With the arrival of winter, jaggery (gur) becomes a popular seasonal food across India. Known for its warming nature, jaggery is not only delicious but also packed with essential nutrients. It contains iron, calcium, magnesium, potassium, and several other minerals that support overall health.
Prepared through a natural process, jaggery retains most of its nutrients. According to the Agricultural and Processed Food Products Export Development Authority (APEDA), India produces nearly 70% of the world’s jaggery.
A study published in the Journal of Ayurveda and Integrated Medical Sciences (JAIMS) highlights that jaggery has been used as a natural sweetener in Ayurveda for over 3,000 years, and is considered beneficial for conditions such as anemia, jaundice, asthma, and allergies.
In this article, we explore the health benefits of eating jaggery in winter, who should avoid it, and what nutrition experts recommend.
What nutrients are found in jaggery?
According to the United States Department of Agriculture (USDA), jaggery contains essential vitamins and minerals that make it nutritionally richer than refined sugar.
Why is jaggery beneficial in winter?
Nutritionists say that our metabolism naturally slows down in winter and the body needs more energy to stay warm. Because jaggery generates heat and provides quick energy, it becomes especially useful during cold weather.
Health benefits of eating jaggery in winter include:
- Keeps the body warm due to thermogenic properties
- Strengthens immunity with zinc, selenium, and antioxidants
- Prevents infections and soothes sore throats
- Clears mucus, helping relieve cough and cold
- Aids digestion by activating digestive enzymes
- Relieves constipation
- Improves skin glow by flushing out toxins
- Supports bone health due to calcium and phosphorus
(Graphic: Winter health benefits of jaggery)
What is the difference between jaggery and sugar?
While both sugar and jaggery come from sugarcane, the difference lies in how they are processed:
- Sugar is completely refined and stripped of almost all minerals and fiber.
- Jaggery is an unrefined natural sweetener made by boiling sugarcane juice without chemicals.
Because of this, jaggery provides trace minerals such as iron, calcium, and potassium, along with sweetness.
Is jaggery better than sugar?
Nutritionists say that although jaggery contains some micronutrients, it is not automatically a healthier option for everyone.
Both sugar and jaggery:
- Contain similar calories and carbohydrates
- Increase blood sugar levels
- Can contribute to weight gain if not burned off
Therefore, replacing sugar with jaggery does not provide significant benefits for people who are diabetic, obese, or have a sedentary lifestyle.
Can eating too much jaggery be harmful?
Yes. Excess jaggery intake may lead to:
- Weight gain and obesity
- Increased blood sugar levels
- Gas, bloating, and digestive discomfort
- Cavities, since jaggery sticks to teeth
- Allergic reactions or throat irritation in some individuals
Moderation is essential.
How much jaggery is safe to eat per day?
Nutritionists say that a healthy adult can safely consume 10–15 grams of jaggery daily. Health benefits appear only when eaten in controlled amounts.
Who should avoid jaggery?
Since jaggery has a high glycemic index and contains nearly the same calories as sugar, nutritionists advise people with the following conditions to avoid or limit it:
- Diabetes
- Obesity
- Fatty liver
- Polycystic Ovary Syndrome (PCOS)
How to store jaggery properly
Jaggery absorbs moisture easily, which can cause it to melt, harden, or develop mold.
Storage tips:
- Store jaggery in airtight containers made of glass, steel, or food-grade plastic
- Keep it in a cool, dry place
- Avoid humidity exposure