Sugar vs Jaggery is a common debate we see in a world riddled with questions about health and wellness. Everyone wants to know what’s the right thing to eat, the right time to sleep, and the right exercise to do in order to lead a healthy and happy life.
As humans, it is our nature to only want what’s best for us and our bodies. Alas, a healthy body is a gateway to a healthy and happy life.
A question that plagues many a mind is what we should consume in order to satisfy our sugar cravings all while keeping our blood sugar levels in check and not inducing diabetes.
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Sugar vs Jaggery – what is good?
A tale as old as time, a debate as rampant as deforestation. Sugar vs Jaggery has been the topic of many nutrition and wellness articles, blogs, and whitepapers.
In this article, we’ll be quelling all and any queries you might have about sugar vs jaggery and how you can make an informed decision on which to consume.
Sugar vs Jaggery: What is the Difference?
Sugar vs Jaggery – What is Sugar?
Sugar is a highly refined and processed derivative of sugar cane or sugar beets. It’s commonly found in beverages, fast foods, processed foods and baked goods. It’s sucrose (a type of carbohydrate) in its purest form as it is stripped of any nutrients during the refining processes. It has a neutral taste and can be used in a myriad of ways without masking the scent or colour of a dish.
Sugar vs Jaggery – What is Jaggery?
Jaggery is a counterpart of sugar, formed much earlier in the chain with little to no refining or processing. It is obtained from sugarcane juice or palm sap and has been used since antiquity – unlike sugar which is a later development. Since jaggery is minimally refined, it retains most of its nutrients such as iron, potassium, magnesium, and vitamin B.
Sugar vs Jaggery: Glycemic Index and Blood Sugar Levels
Your blood sugar levels are directly linked to what you consume on a daily basis and how much movement you get in. Blood sugar levels can spike rapidly after consuming certain foods, leading to mood swings, irregular sleep patterns and even diabetes in the long run.
Therefore it is important to keep tabs on what you eat and how adversely it can affect your body. The glycemic index of a carbohydrate-dense food is determined by how quickly it can spike your blood sugar levels. Foods that have a high GI are either to be avoided, eaten in combination with a low GI food or to be had at the start of the day or end of a physically or mentally exerting activity.
This helps release blood sugar levels slowly instead of drastically which can be pernicious to your body. Let’s find out the GI of sugar and jaggery:
Sugar vs Jaggery – GI of Sugar: Sugar is a carbohydrate in its purest form with no nutrients to counterbalance it. Hence its GI is quite high, ranging between 65 and 70. This means eating anything heavy in sugar will cause a rapid blood sugar spike.
Sugar vs Jaggery – GI of Jaggery: Though less refined and processed than sugar, jaggery too has a high GI typically around 65 and 70. The only thing working in its benefit is the presence of micronutrients which can somewhat reduce its speed of absorption in the bloodstream.
Sugar vs Jaggery: Correlation to Diabetes
People with diabetes suffer from insulin insensitivity, a condition wherein the body fails to produce or utilize insulin effectively when glucose (a disaccharide) enters the bloodstream. People with optimal insulin functioning can produce insulin quickly and slow down blood sugar spikes.
Taking a closer look, we find out that sugar and jaggery both have the same GI which has led studies to believe they are equally harmful and should be either avoided completely or eaten in regulation.
People without diabetes can be exposed to it if they don’t take note of their sugar or jaggery intake. When it comes to nutritional benefits, both provide minimal nutritional value to the human body which can be easily substituted by other foods.
But this shouldn’t deter you from eating sweet foods. There are a lot of great sugar or jaggery alternatives that are easy on your GI tract and wouldn’t cause any adverse effects. Here are a handful:
- Stevia
- Coconut sugar
- Honey
- Erythritol
- Monk fruit sweetener
Conclusion
The old and aged of our society have always championed jaggery as superior to sugar and less harmful. However, as we have learned above, the latest studies prove otherwise. Both sweeteners are just as harmful and should be consumed in moderation. Pitting one against the other or crowning one over the other will only hamper your health and keep you in the dark. Therefore hold the key to your health in your palms and make informed decisions every time you decide to eat something sweet.
What is the difference between sugar and jaggery?
Sugar is a highly refined product derived from sugarcane or sugar beets. It is stripped of nutrients and is primarily composed of sucrose. Jaggery, on the other hand, is a less refined counterpart of sugar obtained from sugarcane juice or palm sap, retaining nutrients like iron, potassium, magnesium, and vitamin B.
Does jaggery have a lower glycemic index (GI) than sugar?
Neither jaggery nor sugar is recommended for people with diabetes, as both have high GI values. Consuming either in excess can lead to blood sugar spikes, which are harmful for diabetic individuals.
Is jaggery better than sugar for people with diabetes?
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Are there any nutritional benefits of jaggery over sugar?
Yes, jaggery retains micronutrients such as iron, magnesium, potassium, and vitamin B due to minimal processing. However, the quantities of these nutrients are small and do not significantly benefit overall health when consumed in typical amounts.
