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CLAIM
A viral Instagram reel claims that jaggery (gud) is not a healthier alternative to white sugar, asserting that both have almost the same calorie content, that jaggery’s minerals are present only in trace amounts, and that, despite being less processed, jaggery spikes blood sugar levels in much the same way as refined sugar.
FACT
Largely true. Jaggery does contain small amounts of minerals such as iron, magnesium and potassium and is less processed than white sugar, but these nutrients are negligible in typical serving sizes. While some studies suggest jaggery may cause a slightly slower rise in blood sugar, others show no significant difference between jaggery and sugar in glycaemic response. Overall, jaggery offers only marginal nutritional advantages and remains a calorie-dense sweetener that should be consumed in moderation.
In a viral Instagram reel, a content creator questions the widely held belief that jaggery (gud) is a healthier substitute for white sugar. The reel argues that the perceived nutritional advantage of jaggery is largely a myth.
In the video, the creator states that “jaggery and sugar have almost the same number of calories,” countering the common assumption that switching to gud automatically makes desserts or beverages healthier.
While acknowledging that jaggery is often promoted for its mineral content, the reel adds that it contains “iron, magnesium and potassium only in very small or trace amounts,” implying that these nutrients do not significantly contribute to daily nutritional needs.
What is jaggery, and how is it made?
Jaggery is an unrefined form of sugar that is widely produced and consumed across Asia and Africa. It is often described as a “non-centrifugal sugar” because, unlike refined white sugar, it is not spun to remove molasses during processing. As a result, jaggery retains a greater share of its natural minerals and nutrients. Similar non-centrifugal sugars are found around the world under different names — gur in India, panela in Colombia, piloncillo in Mexico, tapa dulce in Costa Rica, namtan tanode in Thailand, gula melaka in Malaysia, and kokuto in Japan.
India accounts for nearly 70 per cent of the world’s jaggery production. Most Indian jaggery is made from sugarcane, although jaggery derived from date palm sap is also popular in several regions.
The traditional method of making jaggery follows three basic stages: extraction, clarification, and concentration. First, sugarcane or palm sap is crushed or tapped to extract its sweet juice. This liquid is then clarified by allowing sediments to settle before being strained into a clearer solution. The clarified juice is poured into large, shallow pans and boiled over heat, with constant stirring. As the liquid thickens, impurities are skimmed off the surface. The process continues until the syrup turns into a thick, yellowish, dough-like mass, which is then poured into moulds or containers to cool and harden into jaggery.
The finished product can range in colour from pale golden to dark brown, a variation that often determines its perceived quality. In India, lighter-coloured jaggery is generally preferred, as it is associated with higher purity. Good-quality jaggery typically contains more than 70 per cent sucrose, less than 10 per cent free glucose and fructose, and about five per cent minerals. While it is most commonly sold in solid blocks, jaggery is also available in liquid and granulated forms.
So, is jaggery healthier than sugar?
Nutrition researchers broadly agree that jaggery is not nutritionally identical to white sugar, but they caution that its health benefits are often overstated, especially when consumed in small, everyday quantities.
A 2015 study examining the nutritional profile of jaggery found that 100 grams provides about 375 calories, largely from sugars — including 65–85 grams of sucrose and 10–15 grams of glucose and fructose — along with small amounts of protein. The same quantity also contains minerals such as potassium (1,056 mg), magnesium (70–90 mg), calcium (40–100 mg), and iron (11 mg), as well as trace amounts of vitamins A, C, and E. Researchers noted that magnesium may support nervous system function, while iron could help protect against anaemia.
However, experts emphasise that these figures reflect a much larger serving size than people typically consume. A teaspoon of jaggery, which weighs roughly seven grams, would deliver only about 26 calories and a fraction of the listed minerals.
On the question of blood sugar, evidence is mixed. Some food science literature suggests that jaggery has a slightly lower glycaemic index (GI) than refined sugar and may cause a somewhat slower rise in blood glucose levels. One review notes that “jaggery has a lower glycaemic index compared to sugar, causing a slower rise in blood sugar levels,” and highlights its mineral content as beneficial for growth and development.
Yet other studies complicate this picture. Another study comparing coconut jaggery and cane sugar found no statistically significant difference between their blood glucose response curves or glycaemic index values, with both falling in the moderate GI range.
“There was no significant difference (P>0.05) between blood glucose response curves and GI of coconut jaggery and cane sugar,” the authors concluded, suggesting that jaggery may not offer a metabolic advantage over sugar in real-world consumption.
Food scientists also point out that jaggery’s reputation for being “better” than sugar often stems from its less processed nature and traditional use. Some studies describe jaggery as providing “instant energy” and producing warmth in the body, but they stress that this effect is due to its high carbohydrate content, not because it behaves fundamentally differently from sugar in the body.
Taken together, experts say jaggery can be considered marginally better than refined sugar in terms of micronutrient content, but it remains a calorie-dense sweetener that can raise blood glucose levels. For individuals concerned about sugar cravings, insulin resistance, or metabolic health, moderation remains key — regardless of whether the sweetener is labelled “natural” or “traditional.”
What do experts say?
Questions on the nutritional differences between jaggery and sugar has been a persistent one— in fact, First Check itself has looked into similar claims before too.
Experts, such as Dr Rajiv Kovil, Head of Diabetology and Weight Loss at Zandra Healthcare, have told First Check that while jaggery has long been perceived as a natural, wholesome alternative to sugar and “has enjoyed a health halo for decades,” it’s glycemic index “is actually higher than that of refined sugar.”
He had explained that while jaggery contains small amounts of iron, calcium, and potassium, “these are so negligible that they don’t make any meaningful health difference.”
He had advised that individuals with diabetes or those on a weight loss journey should avoid jaggery and instead use natural plant-based sweeteners like stevia or monk fruit, which are generally recognised as safe by the US FDA and suitable for beverages like tea, coffee, milk, lassi, or juice.
“Staying away from refined sugar is always the best option. If you need to sweeten your beverages, natural sweeteners are safe, tested, and their allowable intake is far below toxic levels,” Dr Kovil had advised.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.
