If you’re trying to cut down on refined sugar, jaggery and honey are two natural sweeteners that often come to mind. Both are touted for their health benefits, but when weight loss is the goal, which one should you reach for? Deciding between jaggery and honey can be tricky, as both offer unique nutritional advantages. While jaggery is rich in minerals like iron and potassium, honey is known for its antibacterial and anti-inflammatory properties. We spoke to our expert Akshata Chavan, Clinical Dietician, Wockhardt Hospitals, Mumbai Central, who shared her insights to help you make the right decision.

Jaggery Vs Honey

Nutritional Comparison

“Jaggery is an unrefined form of sugar made from sugarcane or palm sap. It’s rich in iron, magnesium, potassium, and various antioxidants. A tablespoon of jaggery contains approximately 60 calories, mainly from sugars, and offers some minerals, which can help improve digestion and boost energy levels,” said Chavan.

“Honey, on the other hand, is a thick liquid made by bees from flower nectar. It contains about 64 calories per tablespoon and offers trace amounts of vitamins, minerals, and antioxidants, such as vitamin C, calcium, and iron. Honey also has antibacterial and anti-inflammatory properties, making it more than just a sweetener,” added Chavan.

According to a 2017 study, honey is primarily composed of sugar and water, with sugars making up 95%–99% of its dry matter. The majority of these sugars are simple ones, including fructose (38.2%) and glucose (31.3%). Honey has also demonstrated antimicrobial properties, showing effectiveness against a wide range of bacteria and fungi.

Also Read: Healthy Morning Habits: Expert Lists Benefits Of Eating Jaggery and Raw Turmeric In The Morning

Impact on Weight Loss

When it comes to weight loss, both jaggery and honey have pros and cons.

Honey has a lower Glycemic Index (GI) compared to jaggery, meaning it causes a slower rise in blood sugar levels. “This can help regulate insulin levels, making honey a slightly better option for people aiming to manage their weight. The lower GI also helps control hunger pangs and cravings, which can be beneficial for weight loss,” explained Chavan.

Jaggery, though high in sugar, contains more nutrients than refined sugar, providing some health benefits. Its potassium content aids in balancing electrolytes and supports metabolism, which can assist in weight loss efforts. However, jaggery has a higher GI than honey, which means it raises blood sugar levels more quickly and can potentially lead to increased cravings and overeating.

Which Is Healthier?

Both honey and jaggery are healthier than refined sugar, but honey offers additional health benefits, such as its antibacterial, antioxidant, and anti-inflammatory properties. “It can soothe a sore throat, improve digestion, and provide a quick energy boost. Jaggery is a good source of iron and can help with anaemia, making it more beneficial for individuals with iron deficiencies,” said Chavan.

Also Read: Source-Based Honey: Expert Lists The Benefits And Why You Should Add It To Your Diet

Which Is Better for Weight Loss?

For weight loss, honey is the preferred choice due to its lower GI and additional health benefits. It helps curb hunger, provides energy, and is metabolised more efficiently by the body. However, moderation is key, as honey is still calorie-dense. Limit intake to one to two teaspoons per day if you’re watching your weight.

Bottomline

Chavan concluded, “Both jaggery and honey can be part of a healthy diet, but for weight loss, honey has a slight edge due to its lower glycemic index, nutrient profile, and potential to control cravings. However, it’s essential to remember that both are still forms of sugar, and overconsumption can hinder weight loss efforts. The best approach is to use either sparingly, or in combination with a balanced diet and regular exercise, to achieve your weight loss goals effectively.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]