Jaggery also known as ‘gur’ is an age-old unrefined natural sweetener used in every Indian
household. It is loved for its taste and nutrient content. This natural sweetener is packed with
various health benefits and is an excellent alternative to sugar. Jaggery can be a great food to
brave the winter chills.

weight gain

Production of Jaggery 
Jaggery is considered a superfood. It is made from juices extracted from sugarcane and palm
trees. The extracted juice is filtered and boiled in a pan. While the juice boils, the brown
foam formed is removed until the boiling content turns golden yellow. The liquid then
becomes thick and is poured into the iron or aluminum container.
Nutrient content in jaggery
Nutrient content in palm jaggery
 Ascorbic acid – 11.00 mg
 Nicotinic acid – 5.24 mg
 Thiamine – 21.00 mg
 Riboflavin – 432.00 mg
Nutrient content in 100 grams of jaggery
 Calcium – 40-100 mg
 Sodium – 36 mg
 Iron – 11 mg
 Carbohydrate – 92.86 gram
 Energy – 375 kcal
 Magnesium – 70 -90 mg
 Phosphorus – 20-90 mg
 Manganese – 0.2 -0.5 mg
 Vitamin A – 2.8 mg
 Vitamin C – 7.0 mg
 Vitamin E – 111.30 mg
Health benefits of jaggery
The goodness in jaggery offers enormous health benefits. It is not just a favorable traditional
food in winter but also benefits the body when consumed in the right amount. Eating more
than the required amount can adversely affect the body.
Let us take a look at the health benefits of jaggery –
Improves hemoglobin
When the hemoglobin decreases the different parts of the body are not able to meet the
required amount of oxygen. An insufficient oxygen supply can make you feel always tired

and stressed. As per studies, jaggery is rich in iron and can improve the level of hemoglobin
and prevent anemia (a condition of low hemoglobin).
Helps in weight loss
As discussed earlier, jaggery is an excellent sugar substitute. The nutrient content in jaggery
improves metabolism and hence supports weight loss. It is rich in minerals such as
magnesium, potassium, iron, etc. All the nutrient content found in jaggery makes it a great
sweet for weight loss and also a healthy food to provide nourishment to the body.
Healthy for lungs
People working in chemical factories or people who are exposed to harmful pollutants are
often recommended to consume jaggery. We all are surrounded by growing air pollution and
harmful dust particles that can harm the lungs. Consuming jaggery can effectively prevent the
lungs from harmful pollutants and prevent lungs related issues.
Benefits brain
The manganese content in jaggery supports nerve health. It helps regulate the message
transmitted from the brain to body parts. According to research and studies, jaggery makes
the nervous system strong and also protects the nerves. It helps improve cognitive abilities
and memory.
Benefits gut health
Jaggery is known to improve digestion. As per Ayurveda jaggery has the property of hotness.
This supports digestion but eating too much of it can upset your stomach. The laxative
property of jaggery prevents constipation by activating digestive enzymes.
Boosts Immunity
Jaggery is rich in antioxidants and minerals. This supports the body in fighting against
infections.
Decreases pain during periods
Eating jaggery can ease your monthly cramps. It is an effective and natural way to deal with
your menstrual pain and other pre-menstrual symptoms such as mood swings.
Increases energy level
Unlike sugar, jaggery contains complex carbs. This causes a slow release of sugar in the
bloodstream and helps prevent weakness in the body.
Detoxifying effect
Jaggery helps eliminate toxins from the body. It purifies the blood and improves the function
of the liver and kidneys. Eating it moderately or as recommended by your dietician can wash
out the harmful toxins from the body.

May prevent cancer and other health problems
The anti-oxidant property in jaggery can prevent health issues such as cancer, heart-related
problems, and arthritis. The magnesium and selenium content improve immunity and the
presence of phenolic acid protects the body against oxidative damage.
Is eating too much jaggery harmful?
Yes, eating more than the recommended amount of jaggery can adversely affect health. It can
negatively impact the health in following ways –
 Can increase the blood sugar level
 Increase in weight gain or lead to obesity
 May cause infection
 May cause fatty liver
 Intestinal discomfort due to lower processing method
 Allergies

Conclusion 
Jaggery is a natural sweetener with a lot of minerals and nutrients. It is a great choice for a
sweetener that can promote health. But eating too much of it can cause health problems.
People who are diabetic should avoid eating jaggery and those with any health problems must
consult a healthcare provider before consuming jaggery. If your blood sugar level is normal,
it is better to consider jaggery over white sugar.