Jaggery vs Sugar: Which Is Better for Managing Diabetes?

Mansi Bhatt | 26 August, 2025

Introduction

The debate between jaggery or sugar has been around for years. With jaggery being marketed as “natural,” “Ayurvedic,” and “healthier,” many diabetics believe it is a safe replacement for sugar. But is that true?

Here’s the reality: Jaggery and sugar both have nearly the same effect on your blood sugar. The so-called jaggery diabetes benefits are mostly myths.

Understanding Jaggery and Sugar

What is Sugar?

Sugar, or table sugar (sucrose), is made from sugarcane or sugar beet. Through refining, it loses all nutrients and becomes pure sucrose.

Calories: 1 tsp = 16 kcal
Glycemic Index (GI): ~65
Impact: Spikes blood glucose quickly

What is Jaggery?

Jaggery, or gur, is less refined and made from sugarcane juice or palm sap. It retains trace minerals but is still mostly sucrose.

Calories: 1 tsp = 15–20 kcal
Glycemic Index (GI): ~84 (higher than sugar!)
Impact: Causes rapid blood sugar spikes

👉 Both jaggery and sugar are high glycemic foods with almost identical effects on blood glucose.

Blood Sugar Effect of Jaggery vs Sugar

How Sugar Impacts Diabetes

Sharp rise in blood glucose
Increased insulin demand
Insulin resistance over time
Higher HbA1c and diabetes complications

Blood Sugar Effect of Jaggery

The blood sugar effect of jaggery is no different. Despite small amounts of iron and magnesium, jaggery is still 65–85% sucrose. Studies show jaggery can raise blood glucose as quickly as sugar, if not faster.

Case Study 1: Mrs. Meena’s Story

Mrs. Meena, 52 years old, came to Redial Clinic with fasting blood sugar of 180 mg/dl. She proudly told us she had stopped sugar completely and replaced it with jaggery in her tea.

But when we checked her continuous glucose monitor (CGM), her sugar spiked to 240 mg/dl within 30 minutes of having jaggery tea—exactly the same as if she had added sugar.

When we guided her to completely cut both jaggery and sugar, her fasting sugar dropped by 30 points in just two weeks.

👉 Lesson: Jaggery is not a safe replacement for sugar in diabetes.

Jaggery or Sugar for Diabetes: Which Is Safer?

Expert Opinion

At Redial Clinic, after analyzing hundreds of cases, our conclusion is clear: Neither jaggery nor sugar is safe.

Nutritional Pros & Cons

Sugar: Empty calories, no nutrients
Jaggery: Trace minerals, but still empty calories in practice
Verdict: The supposed jaggery diabetes benefits don’t matter because you’d need to eat large amounts to gain any nutrients—at which point your blood sugar would shoot dangerously high.

Portion Control & Practical Tips

Both should be avoided as daily habits.

Case Study 2: Mr. Rajesh’s Misconception

Mr. Rajesh, 47, a businessman with HbA1c of 8.5%, said: “Doctor, I only eat ladoos made from jaggery, not sugar. They are good for health, right?”

We asked him to check his glucose after a jaggery ladoo. His blood sugar jumped from 160 mg/dl to 290 mg/dl within an hour.

👉 This proves that the sugar diabetes impact and the blood sugar effect of jaggery are almost identical.

Jaggery Diabetes Benefits – Fact or Myth?

Common claims about jaggery include:

“It cleanses the blood”
“It boosts immunity”
“It’s safer for diabetics than sugar”

Reality:

These are marketing myths with no solid scientific evidence.
The blood sugar effect of jaggery cancels out any tiny nutritional advantage.
For diabetics, jaggery is just as dangerous as sugar.

Healthier Alternatives to Jaggery and Sugar

Instead of asking “Which is healthier: jaggery or sugar?”, the better question is: “What can I use instead?”

Here are the only two safe options we recommend:

Stevia – A natural, plant-based sweetener with zero calories and no impact on blood sugar.
Monk Fruit Extract – Also natural and safe for diabetics.

⚠️ Other sweeteners like honey, coconut sugar, or dates are often marketed as safe—but they are not recommended in our clinic protocols for diabetes reversal.

Case Study 3: Mrs. Anita’s Success with Stevia

Mrs. Anita, 60, had been diabetic for 15 years. She loved her morning tea but couldn’t drink it without sweetness. After switching from sugar to stevia drops, her blood sugars remained stable after tea, unlike the spikes she had with sugar and jaggery.

👉 This shows that stevia and monk fruit are truly safe sugar alternatives for diabetes.

Takeaway – Which Is Healthier: Jaggery or Sugar?

✅ The answer is: Neither Jaggery is healthy nor sugar.

Both spike blood sugar, both increase insulin resistance, and both worsen diabetes. The supposed jaggery diabetes benefits are myths.

How Can Redial Clinic Help You Choose the Best Sweeteners?

At Redial Clinic, Green Park, Delhi, we:

Track your blood sugar response to foods with CGM technology
Provide personalized diet plans based on your preferences
Guide you on the best sugar alternatives for diabetes
Help you reverse type 2 diabetes naturally, without depending on medications

FAQs

Is jaggery safe for diabetics to eat daily? – No. Daily use of jaggery is harmful because it spikes blood sugar levels just like sugar.
Which is better for diabetes management – jaggery or sugar? – Neither. Both are equally unsafe.
What is the blood sugar effect of jaggery compared to sugar? – Almost identical, sometimes worse, since jaggery’s GI is slightly higher.
Can diabetics replace sugar with jaggery for health benefits? – No. This is a myth. Both worsen blood sugar levels.
Does jaggery offer any real diabetes benefits over sugar? – No. Nutritional traces in jaggery are too small to matter.
What are the best sugar alternatives for people with diabetes? – Stevia and monk fruit extract.

Final Verdict

The debate on jaggery vs sugar often distracts from the real issue: both are equally harmful for diabetics.

The blood sugar effect of jaggery is as bad, if not worse, than sugar. The so-called jaggery diabetes benefits are myths, and daily use is unsafe.

At Redial Clinic, we have successfully reversed diabetes in hundreds of patients by eliminating sugar and jaggery, focusing on low-carb, high-protein, and healthy fats. With the right diet and lifestyle changes, you too can normalize blood sugar without lifelong medication.

References

American Diabetes Association, Diabetes Care (2019) – Nutrition therapy highlights the dangers of added sugars in worsening insulin resistance and glucose control.
Satya S. et al., Journal of Nutrition & Metabolism (2010) – Indian carbohydrate foods like jaggery have a high glycemic index, raising blood sugar quickly.
Raghuram T.C. et al., Indian Journal of Nutrition and Dietetics (1982) – Both jaggery and sugar caused sharp post-meal glucose rises in diabetics.
Newcastle University, The Lancet (2017, DiRECT Trial) – Diabetes remission is possible by reducing dietary sugars and reversing fat accumulation in the liver and pancreas.
Redial Clinic Case Files (Delhi, 2024) – Clinical observations confirm jaggery and sugar both spike blood sugar in patients with diabetes.

Mansi Bhatt

Mansi Bhatt, MSc (Food & Nutrition), is a Clinical Nutritionist at Redial Clinic, Delhi. She specializes in diabetes reversal through low-carb, high-protein Indian diets, helping patients overcome type 2 diabetes, obesity, high cholesterol, and fatty liver. Her science-backed approach combines traditional Indian foods with modern metabolic nutrition to restore health sustainably.