Why Avoid Both Sugar and Jaggery?

Many people say, "I avoid sugar but I eat jaggery!" But is this really healthy?

Let's understand in 10 points:

1. Jaggery is a 'Natural Sugar' but not 'Low Glycemic'. It also raises blood sugar rapidly; only its color is natural. 2. Sugar is 99% sucrose, a direct glucose-fructose mix. Jaggery contains 85–90% sugar, with some trace minerals. 3. Diabetic people eating jaggery directly affect their HbA1c levels. Sometimes, the misconception that it is natural leads to overconsumption. 4. Names like 'Raw sugar', 'Brown sugar', 'Organic jaggery' can be misleading. Their properties and blood sugar impact are almost the same. 5. Calories and Glycemic Load of both are nearly identical. Hence, the claim that jaggery is a healthy alternative to sugar is half-truth. 6. Which is better? Both are fine only in occasional, limited use. Regular consumption is harmful. 7. Though jaggery is said to have Iron, the amount is insufficient and inconsistent. Better sources are spinach, beetroot, and lentils. 8. Using jaggery for cold and cough is acceptable but only in limited amounts and for a short time. Using jaggery daily in tea is bad for the heart. 9. Both children and adults develop a 'sweet habit' whether from sugar or jaggery. This habit causes further harm. 10. Want sweetness? Eat fruits, use cinnamon, or enjoy natural flavors but avoid sugar/jaggery in daily tea or desserts.

Though jaggery is 'a little better', it is still sugar. People with Diabetes, pre-diabetes, weight loss goals, fatty liver, or PCOS should avoid both.

Enjoy sweetness wisely.

"Eating sweets is not a crime, but daily habits cause disease!"

Please share this post with those who think jaggery is healthier!

Dr Ravindra L. Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts