New Delhi: Switching from refined sugar to jaggery, also known as gur, can offer several health benefits but carries certain risks that need careful consideration. Clinical Nutritionist Rakshita Mehra from Cloudnine Group of Hospitals, Noida, explains that jaggery is often promoted as a healthier alternative to sugar due to its richer nutrient profile.
Unlike refined sugar, which provides empty calories, jaggery contains essential minerals such as iron, magnesium, potassium, and calcium. This nutrient content can help improve digestion by stimulating digestive enzymes, boost immunity through antioxidants, support heart health by regulating blood pressure, aid weight management by releasing energy slowly to prevent sugar spikes, and assist in detoxifying the body by flushing toxins.
However, Mehra cautions that jaggery is still high in calories and can raise blood sugar levels, making it a concern for people with diabetes despite its lower glycemic index compared to refined sugar.
Not all jaggery available commercially is pure; some products contain chemicals or additives, so choosing organic or naturally processed jaggery is advised to avoid contaminants. People sensitive or allergic to sugarcane may experience digestive discomfort, skin reactions, or respiratory issues after consuming jaggery.
It is recommended that people with diabetes with uncontrolled blood sugar, those with irritable bowel syndrome or sensitive digestion, individuals on strict calorie-restricted diets, and sugarcane-allergic persons limit or avoid jaggery.
In summary, while jaggery can be a more nutritious alternative to refined sugar, it should be consumed in moderation and as part of a balanced diet.
Consulting healthcare professionals before making the switch, especially for people with health conditions like diabetes, is essential. This nuanced understanding highlights the need to weigh both the benefits and risks of replacing sugar with jaggery.
