HERE’S WHAT HAPPENS TO THE BODY IF YOU REPLACE SUGAR WITH GUR OR JAGGERY IN YOUR DIET

Switching from refined sugar to jaggery (gur) can improve digestion, boost immunity, and help with weight management. However, it’s not without risks. Clinical Nutritionist Rakshita Mehra explains the health benefits and drawbacks of making the switch. (Source: Freepik)

For many, refined sugar is an inseparable part of daily life—hidden in everything from morning tea to desserts. But did you know that replacing sugar with jaggery (gur) could impact your health in surprising ways?

Clinical Nutritionist Rakshita Mehra from Cloudnine Group of Hospitals, Noida, says that while jaggery is often promoted as a healthier alternative, it’s essential to understand both its benefits and risks before making the switch.

Why jaggery is better than sugar

Jaggery isn’t just a sweetener—it’s a nutrient powerhouse. Unlike refined sugar, which offers empty calories, jaggery contains iron, magnesium, potassium, and calcium. This makes it a better choice for those looking to satisfy their sweet tooth while getting essential minerals.

But that’s not all. According to Mehra, switching to jaggery can:

✔️ Improve digestion by stimulating digestive enzymes

✔️ Help detoxify the body by flushing out toxins

✔️ Boost immunity with antioxidants and minerals

✔️ Support heart health by regulating blood pressure

✔️ Aid weight loss by releasing energy slowly and preventing sugar spikes

Unlike refined sugar, which offers nothing but empty calories, jaggery contains iron, magnesium, potassium, and calcium. (file)

But wait—is jaggery always a healthier choice?

Before you go all in on jaggery, there are some caveats. Mehra said that while it has more nutrients than sugar, it is still high in calories.

❗ Diabetics, beware! While jaggery has a lower glycemic index (GI) than refined sugar, it can still cause blood sugar spikes. If you have diabetes, consult your doctor before adding jaggery to your diet.

❗ Not all jaggery is pure. Many commercially processed versions contain chemicals or additives. Mehra advises opting for organic or naturally processed jaggery to avoid potential contaminants.

❗ Some people may have allergies. If you’re sensitive to sugarcane, consuming jaggery might cause digestive discomfort, skin reactions, or respiratory issues.

Should you avoid jaggery altogether?

If you belong to any of the following groups, it’s best to limit or avoid jaggery:

🚫 Diabetics with uncontrolled blood sugar

🚫 People with irritable bowel syndrome (IBS) or a sensitive gut

🚫 Those on a strict calorie-restricted diet

🚫 Individuals allergic to sugarcane

If you're looking for a more nutritious alternative to sugar, jaggery can be a good choice—but only in moderation. As Mehra puts it, “Replacing sugar with jaggery can be beneficial, but it’s still a form of sugar. It’s important to balance your intake and choose unprocessed varieties.”

Would you consider replacing sugar with jaggery? Let us know in the comments!

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

For the latest news from across India, Political updates, Explainers, Sports News, Opinion, Entertainment Updates and more Top News, visit Indian Express. Subscribe to our award-winning Newsletter Download our App here Android & iOS

2025-05-20T10:01:37Z