Although both Sugar and Jaggery come from sugarcane, Jaggery offers a few health benefits that it make a healthier alternative.

◊ By Gautham PB

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It has been more than 2 years since I consumed refined white sugar or brown sugar directly.

In fact, we as a family, including my kids aged 11 and 7, have stopped using sugar in our everyday life. We have adopted the healthier alternative—Jaggery.

I have a sweet tooth, and love my coffee strong and sweet. Previously, I would heap 3 spoons full of sugar into my coffee.

My 7-year-old daughter is no different—she would eat sugar right from the container! 

Now, we don’t even stock sugar at home and have entirely adopted Organic Jaggery as a replacement.

How did it benefit me personally?

I have personally gained from this small change, and would definitely recommend others to try the same. I dropped about 13 kg by giving up sugar (coupled with regular Yoga) over a period of 4 months.

I did not do any other dieting. 
I feel much more energetic during the day, and can put in a solid 13-14 hours of work, which is required as part of running a startup. My Immunity in general has also increased.

Is Jaggery a healthier alternative?

Jaggery is most definitely a wonderful, scrumptious and healthy alternative to sugar, and has been used in India for centuries due to its amazing attributes and taste.

Both Sugar and Jaggery contain 60 calories per tbsp. But jaggery, being unrefined, is absorbed more slowly. Therefore, it doesn’t increase blood sugar levels as quickly as sugar.

Sugar is EMPTY calories, whereas Jaggery is packed with minerals and nutrients. Hence, the latter is definitely a healthier alternative.

But if you have diabetes, please avoid Jaggery just like you avoid sugar.

Jaggery is not addictive. Sugar on the other hand can get addictive.

Jaggery is also packed with essential nutrients that work on the body by flushing out harmful toxins and making you burn more calories.

It has mineral content approximately 50 times greater than refined sugar and 5 times more than brown sugar.

A teaspoon of Jaggery has 3-5 mg of calcium, 3-5 mg phosphorous, 6 mg magnesium, and 45 mg of potassium.

Jaggery acts as a detoxifying agent, as it helps cleanse the liver by flushing out toxins from the body.

Refined sugar on the other hand, is bad for the liver. It is half glucose and half fructose. The liver breaks down fructose. When too much fructose enters the liver, it gets converted to fat, which can build up over time and ultimately lead to disease.

The potassium in jaggery helps cut down water retention. Jaggery is full of antioxidants and minerals like zinc and selenium, which help prevent free-radicals (responsible for early ageing).

Sugar can cause premature ageing. 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!

Keep in mind that while Jaggery has a better nutrition profile than sugar, and is definitely much healthier, it is still made from sugarcane (same as sugar) and is high in calories. Therefore, it is best consumed in moderation. 

How did my family make the shift to jaggery?

It took us a while to get accustomed to not having sugar in our diets.

But it is certainly doable. And well worth the little effort.

Initially, consume half portion sugar and half portion jaggery. Gradually, increase the ratio of Jaggery to sugar, and once you get used to the taste, make the complete shift.

One trick is to stop stocking sugar at home. Removing temptation enables easier adoption of the healthier alternative.

I also feel that since it is an acquired taste, it is important to train your kids young.

The author is Co-Founder of Healthy Buddha, an online organic store operating in Bengaluru.