Health Myths And Facts: Are Brown Sugar Or Jaggery Really A Substitute Of Refined Sugar For Weight Loss? See What Experts Say

ABP Live sought the opinion of experts who shared the nutrient quotient of brown sugar and jaggery and, whether they help in weight loss compared to refined sugar.

New Delhi: Brown sugar can be refined or unrefined and contains a significant amount of molasses but the majority of the brown sugar you'll find in the grocery store is refined. Just like all other sugars, brown sugar contains calories and carbohydrates but no significant amounts of vitamins or minerals. Jaggery, on the other hand, is unrefined sugar obtained from sugar cane or palm sap. Compared to refined sugar, it tends to contain more natural nutrients and minerals such as iron and potassium.

In this regard, ABP Live sought the opinion of experts who shared whether brown sugar and jaggery have fewer calories or help in weight loss compared to refined sugar.

Dr. Ajay Gupta, MBBS, MD (Med), FIACM, MACE, CCEBDM, Scholar American Diabetes Association said, "It is a misconception that brown sugar has got lesser calories. The only difference is that brown sugar has got more molasses as compared to white sugar and also it has slightly more minerals than white sugar, but it does not provide any health benefit. Jaggery, on the other hand, is a crude form of sugar, and the process is that sugar cane juice produces jaggery, which in turn is refined into sugars.

S.C Sharma, a Co-ordinator Therapist and Naturopath expert added, "Jaggery is a traditional sweetener made by extracting juice from sugarcane or palm trees, which is then boiled and solidified. Unlike refined sugar, jaggery is not chemically processed and retains some of the natural nutrients present in sugarcane. These include small amounts of iron, calcium, and potassium."

Mariam Lakdawala, Nutrition Consultant at Dr. Aparna’s Laparoscopic and Bariatric Surgery Centre, Mumbai then spoke about the calories present in brown sugar and jaggery and how most of us have fallen prey to the advertising gimmicks.

She said, "1 tsp (5 g) of brown sugar/ jaggery/sugar provides approximately 20 kilocalories. For weight loss, none of these sweeteners is beneficial as they have the same calorie content and glycaemic index."

Since brown sugar contains molasses, she also went on to explain what molasses are, saying, "Molasses are responsible for improving the nutritional profile of brown sugar and jaggery as they contain nutrients like iron, calcium, copper, selenium, potassium, B vitamins, antioxidants, etc. thus, distinguishing them from refined sugars which are empty-calorie foods and have no nutritional benefit."

However, though brown sugar and jaggery contain nutrients, these are not in very significant quantities to qualify as a healthy substitute for refined sugar. Similarly, it will not serve as a healthy option for those suffering from diabetes mellitus as these are simple carbohydrates that will add to the carbohydrate load and must be avoided in the same way as simple sugar.

Mariam further advised replacing refined sugar with low-calorie sweeteners like stevia, monk fruit extract, sugar polyols, etc. instead, as they impart sweetness in small amounts and are considered safe.

When it comes to counting calories, it’s important to understand that brown sugar and jaggery still have the same amount of calories but one advantage of these options is that they contain slightly increased and potential nutritional benefits. Yet, they should be consumed in moderation and be part of a balanced diet

Richa Anand, who is the Chief Dietician, at Dr LH Hiranandani Hospital, Powai, Mumbai emphasized this and said, "When it comes to weight loss, the main thing to consider is total caloric intake and caloric restriction. While brown sugar and jaggery may have some nutritional advantages over refined sugar, such as higher mineral content, their caloric content is still the same. Instead of relying solely on sweeteners, focus on a well-rounded, well-balanced diet with plenty of whole foods, plenty of fruits and vegetables, lean protein, and whole grains. You should have to adhere to portions and be reasonable in your efforts to lose weight."

"Also, achieving and maintaining a healthy weight requires a comprehensive approach that goes beyond choosing flavour enhancers. Prioritize a balanced lifestyle that includes regular exercise, stress management, and consistent eating with the nutrients you need and want.", she further added.