Sugar vs Jaggery: Which One Is Healthier?

Sugar is a processed sweetener, while jaggery is a natural sweetener. Moderate consumption of sugar is effective in regulating our blood sugar levels. However, excessive amounts can lead to chronic diseases. Most of us are following a sedentary lifestyle, which is moving us towards a nest of diseases such as Type-2 diabetes, obesity, heart disease, and neurological problems (if not cured on time). 

Amidst this sedentary lifestyle, some people consider jaggery a healthier option. Sugar and jaggery are both sweeteners. These sweeteners act as a vital source of energy for your day-to-day activities. Are they completely the same? Sugar vs jaggery: which one is healthier? Let’s move ahead and understand. 

What’s The Difference Between Sugar vs Jaggery?

Sugar and jaggery both originate from sugarcane. Doctors say that ‘both sugar and jaggery originate from sugarcane, contain similar calories, and have the same effects on the body’. Then why is the world moving towards jaggery, honey, or brown sugar as an alternative to white sugar? 

Origin

Jaggery originates by evaporating water from sugarcane or palm sap. Later, people solidify jaggery, sell it, and consume it. 

Sugar or white sugar originates from sugarcane extracts or sugar beets. Later, it undergoes several processing processes to turn into white sugar. 

Color 

Jaggery is a natural sweetener formed directly from sugarcane, keeping its colour yellow or brown. 

Sugar also comes from sugarcane, but it undergoes several processing processes, which turn it into white sugar. 

Texture 

Jaggery has a thick texture formed in solid blocks. Sometimes, it has a creamy texture as well. 

Sugar has a powdery texture and easily dissolves in liquids, especially hot liquids. 

Taste & Flavor 

Jaggery has a traditional touch. It has a rustic flavour and texture that goes well with traditional sweets. 

White sugar consists of glucose and carbs. This sweetener has no specific taste other than being sweet. 

Processing 

Jaggery doesn’t undergo any processing. The process involves boiling until it thickens. Later, it is poured into moulds to adapt shapes. 

Sugar undergoes processing with charcoal to form a clear syrup. Later, the syrup is condensed until it forms a crystal texture.

Composition 

Jaggery is made up of iron, salt, fibre, and sucrose. 

Sugar is made up of sucrose. Sucrose is 50% glucose and 50% fructose. The processing removes every nutrient from it. 

Glycemic Index (GI)

Jaggery has a low GI, resulting in a slow rise in blood sugar levels. However, it has less composition. Therefore, individuals with diabetes should steer clear of jaggery. 

Sugar has a high GI, resulting in high blood sugar levels. It can lead to severe diseases such as type-2 diabetes and obesity. 

Fact: Jaggery contains more nutrients than sugar. However, because of its high-calorie content, it should be consumed in moderate proportions. People with diabetes should avoid both jaggery and sugar. 

Also, read https://redcliffelabs.com/myhealth/diabetes/blood-sugar-tests-list-of-blood-tests-that-help-identify-diabetes-normal-values-and-more/ 

Nutritional Composition of Sugar Vs Jaggery 

Sugar and jaggery both originate from sugarcane. Why do the calories in sugar vs. jaggery differ if they both come from the same source? Here is the nutritional comparison of sugar and jaggery. 

mg- micrograms & g- grams

Nutrition	Jaggery (per 100 grams)	Sugar (per 100 grams)
Calories	383	387
Sodium	19-30g	1 mg
Sugar	10-15g	100g
Carbohydrates	97g	100g
Protein	0.4g	0g
Fat	0.1g	0g
Fibre	0.6g	0g
Iron	11g	0.1g
Calcium	85g	1 mg
Phosphorus	20g	2 mg
Potassium	20-90g	2 mg

Also, read https://redcliffelabs.com/myhealth/food-creative/which-is-healthier-brown-sugar-vs-white-sugar/ 

Health Benefits of Sugar 

Sugar is essential for controlling your sugar levels. Deficiency can lower blood sugar levels, while high intake can lead to chronic diseases such as obesity, type-2 diabetes, and heart diseases. It is crucial to have moderate amounts of sugar. Here are certain health benefits of sugar: 

• Sugar can uplift mood. Blood sugar levels control our mood swings. It gives an instant dopamine rush, which fluctuates your mood. Remember to have moderate consumption, as excessive intake can negatively impact mood. 
• Sugar provides instant energy: Sugar contains glucose, which fuels your system. It boosts your metabolism and provides instant energy to perform bodily functions. 
• Sugar from foods can enhance cognitive functioning. It contains anti-inflammatory properties, which are vital for the body. 
• Sugar keeps you full and can store energy for a long time. Glucose in sugar provides metabolism with the energy to function for a long time.

Myths Around Sugar 

• People assume that sugar is addictive. 
• Cutting on sugar is necessary for weight loss. 
• All sugars can put your health at risk. 

Health Benefits of Jaggery 

Jaggery is better than sugar for weight loss,’ I must have heard before. But is jaggery good for weight loss? What’s the reason Indians are switching towards jaggery? Several health benefits associated with jaggery include: 

• Jaggery contains potassium and sodium that control blood pressure and maintain the body’s acid. 
• Jaggery contains antioxidants and minerals that help flush out toxic chemicals from the blood. 
• Jaggery helps to preserve electrolytes that aid in weight loss.
• Jaggery provides energy to the body through its high iron, potassium, calcium, phosphorus, and magnesium content. This prevents weakness, dizziness, and fatigue. 

Also, read https://redcliffelabs.com/myhealth/diabetes/understanding-glycemic-index-and-its-impact-on-blood-sugar-levels/ 

Is jaggery better than Sugar For Diabetic People?

Jaggery is a natural sweetener that replaces sugar. Sugar is pure sucrose, while jaggery contains sucrose, vitamins, and minerals. Along with sweetness, it provides nutrition. Jaggery is suitable for diabetics, but not all natural sweeteners are suitable. 

Organic jaggery is free of chemicals and additives. However, excess consumption of jaggery may have side effects. The glycaemic index of jaggery is 84.4. One should maintain jaggery’s intake. If you wish to have a jaggery, take only 1-2 tablespoons daily. This is the maximum a diabetic person can go. Also, avoid high-sugar food (even if it has jaggery), as it can spike blood glucose levels. 

Jaggery in moderate form is suitable for diabetic people as it can fulfil sugar cravings. Organic or natural jaggery is better for normal people than for those who have diabetes. 

Key Takeaways 

Sugar and jaggery are both sweeteners. A moderate amount of both regulates health, while excessive amounts can lead to chronic diseases. Diabetic people must avoid sugar; they can have jaggery in a moderate amount (1-2 tablespoons max in a day). Want to know what’s on your sugar level? Redcliffe Labs offers a Diabetes Profile test. They offer an at-home sample collection service and on-time test results. The test can diagnose diabetes and monitor the efficiency of diabetes treatment. All this at an affordable price.