✪ Key Takeaway: Jaggery raises blood sugar almost as much as white sugar, making it unsuitable for regular consumption in diabetes.
Introduction
You have probably heard that jaggery is a healthier alternative to white sugar.
Many people with diabetes switch to jaggery thinking it will help control their blood sugar levels better.
Hi, I am Abdur, your nutrition coach and today I am going to explain whether jaggery is really that bad for diabetes and what the science actually says about this popular sweetener.
What Exactly Is Jaggery And How Does It Differ From Sugar?
Jaggery is an unrefined sweetener made from sugarcane juice or palm sap.
The juice is boiled until it solidifies into blocks or powder without removing the molasses.
White sugar goes through multiple refining processes that remove all the molasses and minerals.
This refining process makes sugar pure sucrose with zero nutritional value beyond calories.
Jaggery retains small amounts of iron, magnesium, potassium and other minerals because it is less processed.
However, these minerals exist in such tiny amounts that you would need to eat unhealthy quantities to get any real benefit.
Both jaggery and white sugar contain approximately 380 to 400 calories per 100 grams with similar carbohydrate content.
✪ Fact: One tablespoon of jaggery contains about 15 grams of carbohydrates, nearly identical to white sugar.
Does Jaggery Have A Lower Glycemic Index Than White Sugar?
The glycemic index measures how quickly a food raises your blood sugar levels after eating.
White sugar has a glycemic index of around 65, which is considered moderate to high.
Jaggery has a glycemic index ranging from 84 to 85, which is actually higher than white sugar.
This means jaggery can spike your blood sugar even faster than regular table sugar.
Research published in medical journals shows that both sweeteners cause similar blood glucose responses in people with type 2 diabetes.
The small amount of fiber in jaggery does not slow down sugar absorption enough to make a meaningful difference.
Your body breaks down jaggery into glucose just as quickly as it does with white sugar.
✪ Note: A higher glycemic index means faster blood sugar spikes, which is exactly what people with diabetes need to avoid.
Can The Minerals In Jaggery Benefit People With Diabetes?
Jaggery contains trace amounts of minerals like iron, calcium, magnesium and potassium.
These minerals are present in such small quantities that eating jaggery for them makes no nutritional sense.
To get a meaningful amount of iron from jaggery, you would need to consume several tablespoons daily.
That amount would deliver an enormous sugar load that would wreak havoc on your blood sugar control.
You can get these same minerals from vegetables, nuts, seeds and whole grains without any sugar impact.
The mineral content in jaggery does not offset the negative effects of its high sugar content on diabetes management.
Marketing jaggery as a health food because of its minerals is misleading and potentially dangerous for people with diabetes.
✪ Pro Tip: Get your minerals from nutrient-dense whole foods instead of trying to justify eating sugar in any form.
What Happens To Your Blood Sugar When You Eat Jaggery?
When you eat jaggery, your digestive system breaks it down into simple sugars within minutes.
These sugars enter your bloodstream rapidly, causing your blood glucose levels to rise quickly.
Your pancreas responds by releasing insulin to help move this glucose into your cells.
In people with diabetes, this process does not work properly because of insulin resistance or insufficient insulin production.
The result is a prolonged period of elevated blood sugar that damages blood vessels and organs over time.
Studies comparing jaggery to white sugar in diabetic patients found no significant difference in blood glucose responses.
Both sweeteners caused similar spikes and required similar amounts of insulin to manage.
✪ Fact: Your body cannot tell the difference between sugar from jaggery and sugar from white sugar once it enters your bloodstream.
Should You Ever Include Jaggery In A Diabetic Diet?
The short answer is that jaggery should be treated exactly like white sugar in diabetes management.
If your diabetes is well-controlled and your doctor approves occasional treats, a tiny amount might be acceptable.
However, thinking of jaggery as a healthy alternative that you can eat freely is a dangerous mistake.
Many people with diabetes consume excessive jaggery believing it will not affect their blood sugar levels.
This misconception leads to poor blood sugar control and increased risk of diabetes complications.
If you want something sweet, focus on whole fruits that come with fiber, vitamins and beneficial plant compounds.
Better yet, train your taste buds to enjoy foods with less sweetness overall for long-term health benefits.
✪ Pro Tip: If you must use a sweetener occasionally, measure it carefully and account for it in your daily carbohydrate budget.
The Bottom Line
Jaggery is not a suitable sweetener for people with diabetes despite its reputation as a natural and healthy alternative to white sugar.
Sugar is sugar regardless of how natural or unprocessed it claims to be, and your body responds to jaggery almost identically to how it responds to white sugar.
I would love to hear your thoughts on this topic, so please share any questions or experiences you have with jaggery and diabetes management in the comment section below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in writing this article:
- Omics International: Blood Glucose Responses to Cane Sugar Versus Coconut Jaggery in Type 2 Diabetes Patients
- PubMed Central: Glycemic Index of Some Commercially Available Rice and Rice Products in Great Britain
- Magna Scientia Publishing: Health Halo Jaggery Benefits Beyond Sugar High Glycemic Index Risk
- Medical News Today: Jaggery: Benefits, Nutrition, and Risks
