Stop Eating Jaggery for Weight Loss Now – Side-Effects, Benefits

While having a weight-loss journey in mind, consuming Jaggery for Weight Loss is still an open-ended question. Jaggery (Gur) has been hailed as the charismatic weight loss tool, and there is very little evidence to support it. In this article, we will analyze the efficiency of Jaggery for Weight Loss.

Jaggery, aka Gur, is primarily consumed in South Asia and Africa. It’s been hailed for medicinal properties, which can find references in ancient ayurvedic texts. Few people suffering from obesity often find Jaggery (Gur) an escape road to consume fat-free sugars.

Note: Sri Lankan Jaggery is usually made from Coconut Syrup and have different nutritional values.

Jaggery Nutritional Values

If we analyze the composition of Jaggery (Gur), we will get nutritional values as follows:

Energy375kcalCalculated from the value per serving size measure
Protein0gCalculated from the value per serving size measure
Total lipid (fat)0gCalculated from a daily value percentage per serving size measure
Carbohydrate, by the difference100gCalculated from the value per serving size measure
Sugars, total including NLEA100gCalculated from the value per serving size measure
Sodium, Na250mgCalculated from the value per serving size measure
Calories383 Calculated from the value per serving size measure
Nutritional Values of 100g of Jaggery (Gur)


As you can find in the above chart, Jaggery has very little fat and protein content. Although, it’s noticeable that the sugar content is very high. Apart from this, Jaggery contains reasonable amounts of iron, which is very beneficial for health if consumed in the correct quantity.

Some sources advocate consuming Jaggery for Weight Loss because of its high energy properties, which essentially help boost metabolism. Consuming limited Jaggery for Weight Loss can be helpful in the long run.

Stop Eating Jaggery for Weight Loss

Jaggery for Weight Loss - Bad or Good ?
Jaggery for Weight Loss – Bad or Good ?

There is no doubt that Jaggery is a nutritious form of sugar. Regular consumption of Jaggery is no fit for weight loss because of its sugar and carbohydrate content. Consuming high amounts of sugar are always be linked to obesity in medical science. Having high amounts of sugar while already suffering from obesity and diabetes is not recommended.

Hence, Jaggery is terrible for the weight loss journey. Apart from high amounts of sugar, 100 grams of Jaggery contains around 383 Calories which can essentially fill up around 30% of your daily calorie consumption goal while targeting weight loss.

Its a much healthier option to start drinking Jaggery for Weight loss – Jaggery For Weight Loss Drink

For an efficient weight-loss journey, the delightful tasty treats shouldn’t be more than 100 calories; Yogurt could be an excellent option if you’re looking to kick off the weight-loss journey with little delights.

How much Jaggery can be safely eaten for Weight Loss?

No nutritious or non-nutritious form of sugar will help you lose weight. Designing a balanced diet chart, ideally, 1200 calories, can help you lose weight fast. 13 Grams (50 Calories) of Jaggery can be added as a delight after dinner, only if you’re focused on losing weight while eating Gur.

In a nutshell, if you’re consuming anywhere less than 20 grams of Jaggery each day, it’s mostly safe. However, an increased quantity of Sugars or Jaggery can hurt your bodily functions. Jaggery for Weight Loss could be helpful only if consumed in limited quantities.

Benefits of Jaggery (Gur)

Gur has multiple health benefits, being rich in iron and anti-oxidants. It helps the body to gain momentum and live a happy life. To consume Jaggery, one might need to sacrifice one or two food options based on calorie intake. But does it worth it? Let’s find out.

  1. Fights Anemia: Gur is proven to fight anemia and its ranked as one of the top-most source of obtaining iron from plant based sources. Having small quantities of Gur in Daily diet can help you sustain against the possible iron deficiency problems.
  2. Prevents Macular Degeneration: Gur contains phenolic acids, these acids dramatically decreases the oxidative stress. Acting as a power anti-oxidant, it can also help in preventing Cancer.
  3. Aids Digestion: South-East Asians are consuming Jaggery from centuries after the meals to improve digestion. Although more studies are needed to prove that.

Side-Effects of Jaggery

If you’re regularly consuming Jaggery for weight loss and encounter these possible side effects, immediately contact your nutritionist. Your condition may get even worse on continued consumption.

  1. Blood Sugar Levels: Sugar of any kind is not recommended for those who’re suffering from diabetes. People with diabetes can observe spike or decline in insulin levels after consuming jaggery. It can’t be replaced with “Sugar Free” alternatives. If you’re diabetic and looking forward to eat small amounts of jaggery, contact your physician first.
  2. Increased risk of obesity: As we explained earlier, increased sugar content increases the possibility of exposure to obesity. And hence, Jaggery is not recommended for those who’re looking to achieve weight loss targets.

Frequently Asked Questions about Jaggery for Weight Loss

Here are some of the commonly asked questions about using Jaggery for Weight Loss.

Does jaggery make you gain weight?

The only straightforward answer to the question is yes. In no scenario, Sugar can help you lose weight. With a significant number of calories in every take, Jaggery is no good option for weight loss in mind.

Can I eat jaggery every day?

You can eat Jaggery every day, and it’s quite a healthy food option considering the richness of essential elements like iron and anti-oxidants. If you’re suffering from diabetes or obesity, consult your physician before jaggery consumption.

Can jaggery reduce belly fat?

Consuming Jaggery for Weight Loss might not be a healthy option. Jaggery for weight loss is not the right fit and hence can’t help much with belly fat. Although consuming in tiny portions can help you assist metabolism and help you lose weight.

Is jaggery as bad as sugar?

Jaggery is a more nutritious form of sugar. Considering obesity, consuming Jaggery for Weight Loss could be a slightly better option than sugar. However, when it comes to calories, the content is identical.

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About Dhruv Athi, Nutritionist, Dietician

Dhruv Athi is a Licensed Nutritionist based in India. Dhruv is a Health Care Professional & Diet Consultant with a successful track record of helping people cure their ailments with natural and alternative means of healing medicine. In a nutshell, Dhruv offers every assistance for your Health-related concerns and Goals.

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