Khaberni - Jaggery, also known as "gur" or "jaggery", is a type of unrefined natural sugar, and has maintained its presence in Asian and African kitchens for centuries. It is usually extracted from sugarcane juice or from the sap of date palms or coconut palms, being a sweet natural liquid extracted from palm trees, distinguished by its golden to brown color and rich caramel-like flavor.
Unlike white sugar, which undergoes intensive refining that removes molasses and natural elements, jaggery retains a significant portion of its original components, giving it a deeper taste and relatively higher nutritional value. Therefore, its use in countries like India, Pakistan, Bangladesh, Southeast Asia, and Africa is not limited to being just a natural sweetener, but it is also included in many traditional recipes and folk medicine practices, as it is a closer to nature alternative compared to refined sugar.
How is jaggery made?
The production of jaggery begins with the extraction of natural juice from sugarcane or palm trees, then it is filtered to remove impurities, before it is boiled over a low heat until most of its water content evaporates and the liquid turns into a thick mass. Afterwards, this mass is left to cool and gradually solidify.
The colors of jaggery vary depending on the manufacturing process and the quality of raw materials, as it may range from light honey to dark brown, and the color is a relative indicator of purity. One of the most distinctive features of this process is that it is done without using any chemicals, making jaggery closer to raw natural sugar compared to traditional white sugar.
What is the difference between jaggery and white sugar?
Both jaggery and white sugar are common sweetening methods, but they have clear differences in terms of composition and nutritional value. White sugar is produced through full refining processes of sugarcane or sugar beet, during which molasses rich in minerals is removed, leaving the sucrose nearly 99.9% pure.
As a result, white sugar is a source of what is known as "empty calories," as it lacks real nutritional value. In contrast, jaggery—being unrefined—retains part of the natural molasses, giving it a relatively better nutritional composition. It contains modest amounts of important minerals, such as iron necessary for blood cell formation, magnesium supporting muscle and nerve functions, potassium aiding in blood pressure regulation, and manganese playing a role in bone health and metabolic processes.
In terms of calories, there is no significant difference between them, as a small teaspoon weighing about 5 grams of either jaggery or white sugar contains about 15 calories; thus, the advantage does not lie in reducing calories but in the quality of these calories and the accompanying micronutrients. Nevertheless, jaggery remains a sweetener that should be used moderately as excessive use may lead to increased blood sugar and higher risks of obesity and type 2 diabetes, just like refined sugar.
Health Benefits of Jaggery Between Folk Heritage and Scientific Evidence
Jaggery has been associated in folk medicine with multiple health benefits, some based on preliminary scientific indicators, while others require further research and study. Containing natural molasses, jaggery includes phenolic compounds with antioxidant properties, which may help combat free radicals and reduce oxidative stress in the body, thereby lowering the risk of some chronic diseases.
Jaggery is traditionally used in India to support digestive health, as it is believed to stimulate the secretion of digestive enzymes and help alleviate constipation and indigestion, which is why it is often consumed after meals. It is also considered a quick source of energy, and with its mineral content, it is believed to provide a gradual release of energy compared to white sugar, along with the common belief in its role in providing warmth in cold areas.
Initial limited studies suggest that some active compounds in jaggery may contribute to reducing inflammation, particularly in conditions like arthritis.
