In India, a typical cup of tea, or chai, isn’t just a drink; it’s a cultural ritual that provides a warm start to the day to many people, often accompanied by conversations and connections. A typical cup of chai, made with black tea leaves, milk, water, and spices like ginger, cardamom, cloves, and cinnamon, is incomplete for many without a touch of sweetness. However, sugar, a popular choice, can impact health if not consumed in moderation. So, what’s the solution for those who want a healthier option without sacrificing flavour? Is Jaggery a good alternative? Let’s find out.
Also Read: Health Benefits Of Jaggery: Here's How You Can Consume It
How Does Jaggery Compare To Sugar?
In an interaction with the OnlyMyHealth team, Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences College and Hospital, said, "Jaggery is often considered a healthier alternative to refined sugar due to its nutritional content."
She noted that it contains trace minerals like iron, magnesium, minerals, and potassium, which are absent in refined sugar.
Additionally, it has a slightly lower Glycaemic Index (GI), meaning it may cause a slower rise in blood sugar levels. This also suggests that jaggery may be a better option than refined sugar for people with diabetes.
A 2007 research paper published in the Indian Journal of Traditional Knowledge mentions that the incidence of diabetes is reported to be lower in jaggery-consuming areas compared to sugar-consuming areas. Jaggery contains minerals like magnesium, which strengthens the nervous system, and potassium, which combats acids and acetones.
“Tea With Jaggery Could Provide Health Benefits, But Should Be Had In Moderation”![]()
According to Dr Nagar, drinking tea with jaggery can provide some health benefits due to the minerals and antioxidants present in jaggery.
A 2020 review even found that regular use of jaggery can offer a range of health benefits. These include:
- Better digestion
- Liver and blood detox
- Lung and bronchial infections treatment
- Constipation relief
- Increased energy levels
- Stress relief
- Premenstrual syndrome treatment
However, while jaggery consumption may have several benefits, it must be consumed in moderation, emphasised Dr Nagar. In fact, consuming jaggery regularly can lead to increased calorie intake, which might contribute to weight gain if not balanced with physical activity, she said, sharing that it can also affect blood sugar levels, especially if you have diabetes.
Also Read: You Must Have A Piece of Jaggery Daily, Read Jaggery Health Benefits
What About Diabetes Patients And People Looking To Lose Weight?![]()
For people with diabetes or those trying to lose weight, it's best to limit jaggery intake, as it can still raise blood sugar levels and add extra calories as jaggery is less processed, explained Dr Nagar.
While jaggery does contain minerals and antioxidants absent in refined sugar, it has a high GI and can raise blood sugar levels similarly to sugar.
People with diabetes should consume it sparingly, as even natural sugars can lead to spikes in glucose levels.
For individuals looking to lose weight, yoghurt’s calorie content remains significant, and frequent consumption may hinder progress. Alternatives like stevia, monk fruit, or consuming jaggery only occasionally and in moderation can offer a more balanced approach for these individuals.