Is Jaggery Good for Diabetes? (Expert Answer)

Short Answer: Jaggery is bad for diabetes. Because it has high amounts of simple sugars and they can raise blood sugar levels quickly and cause complications.

Diabetes is a condition that affects your blood sugar levels and how your body uses glucose for energy.

It can cause serious damage to the nerves, blood vessels and organs if not treated or prevented.

In diabetes, your body either doesn’t make enough insulin or can’t effectively use the insulin it makes.

Insulin is a hormone that helps glucose move from the blood into the cells.

This can lead to various health problems, such as heart disease, kidney failure, blindness and amputation.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood sugar levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits and vegetables and avoid refined carbohydrates like white bread, pasta and sweets.

Now, jaggery is a type of unrefined sugar made from sugarcane or palm sap.

It is a common sweetener in many Asian and African cuisines.

People usually use it to sweeten tea, coffee, desserts and savory dishes.

Jaggery is not good for diabetes because it contains high amounts of sucrose, glucose and fructose.

These are simple sugars that can raise your blood sugar levels quickly and cause spikes and crashes.

Jaggery is not good for any type of diabetes, whether it is type 1, type 2 or gestational.

One tablespoon of jaggery can give you about 16 grams of carbohydrates, which is about 5% of your daily needs.

It also provides some minerals like iron, calcium and potassium, but these are not enough to outweigh the negative effects of sugar.

Sucrose, glucose and fructose can negatively affect diabetes by increasing insulin resistance, inflammation and oxidative stress.

These can worsen the complications of diabetes and increase the risk of other chronic diseases.

Furthermore, jaggery is a type of added sugar and added sugars are bad for diabetes.

Because, they provide empty calories and no nutritional benefits.

They can also contribute to weight gain, which can make diabetes harder to control.

That’s why I suggest you limit your jaggery intake to avoid possible complications.

Stick to no more than 25 grams of added sugars per day for women and 37 grams for men to minimize the risk of high blood sugar, dental decay and fatty liver.

Also, you shouldn’t eat jaggery if you have low blood sugar (hypoglycemia) to prevent further drops.

Because, jaggery can cause a rapid rise and fall in blood sugar levels, which can be dangerous for people with hypoglycemia.

You can buy fresh jaggery in your local market or can order it from online.

Always choose organic and pure jaggery that has no additives or preservatives.

Because, some jaggery products may contain chemicals, impurities or adulterants that can harm your health.

You can store them in an airtight container in a cool and dry place for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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