Updated on - 03 Feb 2026
Many cultures praise jaggery or “Gur,” as a traditional and healthy substitute for refined sugar. It has a unique and tasty flavour and is valued for containing minerals like iron and magnesium. With an impressive nutritional value, it is a great alternative for people looking for a healthier way to satisfy their sweet tooth. But it can be deceptive to think that “natural” equates to “limitless.”
Even though jaggery has nutritional advantages over white sugar, it is still a concentrated source of simple sugars. For mindful eating and balanced health, it is essential to understand the possible negative effects of overconsumption. This article takes a closer look at the lesser-known drawbacks of jaggery and how you can enjoy it safely as part of a healthy lifestyle.
What are the side effects of jaggery?
While jaggery has essential nutrients like iron, calcium and magnesium, it is still a form of sugar and can cause several health issues when consumed excessively. The side effects of jaggery include:
1. Weight gain
Jaggery is a natural sweetener that contains a high amount of calories. Consuming it in large quantities without physical activity can cause weight gain. This is particularly important for those trying to manage their weight, as the excess sugar in jaggery may increase calorie intake.
2. Spike in blood sugar levels
Even with a lower glycaemic index than refined sugar, jaggery can cause fluctuations in blood sugar levels. People with diabetes or those at risk of developing it should consume jaggery cautiously or consult a healthcare professional before incorporating jaggery into their diet.
3. Digestive issues
Overconsumption of jaggery can cause digestive disturbances such as bloating, gas and diarrhoea. Additionally, impurities in unrefined jaggery can sometimes introduce contaminants that may trigger stomach discomfort. To minimise digestive issues, consume high-quality, pure jaggery and avoid overconsumption.
4. Skin issues
While jaggery is often praised for its skin benefits, such as improving skin health and preventing acne, its overuse can have side effects on the skin. Jaggery contains sugar, and high sugar levels in the body can trigger inflammation, leading to breakouts, oiliness and even premature ageing. Individuals with sensitive skin should monitor their jaggery intake to avoid these unwanted effects.
5. Tooth decay
Like refined sugar, jaggery can cause tooth decay. Its sticky texture makes it adhere to teeth, allowing bacteria to thrive and leading to cavities and other dental problems. To prevent dental issues, maintain good oral hygiene by brushing and flossing after consuming jaggery.
Potential risks of excessive jaggery consumption
Despite its positive perception, consuming too much of this natural sweetener can have a number of negative health effects because it is still mostly made of sucrose. It can also go beyond its calorie content, mainly because of its fundamental composition.
The possibility of contamination and infection is a major potential risk of excessive jaggery consumption. If it is made or kept in an unsanitary space, it may include pollutants or germs. Even worse, refined jaggery is occasionally contaminated with dangerous substances like washing soda or artificial dyes, such as maternal yellow, to improve its colour. This can result in serious health problems like food poisoning or chronic stomach discomfort.
Furthermore, excessive intake can trigger pre-existing medical conditions. The high sucrose and natural fructose content can put an excessive strain on the liver, even if it contains trace minerals, which may eventually lead to diseases like non-alcoholic fatty liver disease (NAFLD). When sugar replaces nutritious meals, the body may experience heightened inflammation. This can worsen inflammatory conditions such as rheumatoid arthritis and disrupt the overall balance of essential nutrients in the diet.
So, moderate and controlled consumption is the key to having jaggery benefits without risking its negative effects.
Who should avoid or limit jaggery intake?
Jaggery is a less-than-ideal sweetener for people with certain health concerns, so they should be cautious when consuming it:
1. Diabetic patients
Jaggery’s high glycaemic index can quickly raise blood sugar levels. People with diabetes or insulin resistance should totally avoid or tightly limit jaggery consumption to very small and monitored doses. They should always speak with their healthcare professional before including jaggery in their regular diet.
2. People seeking weight loss
Because of its high-calorie content, jaggery should be heavily restricted by anyone on a rigorous calorie-controlled diet. To successfully manage overall calorie and sugar intake, people who are actively attempting to lose weight must consume jaggery in moderation or a tiny amount.
3. Those with sugar sensitivity
In some instances, people may have allergic reactions to jaggery, which contains unrefined variants. These reactions could cause an upset stomach, digestive issues or may also result in skin irritation.
4. Individuals with dental concerns
Because jaggery has a sticky texture and high sugar content, which encourages bacterial growth and tooth damage, anyone who is prone to cavities, gum disease or poor oral hygiene should limit its usage.
Safe consumption guidelines for jaggery
If you want to enjoy the distinctive flavour and nutritional advantages of jaggery without experiencing side effects, the secret is to choose high-quality and practice strict moderation.
Experts generally advise limiting daily intake to 10 to 20 g (approximately 1 to 2 teaspoons) as long as this is within their daily calorie and sugar limitations. It's critical to consider all of your diet sugar sources, not only just jaggery. Always choose pure dark colour jaggery because lighter variants could have additional chemicals or bleaching agents.
Consuming jaggery with meals, which are higher in fibre, such as fruits or nuts, can help reduce the rate at which sugar enters your body. Moreover, maintaining proper oral hygiene is also essential to avoid dental problems. If possible, consider brushing and rinsing your mouth after taking jaggery.
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Conclusion
Although jaggery is a well-known natural sweetener, it is important to remember that it is high in calories and has a high glycaemic index. Regular consumption can affect blood sugar levels, especially in older adults who may already be managing diabetes or other metabolic conditions. If you wish to include jaggery in your diet, do so mindfully and consult a healthcare professional to understand the right quantity for your health needs.
For seniors, even small dietary changes like adding jaggery can have a greater impact on overall health. This makes it essential to stay prepared for any medical emergencies that may arise. Having senior citizen health insurance offers crucial financial protection, helping you manage unexpected medical expenses linked to age-related or dietary health issues.
FAQs
1. Does jaggery cause heat in the body?
Yes! Jaggery is known to have a heating effect on the body in traditional medicine. To combat this heating effect, consider consuming it in summer with cooling substances like water or ghee.
2. What is the best time to have jaggery?
The ideal time to have a tiny piece of jaggery is to consume it right after a meal. It may help stimulate digestive enzymes and support bowel movement, potentially easing issues like bloating or mild constipation.
3. Which is healthier, palm or sugarcane jaggery?
Compared to regular sugarcane jaggery, palm jaggery is often manufactured from the sap of date palms and is thought to have a slightly lower glycaemic index. This nutritional advantage makes it a somewhat superior option, but it's important to consume both in strict moderation so it doesn’t cause any adverse effects.
4. Is jaggery safe for pregnant women?
Jaggery contains iron, magnesium and potassium, which are helpful for preventing anaemia, strengthening bones and controlling blood pressure. With all these associated benefits, jaggery is typically beneficial for pregnant women when taken in moderation. Pregnant women, particularly those with gestational diabetes, must speak with their healthcare providers before consuming jaggery as a substitute for refined sugar.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.