What are the health effects of consuming jaggery?

From the Guidelines

Consuming jaggery in moderation is likely a healthier alternative to refined sugar due to its mineral content and less processed nature, but it is still a form of sugar that can have adverse effects on cardiometabolic health if consumed excessively. Jaggery is a traditional non-centrifugal cane sugar consumed in Asia, Africa, and Latin America, made by boiling sugar cane juice or palm sap until it solidifies into a golden-brown block or cone. Nutritionally superior to refined white sugar, jaggery contains minerals like iron, magnesium, potassium, and small amounts of B vitamins, with a rich, complex flavor and caramel and molasses notes. Some key points to consider when evaluating the health effects of jaggery include:

• The quality of carbohydrate-rich foods, including jaggery, is linked to risk of cardiometabolic disease, with characteristics such as dietary fiber content, glycemic responses to digestion, processing, and whole grain content being more meaningful than the conventional classification of simple vs complex carbohydrates 1.
• Refined grains, starches, and added sugars, including jaggery, can induce relatively similar cardiometabolic harms, and reducing their consumption is a major dietary priority for cardiometabolic health 1.
• The 2015 Dietary Guidelines Advisory Committee recommends discouraging consumption of "low-fat" or "nonfat" products with high amounts of refined grains and added sugars, and suggests using a ratio of total carbohydrate to dietary fiber of <10:1 as a practical guide to identify more healthful grain choices 1.
• Fructose, a component of added sugars found in sweetened beverages and processed snacks, can have adverse effects on cardiometabolic risk factors, particularly when consumed in excess, and people with diabetes should limit or avoid intake of sugar-sweetened beverages to reduce risk for weight gain and worsening of cardiometabolic risk profile 1. Some potential benefits of jaggery include:
• Its mineral content and less processed nature make it a somewhat healthier alternative to refined sugar when consumed in moderation.
• Its potential digestive benefits and warming properties in Ayurvedic medicine. However, it is essential to consider the following:
• Jaggery contains the same calories as regular sugar and can have adverse effects on cardiometabolic health if consumed excessively.
• The evidence on the health effects of jaggery is limited, and more research is needed to fully understand its potential benefits and risks. In terms of specific recommendations, it is essential to consume jaggery in moderation, as part of a balanced diet that prioritizes whole, nutrient-dense foods, and to be mindful of the potential risks associated with excessive sugar consumption.

From the Research

Health Effects of Consuming Jaggery

There are no research papers to assist in answering this question, as the provided studies do not mention jaggery.

Related Information on Sugar Consumption

• High intake of added sugar is associated with an increased risk of cardiovascular disease mortality 2
• Consuming more than 10% of daily calories from added sugar can lead to a higher risk of cardiovascular disease mortality 2
• Some studies suggest that natural sweeteners like stevia may have health-promoting properties, such as antihyperglycemic activity 3, 4
• A diet high in saturated fatty acids is suspected to contribute to atherosclerotic cardiovascular disease risk, and limiting intake of saturated fats is recommended 5
• A plant-based diet, which is low in saturated fats and high in fiber and antioxidants, may reduce the risk of chronic diseases like cardiovascular disease, cancer, and diabetes 6