How Does Jaggery Help in Weight Loss – Uses, Recipes & Health Benefits?

Have you ever wondered why your grandma and grandpa end their meal with a little piece of jaggery? Simply because it full of goodness!

Jaggery, also known as “Gur” in Hindi and Punjabi, is a sweet food originated from India that is extracted from Sugarcanes. It is also known as “Gul” in Marathi, “Bellam” in Telugu, “Bella” in Kannada and “Sharkara” in Malayalam. It’s color can be any shade of brown from light to dark. It comes packed with essential fibres, minerals, and vitamins important for a good health. And luckily this sweet treat has great impact on your weight loss too. With heavenly sweet taste, adding gur to your diet can help you achieve your weight loss goal faster than usual.

How does jaggery helps in weight loss?

Jaggery comes with rich nutritional value that works on your body you flush out the harmful toxins, purifies your blood and improve your digestive system. There are many ways in which jaggery helps you in losing weight. Let’s check out:

It acts as a body detoxifier

Jaggery is helpful in detoxifying your body by flushing out the harmful toxins from your body. Eating jaggery after every meal helps purity your body and thus make your body processes smoother and more efficient.

It improves digestive system

The efficiency of your digestive system is one of the major contributors towards your weight loss progress. Jaggery comes packed with essential fibres and nutrients that help in keeping your digestive system healthy. Furthermore, the damaged digestive system can be a major factor for gaining weight. You can keep your digestive problems at bay by consuming a small piece of jaggery after every meal, especially after dinner.

Jaggery boosts metabolism

The nutrients and vitamins present in jaggery are helpful in boosting metabolism. A great metabolism is helpful in burning more calories and thus resulting in more weight loss. Therefore, by eating jaggery on regular basis, you can maintain a healthy weight.

It helps your body retain water

Jaggery is powerhouse of essential nutrients and potassium is one of them which help in retaining water in the body. When you retain more water, you are likely to lose more weight.

It is the best replacement of sugar

The best thing about this natural sweetener is that it is an easy replacement for sugar which is the biggest enemy of your weight loss plan. You might have noticed that whenever the dieticians suggest you a diet, they always tell you to cut your sugar. While it is very difficult for sugar addicts to completely quit sugar, jaggery can be a saviour for them.

It is a healthy composition in itself

Jaggery is a natural sweetener that is 20% sugar, 50% sucrose, 20% moisture, and 10% other nutrients. Therefore, it is a healthy composition in itself and is effective in weight loss.

Also Read: Mint Leaves For Weight Loss

Nutritional Facts and Value of Jaggery

The table below shows the nutritional value of 10 grams of Jaggery:

Sr No Nutrient Value per 10g
1 Calories for fat 0
2 Overall Calories 38.3
3 Fat 0
4 Carbohydrates 9.8g
5 Protein 0.01g
6 Water 0.40g
7 Sugar 9.7g
8 Calcium 8 mg
9 Potassium 13 mg
10 Magnesium 16 mg

Jaggery Recipes for Losing Weight

Jaggery can be consumed in plenty of ways in order to lose weight. I am going to discuss few of them:

Raw Jaggery

Simple raw jaggery is obtained from concentrated sugarcane juice and it can be consumed in raw form after every meal to improve digestion and lose weight.

Note: Eat only a small piece of jaggery after every meal. Avoid excess consumption.

Jaggery and Saunf

You can easily find saunf mixed jaggery in store which is also very good for weight loss. Saunf is mixed in jaggery at the time of preparation. You can eat a small piece of saunf mixed jaggery aftyer every meal for metabolism boost and healthier digestive system.

Best time to eat: Night (After Dinner)

Saunf missed jaggery is also beneficial for cough and common cold.

Jaggery Candy

jaggery candyJaggery candy is the tastiest way of losing weight with the jaggery. It is also one of the best sweet snacks in winters. Let’s see how we make jaggery candy:


  1. 1 bowl jaggery powder
  2. Organic ghee – ½ bowl
  3. Peanuts – ½ bowl
  4. Sesame seeds – ¼ bowl


  1. Take a pan and heat the ghee in it
  2. Roast peanuts and sesame seeds a little bit
  3. Add jaggery and cook on low flame for 10 minutes
  4. Grease a plate with ghee and take out the mixture in it
  5. Let it cool and eat small portions everyday

Note: Please do not overheat as it can leave the candy too hard to chew.

Jaggery Ginger Tea

jaggery teaJaggery ginger tea is one of the healthiest beverages of India. It doesn’t only help in weight loss, but is also very effective in treating the common cold and cough.


  1. Tea leaves (Chai Patti) – 1 Teaspoon
  2. Jaggery – 1 small piece
  3. 1 cup water
  4. 1 small piece ginger
  5. Cardamom – 1
  6. Milk – ¼ cup


  1. Boil 1 cup of water in pan
  2. Add jaggery to it until it dissolves
  3. Add crushed ginger, cardamom, and tea leaves
  4. Let it boil for 15 mins
  5. Add milk and boil again for 10 minutes

Your jaggery tea is ready. Drink hot.

Best time to drink: Evening in Winters

Jaggery Water (Gur Sharbat)

jaggery waterThis again is a great gur recipe to lose weight and it’s very simple to make.


  1. 1 teaspoon powdered jaggery
  2. 1 lemon
  3. 5-6 mint leaves
  4. 1 cup water


  1. Make the mint induced water by leaving the mint leaves overnight in water.
  2. Add lemon juice to the water
  3. Now add jaggery and mix it well

Drink Cold.

Best time to drink: Summer morning

This drink is helpful in keeping your stomach cool and prevents acidity.

How much jaggery should be consumed in a day?

Jaggery tea – Maximum 2 cups

Jaggery Candy – 1 Small Piece

Gur Sharbat (Jaggery Water) – 1 glass

Jaggery Powder – 2-3 teaspoons

Also Read: Horse Gram For Weight Loss

Jaggery Vs Sugar for Weight Loss

As I mentioned earlier in this article that jaggery is a great replacement of sugar. You might know that many dieticians and doctors tell you that sugar is no good. It is 100% unhealthy. For the weight loss enthusiasts, cutting-off sugar completely can make their weight loss regimen 40% more effective. For diabetics, sugar is like the poison. Jaggery is an ultimate saviour for them. It helps you get rid of sugar; controls sugar cravings, and maintain a healthy weight as well as healthy lifestyle.

Where sugar has 0% goodness, jaggery has following advantages that are convincing enough for you to stop eating sugar and start eating jaggery:

  1. Jaggery contains many important nutrients while there is 0% goodness in sugar.
  2. Jaggery and ginger tea can be helpful for relieving common cold while sugar has no such properties.
  3. It improves digestion significantly.
  4. Jaggery helps in weight loss while sugar can result in weight gain
  5. Jaggery boosts immunity, detoxifies body, maintain healthy blood pressure while sugar can’t do any of these things.

Other Health Benefits of Jaggery

Apart from weight loss, there are many other health benefits of jaggery as mentioned below:

Boosts Immunity

Jaggery is a great immunity booster because it comes packed with antioxidants and essential minerals like zinc and selenium that provides resistance against various infections. It is also helpful in preventing free radical damage inside the body.

Purifies Blood

One of the widely known benefits of jaggery is that it has the ability to purify your blood by cleansing your blood vessels. You can consume jaggery regularly in small amounts to purify your blood.

Relieves Constipation

Are you suffering from constipation lately? Chew some pieces of jaggery and see your bowel movements getting into the place and relieve the constipation. It does so by activating the digestive enzymes in your body.

Cleanses the body from inside

If you want to remove unwanted particles from your body, eat jaggery. It has natural cleansing properties for cleansing the lungs, intestines, stomach, and food pipe. Doctors often recommend jaggery to the people who live or work in highly polluted areas.

Relieves the menstrual pain

If the menstrual cramps trouble you a lot, you might find a little relief in jaggery. Jaggery is rich in many nutrients that are good for most of menstrual problems. Consumption of jaggery before periods is helpful in combating premenstrual syndrome by releasing the sufficient amounts of endorphins.

Promotes the production of haemoglobin

Jaggery is the power house of iron and folate which help in the production of blood cells and thus this super-food helps you prevent anaemia. This is the reason why most of the doctors suggest consumption of jaggery to the pregnant women.

Detoxifies the liver

Jaggery enhances your liver health by detoxifying your body by removing the harmful toxins. You don’t need to spend much on those expensive detox drinks when jaggery can serve the purpose for you.

Treats Cold Infections

Jaggery can help you fight common cold, flu, and cough. You can drink warm water with jaggery to relieve common cold and cough. You can also drink jaggery tea to treat common cold.

Good for intestinal health

Jaggery is exceptionally good for your intestinal health because it is rich in magnesium content. 10 gm of fulfils 4% of your daily magnesium requirement.

Good for stomach problems

Jaggery helps in preventing the acidity and other stomach problems by keeping it cool. You can drink Gur Sharbat or jaggery juice to keep your stomach cool in summers.

Keeps Blood Pressure in Control

Jaggery helps in maintaining healthy blood pressure due to presence of potassium and sodium in it. It maintains the acid levels in body and keeps your blood pressure normal.

Prevents Asthma

Expert doctors and nutritionists suggest that regular consumption of jaggery is helpful in preventing asthma and other respiratory problems such as bronchitis.

Provides you energy

Jaggery is a great source of energy because it is a complex carbohydrate unlike the simple carbohydrate as in white sugar. It can keep you active for a longer time. It also helps you get rid of weakness and fatigue in body.

Good for Diabetics

Jaggery is great replacement of sugar for diabetic patients as it is only 20% sugar.

Who should not eat jaggery?

  1. People with diabetes must avoid. They can consume once in a while when they are craving for sugar. Do consult your doctor before the consumption.
  2. Do not eat in excess as it may lead to weight gain too.