Sugar or jaggery? Diet expert on what to eat to lose weight naturally

How to lose weight naturally: When it comes to the health benefits of jaggery and sugar, the former is considered healthier as it contains micronutrients and causes less sugar spikes (Images: Canva)

For those trying to lose weight, the one thing that becomes a major challenge is sweet cravings, and then begins the billion-dollar question: sugar or jaggery? Both are naturally occurring calorie sources, but they have very different effects on weight, metabolism and health. Knowing the difference matters.

Dieting isn’t simply a matter of consuming fewer calories — it should also involve eating the right kinds of foods that support your metabolism, hormone balance and general well-being. The most confusing decision for people trying to lose weight is whether they should have sugar or jaggery.

Causes of blood sugar spike

Both taste sweet and contribute nearly the same number of calories, so most believe they can be used interchangeably. However, they are very different in terms of nutrition and how they affect the body. Sugar goes directly into the bloodstream and causes blood sugar levels to spike sharply, promoting fat storage and cravings. Jaggery, on the other hand, is not as processed and contains minerals such as iron, magnesium and potassium for a slower release of energy.

But both can still contribute to weight if they're eaten too much of, and the real matter at hand is becoming aware of how one supports a better food plan more than the other and in what amount.

"It’s not the sweetness, per se, that is an issue but how fast it gets into the bloodstream,” says Dr Ayushi Kumar, a Diet & Metabolic Health Specialist at Gunjan IVF Clinic. Sugar “gives empty calories” — those are just calories with no nutrient content, she explains — whereas jaggery contains trace minerals that support energy and digestion. But she cautions calling jaggery “completely healthy” is misleading, because consuming it in excess can undermine weight loss just like sugar.

Sugars: Quick energy, quick weight gain

Sugar is very refined and provides no nutrients at all. It provokes rapid rises in blood sugar, causing fat storage, cravings and energy slumps. Regular nibbling complicates dieting by inducing hunger right after you’ve eaten.

Jaggery: Healthier, if no less caloric

Less processed, jaggery has iron, magnesium and antioxidants to improve digestion and bolster immunity. It has a slower energy release and smaller blood sugar spikes than the demon to which it is compared — sugar. But it is still calorie-dense — overeating it can stall weight loss.

Which one aids in weight loss more?

Jaggeryis the healthier option for those watching their weight, as it contains micronutrients and causes less sugar spikes. It has satiety value just a bit higher than sugar, so it can help curb overeating. But, of course, neither is “diet food” — portion control is key to weight management.

How much should you be eating while dieting?

As per Dr Kumar if someone is trying to lose weight it will be best to restrict sugar or jaggery to 1-2 teaspoons a day. The best advice is to use sweetness as an occasional treat, not a daily need. Natural options such as fruits, dates and cinnamon or even some stevia, can help stave off sweet cravings without setting you back.

Jaggery is a better option in terms of health value over sugar but certainly does not give us freedom to indulge endlessly. Opting for a bit of jaggery in moderation — rather than giving up sweets entirely — results in better blood sugar balance, fewer cravings and weight loss that is more likely to last. The secret is to go easy, not cold turkey.

FAQs on jaggery vs sugar:

Jaggery contains small amounts of minerals like iron and potassium, making it slightly more nutritious than refined sugar, but both are still forms of sugar.

Jaggery has a slightly lower GI than white sugar, but it can still raise blood sugar levels, so portion control is important.

Yes. Jaggery is traditionally known to support digestion and may help prevent constipation by activating digestive enzymes.

Jaggery contains some iron, which may support hemoglobin levels, but it is not a substitute for medical treatment or iron supplements.

No. Jaggery still contains high amounts of glucose and fructose, so it can spike blood sugar just like regular sugar. It should be consumed sparingly.