, stomach, lungs, and respiratory tracts. Apart from this, the sodium and potassium in jaggery help keep the blood pure by regulating acidic reactions.

Keep symptoms of anaemia at bay with jaggery

A 2017 community-based study among pregnant women of Kolar district, Karnataka, India, found 63% of the respondents to be anaemic [4]. The same study also refers to another study across India which found 70% of pregnant women in India are anaemic. Therefore, it is important to maintain adequate levels of RBC in your body, along with iron and folate, to prevent the occurrence of anaemia.

Anaemia prevention is considered one of the most effective jaggery benefits as it is loaded with iron and folate. That’s why doctors often tell adolescents and pregnant women to consume jaggery.

Add jaggery to your meals to reduce the risk of constipation

Stimulation of bowel movements is one of the major jaggery health benefits due to the presence of natural laxatives such as iron and ghee fats. So you can consume this nutritious sweetener after a heavy meal to eliminate the risk of constipation.

Consume jaggery to boost skin health

There are also key jaggery benefits for skin. On the one hand, the consumption of jaggery detoxifies the blood and boosts its haemoglobin count. As a result, it reduces the formation of acne or pimples and thus health fie the skin. On the other hand, the glycolic acid present in jaggery helps reduce skin aberrations.

Heal your joint pain by having jaggery

An excellent source of calcium and phosphorous, jaggery can be helpful in conditions such as arthritis by reducing the pain to a large extent.   

Side Effects Of Having Jaggery

Despite the multiple jaggery benefits, there are the following side effects of jaggery you cannot avoid:

Allergies

If you are sensitive to sugar, consumption of jaggery may lead to allergy symptoms. In such cases, it is wise to have a moderate amount of jaggery.

Constipation

Despite the jaggery benefits for constipation, excessive consumption may hamper your digestion, eventually affecting your bowel movement.

High blood sugar

Despite all the jaggery benefits, it is loaded with sugar which individuals with diabetes should avoid.

Conclusion

With all this information regarding jaggery benefits and side effects, consuming it without crossing the limit becomes easier. If you are experiencing any side effects despite a moderate intake, you can get a doctor's consultation on Bajaj Finserv Health. 

Book an online or offline consultation with a general physician and get personalized recommendations. Priorities effective digestion and nutrition while adding foods like jaggeries to your meals, and enjoy health and taste together!

FAQs

What are the disadvantages of consuming jaggery?

Consumption of jaggery in high amounts may lead to allergies, constipation, weight gain, and parasite infections.

Does jaggery increase weight?

Though a moderate intake of jaggery actually helps you lose weight, a high intake may do the opposite. This is because a large amount of jaggery has high sugar and calories, which adds to the body weight.