Jaggery vs Honey: Which is healthier for your sweet tooth and weight loss goals?
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When it comes to any diet, the first thing that you are expected to eliminate is sugar. That is where sugar alternatives such as jaggery and honey come in. But which one is better? While both are natural sources of sugar, the jaggery vs honey debate is an evergreen confusion between the two options. While jaggery is rich in fibre and has antioxidant properties, honey boosts metabolism and suppresses your appetite. However, both are high in calories. Both honey and jaggery come with their benefits as well as drawbacks. Read on to know how honey and jaggery can help you lose weight, and which one can help you lose weight faster.
How is jaggery good for weight loss?
Jaggery, a form of unrefined cane sugar, has potential benefits for weight loss due to its nutritional profile and properties.
1. Rich in fibre
Jaggery contains fibre, which helps keep you full, reduce cravings and support healthy digestion. Foods that are high in fibre promote weight loss, according to this study published in The Journal of Nutrition.
2. Low glycemic index
Jaggery's GI is lower than refined sugar, preventing sudden spikes in blood sugar levels, insulin resistance, and weight gain. This is what makes it a good alternative to sugar.
3. Antioxidant properties and mineral-rich
Jaggery's antioxidants combat oxidative stress, inflammation, and cellular damage, supporting overall health. It helps to clear the body of toxins. Jaggery contains minerals like potassium, magnesium, and iron, essential for energy metabolism and weight regulation. Here are some of the other benefits of jaggery.
4. Natural detoxifier and appetite suppressor
Jaggery aids in removing toxins from the body, promoting healthy metabolism. Jaggery's fibre and potency help reduce cravings, supporting portion control. Jaggery is digested slower than sugar, and keeps you fuller, states a study, published in Dietary Sugar, Salt and Fat in Human Health.
5. May improve digestion and boost metabolism
Jaggery stimulates digestive enzymes, enhancing nutrient absorption. Jaggery's minerals and antioxidants support efficient metabolism. It also helps to stimulate bowel movement, states this study, published in Applied Food Research.
Benefits of honey for weight loss
1. Natural sweetener
Honey is lower on the glycemic index than refined sugar, preventing sudden blood sugar spikes. Honey also helps in overall health and well-being. Check out the other benefits of honey.
2 Suppresses appetite and boosts metabolism
Honey's sweetness and potency help reduce cravings. Honey's antioxidants and minerals (e.g., iron, and zinc) support efficient metabolism. A study published in Frontiers in Nutrition, states that honey has an anti-obesity effect and helps by reducing body weight, and body fat composition.
3 Great source of energy
Having some honey before exercise is great. A study, published in Science & Sports claims that honey is a powerful energy source. Honey's natural sugars provide energy for workouts.
4. Anti-inflammatory and good for digestion
Honey's prebiotics promote gut health, enhancing nutrient absorption. Honey's antioxidants combat inflammation, linked to obesity. Honey can also be used to treat digestive ailments, states this study, published in Frontiers in Nutrition.
5. Promotes fat burning
Honey contains Hydroxymethylfuran (HMF), which aids fat burning. Additionally, honey's tryptophan and other compounds may reduce cortisol levels, linked to belly fat.
Jaggery vs honey: Which is better for weight loss?
When comparing jaggery and honey for weight loss, honey is generally considered a better option, says dietician Veena V. However, both can be used in moderation depending on individual health needs. Here's a detailed breakdown:
1. Calorie content
Honey has fewer calories than jaggery. One tablespoon of honey has around 64 calories, according to the US Food and Drug Administration. Jaggery contains about 65-70 calories per tablespoon. Although the difference is minimal, consuming fewer calories daily can contribute to weight loss.
2. Glycemic Index (GI)
Honey has a lower glycemic index (GI) compared to jaggery. Foods with lower GI help regulate blood sugar levels better, leading to fewer insulin spikes, which are linked to fat storage. Jaggery has a relatively higher GI, meaning it causes a quicker spike in blood sugar levels, which may hinder fat burning and encourage fat storage.
3. Nutrient content
Honey is rich in antioxidants, enzymes, and minerals like calcium, iron, and magnesium. These nutrients can help in boosting metabolism, which can indirectly support weight loss. Jaggery contains essential nutrients, especially iron, magnesium, and potassium, but lacks the enzymes and antioxidants found in honey. Its higher calorie content may offset its nutrient benefits in a weight-loss context.
4. Digestive benefits
Honey has antimicrobial properties and is easier to digest. It also contains certain enzymes that support better digestion and metabolism, promoting better fat burning. While jaggery is known to aid in digestion and detoxification, it may still lead to a slower fat-burning process due to its higher sugar content.
5. Sweetness
Honey is sweeter than jaggery, so smaller amounts are needed to achieve the same level of sweetness, potentially leading to lower overall consumption and reduced calorie intake. Jaggery is less sweet, so you might end up using more, and adding extra calories.
Side effects of using honey for weight loss
Honey alone cannot lead to weight loss. You would need to combine it with a balanced diet, regular exercise, and a healthy lifestyle. Honey can be high in calories and sugar, and consuming too much can contribute to weight gain. Honey contains about 64 calories per tablespoon, which is slightly more than sugar. Also, honey is digested quickly and can cause blood sugar levels to spike and crash, which can lead to increased hunger and weight gain. Consuming too much honey can increase the risk of obesity, heart disease, and type 2 diabetes, says Veena.
Side effects of using jaggery for weight loss
Consuming too much jaggery can lead to weight gain, so it should be eaten in moderation. Jaggery can also cause diarrhoea and abdominal pain if consumed in large amounts, says Veena. It is also not recommended for people with diabetes or those who are trying to lose weight. Jaggery can cause blood sugar levels to spike, especially in people with diabetes. Eating too much jaggery can cause digestive problems like bloating, indigestion, diarrhoea, and abdominal pain. Jaggery can cause tooth decay and cavities, as well as allergies in people who are sensitive to sugar. “Consuming jaggery for a long time can lead to intestinal worm infestation and parasitic infections. Overconsumption of jaggery can increase the risk of heart disease,” says Veena.
How much honey can you have in one day if you want to lose weight?
If you're aiming to lose weight, the key is moderation, even with natural sweeteners like honey. A general recommendation is to limit honey intake to about 1 to 2 teaspoons (5 to 10 grams) per day, says Veena. Incorporating honey in small amounts can be part of a healthy weight loss plan, but it should be balanced with an overall nutrient-dense diet and regular exercise.
How much jaggery should be used for weight loss?
Jaggery is surely a healthier alternative to sugar, but still contains high amounts of glucose and sucrose which when consumed in excess can cause health issues. The ideal amount of daily jaggery consumption should vary somewhat between 10 to 12 grams, says Veena.
What to keep in mind while using jaggery or honey for weight loss?
When using jaggery or honey for weight loss, it's important to keep the following factors in mind:
• Both jaggery and honey are calorie-dense, so it’s crucial to limit their consumption. Use them sparingly—about 1-2 teaspoons per day —to avoid excessive calorie intake.
• Even though jaggery and honey are natural sweeteners, they still contribute to your overall calorie and sugar intake. Treat them as you would any other sweetener and factor them into your daily caloric goals.
• Both honey and jaggery are forms of sugar, and too much sugar, even from natural sources, can lead to weight gain. Stick to recommended sugar limits set by health organizations, such as 25-37.5 grams per day.
• Use jaggery or honey as a complement to a balanced, whole-food diet rich in vegetables, fruits, whole grains, and lean proteins. They shouldn’t replace nutrient-dense foods or be relied on as significant sources of nutrition.
• If you're adding honey or jaggery to beverages or foods that already contain sugars such as smoothies, cereals, or desserts, this can lead to excessive sugar intake. Be mindful of overall sugar consumption from all sources.
• You can replace refined sugars in your diet with honey or jaggery, but don’t use them as an additional sweetener. That will make you put on weight.
• Eating honey or jaggery early in the day can help provide energy and keep your metabolism active. If you have it late in the evening, it may not give your body enough time to burn those calories.
