While jaggery has long been celebrated in Indian households as a healthier substitute for refined sugar, health experts are urging caution. Metabolic health coach Karan Sarin has clarified that jaggery, though less processed and richer in trace minerals, still poses similar health risks as refined sugar. “It’s marketed as medicinal and natural, but metabolically, it behaves just like sugar,” he said. With sugar becoming a key concern in modern diets, especially for those with diabetes or insulin resistance, Sarin emphasizes moderation for all sweeteners, including jaggery.

Unlike white sugar, which is nearly 100% sucrose, jaggery retains small amounts of minerals such as iron, potassium, and magnesium due to its minimal processing. However, Karan points out that these benefits are marginal at typical consumption levels. More importantly, jaggery's glycemic index (GI), a measure of how quickly it raises blood sugar, is often even higher than white sugar. Common sugarcane jaggery can have a GI of 84 or more, compared to refined sugar’s 65. “The glucose spike from jaggery is just as sharp,” Karan explained, citing personal monitoring and scientific studies.

The coach highlighted that while some rarer forms like palmyra palm jaggery have a lower GI, most commercially available jaggery in India is sugarcane-based and high-GI. For those managing blood sugar, he recommends natural zero-calorie alternatives like monk fruit, stevia, or allulose. “Your body doesn’t care how traditional a sugar sounds,” Karan concluded. “Once ingested, it responds only to glucose and fructose.” He urged consumers not to fall for the ‘natural’ label and to make informed dietary choices based on scientific evidence rather than assumptions or tradition.