Jaggery is a sweetener made by boiling, concentrating and clarifying sugarcane juice or palm juice. It comes in a variety of forms, including solid, liquid, and powdered pastries.
Jaggery has long been used as a sweetener and natural health enhancer in many parts of the world, such as South Asia.
Jaggery has more antioxidants, vitamins and minerals than refined sugar products and is often considered a healthier alternative to white sugar. However, jaggery is an added sugar that can be harmful if consumed in excess.
Refined sugars are refined, removing nutrients such as vitamins and minerals. Sugar crystals obtained from sugar cane or sugar beet go through several stages of purification to obtain white sugar, which causes the loss of nutrients.
Detergents, preservatives and bleaching agents are added to the sugar crystals as the sugar is made, resulting in the loss of nutrients. For this reason, refined sugar products provide little nutritional value other than energy due to their carbohydrate content.
Jaggery is an unrefined sweetener, meaning it is not refined like white sugar. It retains the nutrients found in sugar cane and palm sap, such as calcium, phosphorus, magnesium, potassium, iron, zinc, copper and vitamins such as folic acid.
Normal serving sizes of jaggery do not provide significant amounts of nutrients. You will need to consume large amounts of jaggery to contribute to your daily nutrient requirements.
To consume 10% of your daily potassium needs, you would need to eat about a quarter cup of jaggery (a typical serving is one tablespoon). In contrast, one banana provides the same amount of potassium plus many other nutrients, such as fiber, that jaggery does not contain.
Like any other sweetener, jaggery should be consumed in small portions as a flavoring and should not be relied upon to provide nutrients.
Antioxidants protect cells from damage by neutralizing reactive compounds called free radicals. This helps prevent oxidative stress, which occurs when free radical levels become too high.
Oxidative stress can increase the risk of health conditions such as heart disease and certain cancers. A diet rich in antioxidants can help reduce and prevent oxidative stress to protect against disease.
Research shows that jaggery has more antioxidants — such as phenols and phenolic acids — than refined white sugar. The amount and types of protective plant compounds, such as antioxidants, in jaggery vary. This can depend on factors such as how the sweetener is processed and which varieties of sugar cane it is obtained from.
Although jaggery contains more antioxidants than refined white sugar, there is no evidence that jaggery can improve your body’s antioxidant defenses. It is best to increase your antioxidant intake with foods known to have high levels of antioxidants, such as fruits, vegetables, spices and green tea.
Jaggery is obtained from sugar cane, a perennial grass used to produce sugar, or the sap of palm trees, such as date palms or coconut palms. The sweetener is available in liquid, solid and granular form. Hard jaggery is the most popular form.
To make the pastry, sugar cane or palm juice is boiled, concentrated and strained to remove the sediment. Sugarcane is heated to 248-252 degrees Fahrenheit (120-122.2 degrees Celsius), depending on the type of jaggery product.
The final product consists of small sugar crystals, molasses residues and other substances found in sugarcane juice and palm juice, such as vitamins and minerals.
Jaggery varies in color from golden to dark brown and has a sweet, molasses-like taste.
Although soot is more nutritious than refined sugar, normal serving sizes do not provide high levels of vitamins and minerals.
A 1 tablespoon (15 gram) serving of jaggery contains:
- Calories: 60
- fat: 0 grams (g)
- proteins: 0 g
- carbohydrates: 14 years
- fibers: 0 g
- Calcium: 20 milligrams (mg) or 2% of the daily value (DV)
- iron: 0.36 mg, or 2% DV
As an unrefined sugar product, jaggery contains higher levels of nutrients, including vitamins and minerals, than refined sugar.
To get significant nutrition, you would need to consume large amounts of jaggery, which may not be good for overall health. Six tablespoons of jaggery meets only 10% of your daily calcium needs.
Jaggery is made entirely of carbohydrates. Consuming large amounts of any sweetener, including natural and refined sugars, is not recommended due to adverse effects on blood sugar, heart health, body weight, and more.
Other foods, such as fruits, vegetables, and protein sources such as eggs, beans, and Greek yogurt, are better sources of nutrients than sweeteners such as jaggery.
Sugar is added to jaggery. Added sugars are sweeteners added to foods and beverages to improve taste. The average person in the United States consumes about 270 calories (about 17 teaspoons) of added sugar per day—more than the recommended intake.
The American Heart Association (AHA) recommends limiting added sugars to no more than 6% of calories per day, which equates to 6 teaspoons for women and 9 teaspoons for men.
Diets high in sugar have been linked to health problems such as weight gain, fatty liver disease, high blood sugar and heart disease.
People with conditions related to blood sugar, such as prediabetes and diabetes, must carefully monitor their sugar intake. Eating too much sugar from any source can significantly affect blood sugar levels and increase the risk of diabetic complications, such as neuropathy and kidney problems.
As with any sweetener, jaggery should be enjoyed in small amounts and as a minimal part of your caloric intake. Try to reduce your intake of added sugar by limiting your consumption of foods and drinks that contain sweeteners such as agave, refined sugar and jaggery.
Jaggery contains higher levels of vitamins, minerals (eg calcium, potassium, iron) and antioxidants than refined white sugar.
However, because jaggery is usually consumed in small amounts, it is not a significant source of nutrients or beneficial plant compounds such as antioxidants.
While jaggery is more nutritious than refined white sugar, any sweetener – refined or not – should be limited. A diet rich in added sugar can harm health and increase the risk of disease. Instead, prioritize foods known to promote and protect health, such as fruits, beans, vegetables, nuts and fish.
Jaggery can be used in the same way as regular sugar. Here are some ways to consume jaggery:
- Use jaggery to sweeten tea and coffee
- Sprinkle on the oatmeal and porridge
- Use jaggery as a substitute for refined sugar in baked goods such as cookies and cakes
- Add jaggery to sauces and dressings
Jaggery is a versatile and delicious ingredient to keep handy in the kitchen. To reduce your intake of added sugar, use jaggery in small amounts and enjoy in moderation.
Jaggery is an unrefined sweetener made from sugarcane or palm juice. Because jaggery does not go through the same refining processes as refined sugar, it retains more of its natural nutrients.
While jaggery contains antioxidants, vitamins and minerals like calcium and iron, the amount of nutrients in a typical serving is minimal.
Jaggery, like any sweetener, should be consumed in small amounts to keep your added sugar consumption low.