Til Gud for Sankranti: Why sesame and jaggery rule India’s winter harvest festivals

Sesame and jaggery dominate India’s winter festivals for a reason. Discover how til-gud supports warmth, energy and health during Sankranti, Pongal and Bihu. (Image: Pinterest)

• Sesame and jaggery are key ingredients in winter Indian sweets and treats
• Til and jaggery provide warmth, energy, and nutrition in colder months.
• Recipes use this combo for health and seasonal celebrations.

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As winter settles across India, kitchens begin to smell of roasted sesame, melting jaggery, and slow-cooked sweets. From Sankranti in the west and south to Bihu in the northeast and Pongal in Tamil Nadu, til (sesame seeds) and gur (jaggery) become more than ingredients — they become symbols of warmth, nourishment, and seasonal wisdom. This timeless pairing, found in laddoos, chikkis, pithas, and festive treats, is often described as indulgent. According to Ayurveda, it is one of the most intelligent nutritional combinations in traditional Indian food culture.

Power combo

Sesame seeds are tiny, but nutritionally dense. Rich in healthy fats, plant-based protein, calcium, iron, magnesium, and zinc, til is especially valuable during colder months when the body needs more sustained energy. Its natural warming properties help improve circulation and keep the body insulated against dropping temperatures. Sesame is also known to support joint health and skin hydration — two things that often suffer during winter.

Also Read: Lohri 2026: Celebrate Lohri with these traditional foods that warm, heal and nourish

Jaggery, on the other hand, brings both sweetness and strength. Unlike refined sugar, jaggery is minimally processed and retains minerals such as iron, potassium, and trace antioxidants. It supports digestion, helps prevent constipation (a common winter concern), and is traditionally believed to “cleanse” the system by aiding liver function. Its slow-releasing natural sugars provide steady energy without the sharp spikes and crashes associated with refined sweeteners.

Together, til and jaggery form a nutritionally balanced duo. The healthy fats in sesame help the body absorb fat-soluble nutrients better, while jaggery’s mineral content complements sesame’s protein and micronutrient profile. The combination is particularly effective for boosting energy levels, supporting bone health, improving haemoglobin, and keeping the body warm.

Festive treats

In Maharashtra and Gujarat, til-gud laddoos are exchanged during Makar Sankranti with the saying “til-gud ghya, god god bola” meaning eat sesame and jaggery, and speak sweetly. In Tamil Nadu, jaggery is central to Pongal dishes, adding depth and nutrition to rice- and lentil-based preparations. In Bengal, Odisha, and Bihar, jaggery sweetens an extraordinary range of pithas, many of which include sesame in their fillings or toppings.

The tradition of pitha, in particular, beautifully showcases the cultural richness of this combination. A signature Assamese preparation is Til Pitha, made by stuffing a delicate rice flour crepe with a fragrant mixture of black sesame and jaggery. Dry roasted and crafted with remarkable skill by women of the household, Til Pitha is served with a cup of strong Assam red tea and is especially prepared during Bohag Bihu and Bhogali Bihu. Its simplicity hides the complexity of technique and the depth of flavour it delivers.

Also Read: Makar Sankranti 2026: 5 healthy laddoos that will keep you warm and energetic

Across eastern and northeastern India, pithas take on many forms. Common ingredients include rice flour, milk, coconut, and jaggery, often dipped in syrups made from date tree molasses. Sweet and savoury varieties are enjoyed as breakfast dishes or tea-time snacks in Assam, Bengal, Odisha, Bihar, Tripura, Nagaland, Manipur, Meghalaya, and Kerala, with each region adding its own identity. In modern kitchens, til and jaggery are finding new expressions as well. Beyond traditional laddoos and chikkis, they are now used in homemade energy bars, granola clusters, sesame-jaggery brittle, stuffed dates, and even breakfast porridges.