Jaggery vs Honey: Which Is Healthier for Your Sweet Tooth and Weight Loss Goals?

Jaggery and honey can be a confusing debate when trying to replace sugar in your diet. Read on to find out which is better for weight loss. Both jaggery and honey are sources of sugar. However, honey can help you lose weight faster.

When it comes to diet, the first thing you want to eliminate from your diet is sugar. This is where sugar substitutes like jaggery and honey come into play. While both are natural sweeteners, the jaggery vs. honey argument is an annual confusion between the two options. Jaggery is rich in fiber and has antioxidant properties, while honey boosts metabolism and suppresses appetite. But both are high in calories. Both honey and jaggery have their own advantages and disadvantages. Read on to find out how honey and jaggery can help you lose weight and which one can help you lose weight faster.

What are the benefits of jaggery for weight loss?

Jaggery is unrefined sucrose that may lose its benefits due to its nutritional properties and characteristics.

1. High in fiber

Jaggery is rich in fiber, which reduces your feeling of fullness, reduces your appetite and facilitates digestion. According to research published in the Journal of Nutrition, fiber-rich foods can support weight loss.

2. Low glycemic index

Jaggery has a lower GI than refined sugar, preventing the development of blood sugar, insulin resistance and weight gain. This is what makes it a good alternative to sugar.

3. Antioxidant properties and rich in minerals

Jaggery’s antioxidants fight oxidative stress, inflammation and cell damage to improve overall health. It helps to flush toxins from the body. Jaggery contains minerals such as potassium, magnesium and iron, which are important for energy metabolism and weight control. Here are some benefits of jaggery.

4. Natural detoxifier and appetite suppressant

Jaggery helps to flush toxins from the body and supports healthy metabolism. The fiber and benefits of jaggery help reduce appetite and support appetite control. A study published in the journal Diet Sugar, Salt and Fat in Human Health shows that jaggery is digested slower than sugar and keeps you full for longer.

5. May Improve Digestion and Support Metabolism

Jaggery stimulates digestive enzymes and improves nutrition. Jaggery’s nutrients and antioxidants speed up metabolism. This study published in Applied Food Research states that it may also help support bowel movements.

Benefits of Honey for Weight Loss

1. Natural sweetener

Honey has a lower glycemic index than refined sugar, which helps prevent diabetes. Honey also helps improve overall health and well-being.

2. Suppresses appetite and promote metabolism

Honey and its benefits help reduce appetite. Honey’s antioxidants and minerals such as iron and zinc support a healthy metabolism. A study published in Frontiers in Nutrition says honey has anti-obesity properties and can help reduce weight and body fat.

3. Source of energy

It’s good to drink some honey before exercise. A study published in the journal Science & Physical Education says honey is a powerful source of energy. Honey’s natural sugars provide energy for exercise.

4. Anti-inflammatory and aids digestion

Honey prebiotics support intestinal health and increase nutrient absorption. Honey’s antioxidants may prevent obesity-related inflammation. The study, published in the journal Frontiers in Nutrition, points out that honey can also be used to treat digestive disorders.

5. Promote fat burning

Honey contains hydroxymethyl furan (HMF), which helps burn fat. Also, tryptophan and other compounds in honey can reduce cortisol, which is associated with belly fat.

Jaggery vs Honey: Which is better for weight loss?

Nutritionist Veena V says that when comparing the weight loss benefits of jaggery and honey, honey is generally considered the better choice. But both can be used appropriately according to individual needs. Detailed classification is below:

1. Calorie content

Honey has fewer calories than jaggery. According to the US Food and Drug Administration, one tablespoon of honey contains about 64 calories. Jaggery contains about 65-70 calories per tablespoon. Although the difference is small, eating fewer calories each day can aid weight loss.

2. Glycemic Index (GI)

Honey has a lower glycemic index (GI) compared to jaggery. Foods with a low GI help control blood sugar better, thereby reducing insulin, which is associated with fat storage. Jaggery has a very high GI, which means it causes blood sugar to rise faster, which can inhibit fat burning and promote fat storage.

3. Nutrient content

Honey is rich in antioxidants, enzymes, and minerals like calcium, iron, and magnesium. These nutrients help speed up metabolism, which indirectly promotes weight loss. Jaggery contains essential nutrients, especially iron, magnesium, and potassium, but lacks the enzymes and antioxidants found in honey. Its high calorie content may inhibit its nutritional benefits for weight loss.

4. Digestive aid

Honey has antibacterial properties and is easy to digest. It also contains certain enzymes that promote better digestion and metabolism, promoting better fat loss. Although jaggery is known to aid digestion and detoxification, it also slows down fat burning due to its high sugar content.

5. Sweetness

Honey is sweeter than jaggery, so less is needed to achieve the same level of sweetness, which will reduce overall consumption and reduce calorie intake. Jaggery is not very sweet, so you can end up using more and add more calories.

Side effects of honey for weight loss

Simple honey cannot help you lose weight. You need to combine this with a healthy diet, regular exercise and good health. Honey is high in calories and sugar, and eating too much can make you gain weight. Honey has about 64 calories per tablespoon, which is slightly more than sugar. Honey also digests quickly and can cause blood sugar levels to spike and crash, leading to hunger and weight gain. Eating too much honey can increase your risk of obesity, heart disease, and type 2 diabetes.

Side effects of using jaggery for weight loss

Eating too much jaggery can cause weight gain, so it should be consumed in moderation. Jaggery can cause diarrhea and abdominal pain if consumed in large quantities. It is also not recommended for people who are diabetic or trying to lose weight. Jaggery can cause blood sugar to rise, especially for diabetics. Eating too much jaggery can cause digestive problems such as bloating, indigestion, diarrhea and abdominal pain. Jaggery can cause allergies as well as cavities and tooth decay in people with sugar sensitivity. Long-term consumption of jaggery can cause intestinal diseases and parasites. Consuming too much jaggery increases the risk of heart disease.

How much honey can you eat a day if you want to lose weight?

If your goal is to lose weight, moderation is key, even with natural sweeteners like honey. The general recommendation is to limit honey to 1 to 2 teaspoons (5 to 10 grams) a day. Adding honey in small amounts can be part of a healthy diet, but it should be balanced with a healthy diet and regular exercise.

How much jaggery do you need to lose weight?

Jaggery is undoubtedly a healthy alternative to sugar but it is still high in sugar and sucrose which can cause health problems if consumed in excess. The ideal daily jaggery intake should be between 10 and 12 grams.

What should you keep in mind when using jaggery or honey for weight loss?

It is important to remember the following when using jaggery or honey for weight loss:

• Both jaggery and honey are high in calories, so it is important to limit their consumption. Use sparingly, around 1-2 teaspoons per day, to avoid consuming too many calories.
• Although jaggery and honey are natural sweeteners, they still reduce your overall calorie and sugar intake. Treat them like any other sweetener and add them to your daily calorie goals.
• Honey and jaggery are two types of sugar, and excess sugar, even if natural, can cause weight gain. Stick to the healthy level recommended by health organizations, such as 25-37.5 grams per day.
• Use jaggery or honey as a supplement to a healthy diet that includes vegetables, fruits, grains and lean meats. They should not replace nutritious foods or take away from essential nutrients.
• If you add honey or jaggery to drinks or foods that already contain sugar, such as smoothies, breakfast cereals or desserts, you may be consuming too much sugar. Pay attention to your overall health everywhere.
• You can replace the sugar in your food with honey or jaggery, but do not use them as additional sweeteners. This can make you feel heavy.
• Drink honey or jaggery in the morning to give you energy and boost your metabolism. If you drink it at night, you don’t give your body time to burn calories.