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Jaggery: Uses, Benefits, Side Effects By Dr. Smita Barode 

Introduction: 

Jaggery has been used extensively over the years for its countless benefits. Due to the wide use of jaggery in Ayurveda, it is also called “medicinal sugar”. It is prepared by processing or boiling sugarcane juice, obtained from the sugarcane plant “Saccharum officinarum”. Jaggery is also known as gud, vellam, Bella or bellam. In an Indian diet, it is consumed either directly or used to prepare several sweet-based foods. Jaggery is used to prepare several traditional sweet dishes like karadantu, godhi huggi, chikki, gazak, payasam, etc.1 This nutritious unrefined sugar offers several benefits. Daily consumption of jaggery may help in asthma, cold, cough and anaemia and act as a natural cleansing agent. Let’s find out more about this sweet superfood. 

Did you know?

  • Consuming jaggery in moderation may help improve digestion and prevent digestive disorders like constipation. source: ncbi
  • Regular consumption of jaggery can help boost immunity due to its high content of antioxidants and minerals. source: ncbi
  • Jaggery contains natural phytochemicals that have anti-inflammatory properties, which may help reduce inflammation in the body. source: ncbi
  • Jaggery is a good source of energy and can provide a quick boost of energy, making it a popular choice among athletes. source: ncbi

Nutritional Value of jaggery: 

Jaggery contains various nutritional components that are given in the table below. They are rich in a variety of compounds including vitamins, minerals, proteins and antioxidants like selenium, Vitamin A, Vitamin C, Vitamin E, etc. 

Nutritional components Value per 100g 
Energy 383 Kcal 
Sucrose 65-85 g 
Protein 0.4 g 
Fats 0.1 g 
Vitamin C 7.0 mg 
Vitamin E 111.3 mg 
Vitamin A 3.8 mg 
Vitamin B5 0.01 mg 
Vitamin B6 0.01 mg 
Vitamin B2 0.06 mg 
Vitamin B1 0.01 mg 
Potassium 10-56 mg 
Phosphorus  20-90 mg 
Calcium 40-100 mg 
Magnesium 70-90 mg 
Sodium 19-30 mg 
Copper 0.1-0.9 mg 
Iron 10-13 mg 
Zinc 0.2-0.4 mg 

Table 1: Nutritional value of Jaggery2 

Properties of jaggery: 

Scientific literatures have found jaggery to show numerous properties as those mentioned below: 

Let me give you a healthy tip! Replace your regular white sugar with jaggery. Studies have shown that jaggery may benefit from the addition of value-added natural spices and herbs such as nutmeg, ginger oil, Triphala, cardamom, mint, turmeric, black pepper, and other spices since it enhances flavour as well as health benefits. This gives society’s consumers more motivation for replacing or reducing their consumption of white sugar.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Potential Uses of jaggery for Overall Health: 

Some of the potential benefits of jaggery are described as follows: 

1. Potential uses of Jaggery for hepatorenal injury 

Jaggery may have detoxification properties, and daily consumption of jaggery may help remove toxins from the body and keep the liver toxin-free and healthy. Sharma et al. conducted a study in 2013 to assess the effect of jaggery on hepatorenal injury caused by carbon tetrachloride. The intervention was carried out in rats, which received an aqueous extract of jaggery at a dose of 250, 500 and 750mg/kg body weight. Treatment with jaggery showed a reversal in the tissue specimens that were observed under the microscope. This indicates that jaggery may help reduce hepatic and renal damage. However, this study was conducted on animals, and more human studies are needed to support these claims.4,5 

2. Potential uses of jaggery for asthma and allergies 

Asthma is characterised by narrowing and inflammation of the airways, making breathing difficult. Jaggery is a rich source of iron, which improves the level of haemoglobin in the blood. An increase in haemoglobin levels increases the oxygen-carrying capacity of the blood, which in turn helps improve breathing and provide symptomatic relief in asthma. The anti-allergic effect is due to the presence of selenium, which helps in removing foreign substances from the body. This indicates that the consumption of jaggery may help manage asthma and allergies. However, more studies are needed to confirm these claims in humans.6 

3. Potential uses of jaggery for smoke-induced lung lesions 

Smoking or exposure to dust in industries can cause scarring of the lung tissue. Jaggery may help translocation or clearance of these particles from the lungs (from the alveoli to the tracheobronchial nodes). Sahu et al. conducted a study in 1994 to assess the effect of the consumption of jaggery on the translocation of particles from the lungs. The study was conducted on dust-exposed rats who were administered 0.5g of jaggery each for 90 days. This study showed the preventive action of jaggery on smoke-induced lung lesions. This may indicate that jaggery may help in managing smoke-induced lung lesions. However, human studies are required to ascertain these claims.6,7 

4. Potential uses of jaggery for anaemia 

Anaemia is defined as a reduction of haemoglobin in the blood, iron-deficiency being the commonest cause. Jaggery is a good source of iron and may help correct such anaemia. Additionally, its pitta-balancing properties can also improve symptoms of anaemia. This indicates that consumption of jaggery may help in correcting anaemia. However, no human studies have been conducted so far to support these claims.4 

5. Potential uses of jaggery for heart 

Jaggery is a good source of potassium, which may help regulate heart function and blood pressure. Additionally, the potassium content in jaggery may help reduce the risk of cardiac diseases. The presence of magnesium may help in protecting the blood vessels. Therefore, there is a possibility that the consumption of jaggery may positively impact the heart, but we need more human studies to support these claims.6 

6. Other potential uses of jaggery

Though there are studies that show the benefits of jaggery in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of jaggery on human health.  

How to Use jaggery? 

Jaggery can be used in the following ways: 

You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

I highly recommend the consumption of Jaggery. Jaggery has helped people maintain a stable body temperature and a cool stomach. Studies suggest one may consume some jaggery as a detox after a meal since it may aid in liver cleansing by eliminating harmful toxins from the body. Jaggery might also help women manage symptoms of PMS including fluctuating emotions, cramps, and discomfort in the stomach.

Dr. Rajeev Singh, BAMS

Also Read: Balancing Your Diet: High Potassium Foods to Avoid for Healthy Living

Side Effects of jaggery: 

A few side effects related to the consumption of jaggery include: 

However, if you experience any adverse reactions to jaggery, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms. 

Precautions to take with jaggery: 

Eating jaggery is alright if it is taken in moderate amounts. However, general precautions must be followed while consuming jaggery. 

Interactions with Other Drugs: 

There is limited data regarding interaction of jaggery with drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of jaggery with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.8  

Frequently Asked Questions: 

1) What are the side effects of jaggery? 

An excessive consumption of jaggery can result in stomach pain. Freshly made jaggery can result in indigestion and allergy in individuals who are intolerant to sugar.2 

2) Does regular consumption of jaggery help in regulating menstrual cycle? 

Yes, consumption of jaggery may help in regulating menstrual cycle, but there are not many studies to support this claim. Kindly, consult your doctor for proper treatment.2 

3) Can consumption of jaggery help in managing iron-deficiency anaemia?  

Yes, consumption of jaggery may help improve iron-deficiency anaemia due to its high iron content and pitta-balancing properties. However, not enough studies have been conducted to support these claims. So, it is advised to consult a doctor for a proper treatment.4 

4) Is it safe to consume jaggery in diabetes? 

Jaggery has sugar content which is nearly equal to white sugar. Consumption in moderate quantities is safe. However, you must consult your doctor for a proper advice. 

5) Is it safe to consume jaggery when taking medicines? 

Although, no significant interactions are reported with the consumption of jaggery with medicines. However, it is recommended to consult a doctor for assessing possible drug interactions. So, it is advised to consult a doctor for a proper advice. 

References: 

  1. Lamdande AG, Khabeer ST, Kulathooran R, Dasappa I. Effect of replacement of sugar with jaggery on pasting properties of wheat flour, physico-sensory and storage characteristics of muffins. J Food Sci Technol. 2018 Aug;55(8):3144-3153. doi: 10.1007/s13197-018-3242-7. Epub 2018 Jun 1. PMID: 30065425; PMCID: PMC6046027. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6046027/ 
  1. Parth Hirpara et al. Jaggery: A natural sweetener. Journal of Pharmacognosy and Phytochemistry 2020; 9(5): 3145-3148. Available at: https://www.phytojournal.com/archives/2020/vol9issue5/PartAR/9-5-516-642.pdf 
  1. Jahan, Afifa. (2019). Jaggery: A traditional, Nutritional and medicinal sweetner. 32. 20. Available at: https://www.researchgate.net/publication/342465207_Jaggery_A_traditional_Nutritional_and_medicinal_sweetner 
  1. Parmar, R. (2022) Everything you need to know about jaggery, PharmEasy Blog. Available at: https://pharmeasy.in/blog/everything-you-need-to-know-about-jaggery/ (Accessed: November 17, 2022).  
  1. Sharma CK, Saxena M, Sharma V. Jaggery protects hepatorenal injury induced by acute exposure to carbon tetrachloride in Wistar rats. J Environ Pathol Toxicol Oncol. 2013.doi: 10.1615/jenvironpatholtoxicoloncol.2013006793. PMID: 23758147. Available at: https://pubmed.ncbi.nlm.nih.gov/23758147/ 
  1. Rao GP, Singh P. Value Addition and Fortification in Non-Centrifugal Sugar (Jaggery): A Potential Source of Functional and Nutraceutical Foods. Sugar Tech. 2022;24(2):387-396. doi: 10.1007/s12355-021-01020-3. Epub 2021 Jul 27. PMID: 34334974; PMCID: PMC8314846. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8314846/ 
  1. Sahu AP, Saxena AK. Enhanced translocation of particles from lungs by jaggery. Environ Health Perspect. 1994 Oct;102 Suppl 5(Suppl 5):211-4. doi: 10.1289/ehp.94102s5211. PMID: 7882934; PMCID: PMC1567304. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1567304/ 
  1. Barkha (2022) Jaggery (gur) benefits, nutrition value, Facts & Side effects, Wellcurve Blog. Available at: https://www.wellcurve.in/blog/jaggery-benefits-and-nutritional-facts/ (Accessed: November 17, 2022).  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Everything You Need To Know About Jaggery

For many years, jaggery is known for many thousands of benefits. It is mainly the purest, unrefined, non-centrifugal sugar commonly consumed in India. It usually varies in color from golden brown to dark brown. In India, Maharashtra is the largest producer of jaggery with Kolhapur being the center of production.

Mostly jaggery is made from sugarcane juice, but sometimes they are also processed from the sap of the date palm. This is costlier than the latter one.

Also known as: Scientifically known as Saccharum officinarum and commonly known as Gud, Bella, Vellam, or Bellam.

How’s Jaggery Prepared?

Jaggery is made from sugar cane juice or the juice of certain trees, such as date palms, etc. The extracted juice is heated and reduced to one-third of the original amount, and the liquid is continuously stirred, and then lowered after cooling. After fully thickening it, it is transferred into a shallow pan, then it is allowed to cool and harden with jaggery. Cut this jaggery into pieces to form circles or bricks.

Nutritional Value of Jaggery:

Jaggery is much more complicated than sugar because it is composed of longer sucrose chains, so it is digested slower than sugar and releases energy more slowly than spontaneously, thus providing energy for a longer period without causing harm to the body. When jaggery is cooked in an iron container, a large amount of iron salt will also accumulate during the cooking process. This iron also has health benefits, especially for people with anemia or iron deficiency.

Health Benefits of Jaggery

Due to its rich nutritional profile, jaggery has few important benefits to its credits

Helps Improve Iron Levels

Traditionally, iron was known to be made in such a way that it helps improve its iron content. A lack of hemoglobin in the blood is called anemia, which is a decrease in the blood’s ability to carry oxygen. Through its Pitta balancing properties, it helps to reduce the symptoms of anemia. It can also help maintain a person’s overall health through its Rasayana (rejuvenation) properties. Consume 1 tbsp or a small piece of jaggery daily to help fight anemia.

May Provide Instant Energy:

If you feel weak or sluggish, then eating a jaggery cube can provide you with energy immediately. Compared with white sugar, it is better to let the body absorb gradually, which means your blood sugar will not rise immediately.

Helps Improve Digestion:

In India, Jaggery is often consumed after a meal to help stimulate digestion after heavy food. It helps activate digestive enzymes, these digestive enzymes are converted into acetic acid in the stomach to improve digestion and make the process go smoothly; it reduces the burden on the digestive tract and intestines. This is not all, it can also help relieve constipation by encouraging bowel movements. It mobilizes digestive enzymes in the body and supports digestion.

A Boon for Immune System:

Jaggery is packed with antioxidants, vitamins, and minerals. Due to its rich nutritional profile, it can fight infections by enhancing immunity power. Selenium and Zinc present in Jaggery can help protect from free radical damage and oxidative stress.

Aids weight loss:

Jaggery contains the mineral, potassium which is known to boost metabolism. Potassium may also help reduce water retention in the body. Therefore, jaggery consumption in moderate quantities may help you achieve your desired body weight.

Helps regulate the menstrual cycle:

Jaggery consumption helps reduce cramps during menstruation. It is also beneficial for people suffering from Premenstrual Syndrome as jaggery consumption released endorphins which has mood lifting properties.

Acts as a natural laxative:

The nutrient rich jaggery helps activate certain digestive enzymes. This ensures smooth bowel movements and reduces problems associated with constipation.

Detoxifies the liver:

Jaggery is known to have detoxification properties. Consuming Jaggery on a daily basis helps the body get rid of toxins which further helps keep the liver – the site where the toxins get processed – toxin free. People with underlying liver disorders may consume jaggery after consulting a doctor to help alleviate the problems.

Relieves joint pain:

For patients suffering from joint problems such as Rheumatism, Arthritis or any other kind of pain in the joints, consuming jaggery along with ginger is extremely beneficial. 

Improves gut health:

Jaggery is a rich source of magnesium, consumption of which in limited quantities is known to improve gut health. 10g of jaggery contains 16mg of magnesium approximately. Therefore, even consuming 10g of jaggery daily is enough to satisfy 4% of the body’s need for magnesium.

Better than Sugar:

The distinction between Jaggery and sugar is their composition. Sugar is the simple sugar that gets digested quicker and strength is released without delay while Jaggery is made up of long chains of mineral salts, sucrose, and fiber. Since Jaggery is ready in iron vessels, it’s far rich in iron. Jaggery intake is suggested over sugar in instances of sufferers with iron deficiency. It additionally acts as a cleaning agent because it helps smooth the lungs and breathing tract. So, it’s far beneficial to switch sugar with Jaggery.

Read more about: 10 Excellent Health Benefits Of Sugarcane Juice

Culinary Uses of Jaggery in India

In India, it is commonly used in sweet and savory dishes. It gives that tangy-sweet-like taste to the curries like sambhar, dals, or Gujarati vegetables in savory dishes. Commonly consumed sweet, Chikki is made especially during Makarsankranti using til and jaggery. In Gujarati, a famous sweet is made using wheat flour and jaggery called laddus. A well-known Maharashtrian recipe; Puran Poli is incomplete without the use of jaggery. In Rajasthan, the traditional dish ”gur ka chawal” is very famous. In Bengali, it is commonly used to prepare sweet dishes using jaggery, coconut, and milk.

Thus, Jaggery is part of every culture and every tradition. You should combine turmeric, jaggery, and ginger powder in the water and let it come to a boil in today’s time. Drink it daily to help boost your immunity and protect your lungs from infection. Store jaggery in an air-tight container away from moisture and heat.

Read more about: 14 Foods To Fight Low Blood Sugar!

Although jaggery is a healthier and more nutritious form of sugar, it is recommended not to overeat or consume too much. Make sure to consume it in moderation every day to get various health benefits.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Read more about: 8 Effective Herbs To Lower Blood Sugar Levels!