As winter sets in across Pakistan, jaggery makes a familiar return to kitchens, from tea to traditional sweets. Experts say while it may offer certain advantages over white sugar, moderation remains key.

Jaggery is a traditional natural sweetener made from sugarcane juice and has been used in Pakistan for centuries. It is commonly added to sweets, halwas, kheer, and even tea, particularly during the colder months.

Its use increases in winter due to the belief that it helps the body cope better with seasonal illnesses such as colds, flu, and cough.

Is jaggery good for health?

Jaggery is less processed than refined white sugar and contains some essential nutrients. According to experts, it includes vitamins B1, B2, B6, vitamin C, iron, magnesium, potassium, and calcium.

Despite these nutrients, nutritionists note that both jaggery and sugar are largely composed of sucrose. Their calorie content is also quite similar.

Calories and blood sugar impact

Plain jaggery contains around 380 to 390 calories per 100 grams, slightly higher than white sugar. Experts say jaggery raises blood sugar levels more slowly compared to sugar, but it still affects glucose levels.

For this reason, moderate consumption is strongly advised, particularly for people with diabetes.

Why Is jaggery popular in winter?

Experts say jaggery helps generate heat naturally in the body, making it popular during winter. It is also believed to support immunity and help improve hemoglobin levels in the blood.

Jaggery is considered beneficial for digestion and may provide relief from sore throats or coughs when consumed in limited quantities.

Key benefits of jaggery

According to nutrition experts, jaggery can:

Provide essential minerals and vitamins
Improve digestion
Help cleanse the liver and remove toxins
Support immunity
Provide instant energy

Disadvantages of excessive use

Despite its benefits, experts warn against overconsumption. Jaggery is high in calories and can contribute to weight gain if eaten in large amounts.

Although its glycemic index is lower than sugar, it can still raise blood sugar levels. Some people may also experience allergies or gastrointestinal discomfort after consuming jaggery.

Experts caution against viewing jaggery as a complete alternative to sugar. Since it feels less sweet, people often consume it in larger quantities, which can negate its benefits.

Nutritionists advise using jaggery in small amounts instead of sugar rather than increasing overall intake. Diabetic patients, in particular, are urged to be careful.