Choosing the right sweetener can impact everything from your blood sugar levels to overall health. While white sugar and brown sugar are common, jaggery, an unrefined sweetener made from sugarcane or palm sap, is rapidly gaining attention as the healthier option. Unlike processed sugars that offer empty calories, jaggery retains traces of iron, potassium, magnesium, and antioxidants due to its minimal processing. Although all three sweeteners contain similar calorie counts, the body absorbs jaggery more slowly, helping reduce sugar spikes. However, moderation remains key.
Understanding the differences between white sugar, brown sugar, and jaggery
1. White sugar
Highly refined sucrose derived from sugarcane or sugar beet. It contains no natural molasses or nutrients, offering pure, granulated sweetness. 2. Brown sugar
Essentially white sugar with added molasses or less refined from the start. It slightly differs in flavour and moisture but offers negligible nutritional advantage over white sugar. 3. Jaggery
An unrefined sweetener made by boiling sugarcane or palm sap until thickened and solidified. It retains natural minerals and antioxidants, making it a more nutrient-rich choice.
Comparing the benefits of white sugar, brown sugar, and jaggery
White sugar
- Easily available and inexpensive.
- Provides quick energy as it’s rapidly absorbed.
- Neutral taste that doesn’t alter recipes significantly.
Brown sugar
- Contains small amounts of molasses, providing trace minerals like calcium, potassium, and iron.
- Slightly more flavorful and moist, which can improve texture in baked goods.
Jaggery
- Less processed, retaining minerals such as iron, potassium, magnesium, and antioxidants.
- Slower absorption rate helps maintain steadier blood sugar levels.
- Traditionally used to aid digestion and boost immunity
Drawbacks of having white sugar, brown sugar, and jaggery
White sugar
- Highly refined with no nutritional value, pure empty calories.
- Causes rapid blood sugar spikes, increasing risk of insulin resistance.
- Excess consumption is linked to obesity, diabetes, and heart disease.
Brown sugar
- Nutritional benefits are minimal due to low molasses content.
- Similar high glycemic index as white sugar, causing quick blood sugar rises.
- Still a refined sugar, contributing to the same health risks if overused.
Jaggery
- High in calories and still raises blood sugar, so it must be consumed in moderation.
- Glycemic index is lower than refined sugar, but still significant.
- Potential impurities may occur if not properly processed or stored.
While jaggery offers some nutritional advantages over white and brown sugar, all three are forms of sugar and should be used carefully to maintain overall health. Moderation is key, and focusing on a balanced diet is the best approach to managing sugar intake.Also read | Shifting to a vegan diet can help in managing diabetes and weight loss, study
