{"id":15981,"date":"2026-10-25T16:32:31","date_gmt":"2026-10-25T16:32:31","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=15981"},"modified":"2026-10-25T16:32:34","modified_gmt":"2026-10-25T16:32:34","slug":"jaggery-vs-sugar-brown-sugar-khand-which-is-better","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/","title":{"rendered":"Jaggery vs Sugar: Does the Kind of Sugar Actually Matter?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6ade44729673b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6ade44729673b\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Quick_Answer\" >Quick Answer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Why_Line_Them_All_Up\" >Why Line Them All Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#The_Shelf_Decoded\" >The Shelf, Decoded<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#What_Actually_Differs\" >What Actually Differs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#What_Doesnt_Differ\" >What Doesn&#8217;t Differ<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#How_Much_Sugar_Can_You_Have_in_a_Day\" >How Much Sugar Can You Have in a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Where_the_Sugar_Actually_Comes_From\" >Where the Sugar Actually Comes From<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Cutting_Back_Without_Making_Food_Joyless\" >Cutting Back Without Making Food Joyless<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#The_Honest_Gut_Angle\" >The Honest Gut Angle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Buying_Jaggery_Well\" >Buying Jaggery Well<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Enjoying_Festive_Sweets_Without_Overdoing_It\" >Enjoying Festive Sweets Without Overdoing It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#The_Honest_Takeaway\" >The Honest Takeaway<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/jaggery-vs-sugar-brown-sugar-khand-which-is-better\/#Sources\" >Sources<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quick_Answer\"><\/span>Quick Answer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jaggery, khand, brown sugar, raw sugar, organic sugar, mishri and white sugar are all mostly sugar. Jaggery can carry some minerals and plant compounds that white sugar largely lacks, but that does not make it a healthier sweetener or a diabetes-friendly substitute. All count towards your added-sugar intake. Choose between them for flavour and cooking, and put your effort into how much you use rather than which kind.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Line_Them_All_Up\"><\/span>Why Line Them All Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Most jaggery-versus-sugar comparisons set jaggery against white sugar and nothing else. Jaggery wins easily: it&#8217;s darker, less processed and carries a few minerals, and the conclusion becomes \u2018switch to jaggery and you&#8217;re eating healthily\u2019. Put the whole shelf side by side, and a more useful picture emerges: the differences between these sweeteners are real but small, and they&#8217;re dwarfed by the one thing they share.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">None of this is an argument against sweetness. Indian food has a long, rich tradition of it, from payesh and chikki to gur ki roti and festive mithai, and a piece of good jaggery is one of life&#8217;s small pleasures. The point is only to see these products clearly, so that the choice rests on taste and quantity rather than on a health halo that doesn&#8217;t hold up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Shelf_Decoded\"><\/span>The Shelf, Decoded<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>White sugar<\/strong> is made from sugarcane or sugar beet. It is almost pure sucrose, with the molasses removed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Jaggery, or gur,<\/strong> is made by concentrating sugarcane juice without separating out the molasses. It&#8217;s mostly sugar, with some moisture, minerals and other cane-juice constituents left in. Shakkar often refers to powdered jaggery, but names vary regionally, so check what the pack actually contains.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Palm jaggery<\/strong> is made from palm sap instead of cane: karupatti in Tamil Nadu, and Bengal&#8217;s much-loved nolen gur from date palm, a winter treat. Different flavour, same basic idea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Khand, or khandsari,<\/strong> is a traditional Indian sugar made from cane juice in open pans. Processing and colour vary; \u2018traditional\u2019 does not make it low in sugar. <a href=\"https:\/\/www.fssai.gov.in\/upload\/uploadfiles\/files\/9_%20Chapter%202_8%20%28Sweetening%20agents%20including%20Honey%29.pdf\">FSSAI&#8217;s sweetener standards<\/a> distinguish desi and sulphur varieties.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Brown sugar<\/strong> may be white sugar with molasses added back, or sugar that retains some molasses. Brown does not necessarily mean much less refined.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Raw sugar,<\/strong> including demerara and turbinado, typically has larger, golden crystals and some residual molasses. It&#8217;s processed, not straight from the cane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Organic sugar<\/strong> describes production under organic standards. It can be white, brown or raw, and nutritionally it&#8217;s still sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mishri,<\/strong> the crystallised lumps often served with saunf, is essentially sugar in crystal form.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Actually_Differs\"><\/span>What Actually Differs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The main differences are processing, moisture, molasses and other retained constituents, and with them colour, flavour and some minerals. There isn&#8217;t a dependable nutritional ranking you can read from the colour alone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s why jaggery is often praised for its iron. The <a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\">Indian Food Composition Tables<\/a> record iron and potassium in cane jaggery, but the amounts vary, and a small serving is no reason to rely on it for your day&#8217;s mineral needs. Jaggery isn&#8217;t a treatment for iron deficiency or anaemia. Iron-rich foods belong in the diet, and a doctor should guide anyone with diagnosed or suspected deficiency.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ir.cftri.res.in\/9040\/\">Laboratory research has also identified phenolic compounds and antioxidant activity in jaggery<\/a>. That is different from showing that eating it improves digestion, boosts immunity, \u2018detoxes\u2019 the body or prevents anaemia. Those benefits are not established by laboratory antioxidant tests.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Flavour is the more genuine difference. Jaggery brings a deep, caramel, slightly earthy sweetness that white sugar can&#8217;t; nolen gur brings something else again. Those are excellent reasons to choose it in cooking.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Doesnt_Differ\"><\/span>What Doesn&#8217;t Differ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">All of these sweeteners add sugar and energy, and all can raise blood glucose. The response depends on the product, the amount, the rest of the meal and the person. Less refined does not mean a gentler effect on blood sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Glycaemic index, or GI, describes the blood-glucose response to a standard amount of available carbohydrate in a food. A single GI figure should not be treated as a guarantee for every jaggery product. If you have diabetes, prediabetes or metabolic syndrome, jaggery is not a diabetes-friendly replacement for white sugar. <a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/healthy-living-with-diabetes\">Your overall meal plan and portions matter<\/a>; follow your doctor or dietitian&#8217;s advice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/www.who.int\/news\/item\/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children\">World Health Organization recommends<\/a> keeping free sugars below 10% of daily energy, with a further reduction below 5% suggested for additional benefit. On a 2,000-kcal diet, 5% is about 25 g of sugar, or roughly six teaspoons.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Free sugars include sugars added by manufacturers, cooks or consumers, plus sugars in honey, syrups, fruit juices and juice concentrates. Jaggery, khand, brown and organic sugar count just as white sugar does. Sugars naturally present in whole fresh fruit and plain milk are not included.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Much_Sugar_Can_You_Have_in_a_Day\"><\/span>How Much Sugar Can You Have in a Day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">ICMR-NIN Dietary Guidelines for Indians, 2024<\/a> advise adults to keep sugar below 5% of daily energy. They define intake above 25 g a day as high on a reference diet of 2,000 kcal. That is a daily total across added sugars, including jaggery, not an allowance for each sweetener.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For an otherwise healthy adult eating around 2,000 kcal a day, keeping added sugar to around 10\u201320 g can be a practical way to stay below that limit. It is not a minimum you need to eat, and energy needs and medical advice can change the appropriate amount.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The teaspoons in your chai, the sugar in a packaged drink and the jaggery in your payasam all belong in that total.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_the_Sugar_Actually_Comes_From\"><\/span>Where the Sugar Actually Comes From<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The choice between jaggery and white sugar often matters less than how much sugar arrives through ordinary habits. Some places to look:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chai and coffee.<\/strong> Two or three cups a day, each with a couple of teaspoons, adds up quickly and can account for a large share of a day&#8217;s added sugar on its own.<\/li>\n\n\n\n<li><strong>Mithai and festive sweets,<\/strong> especially through wedding and festive seasons.<\/li>\n\n\n\n<li><strong>Drinks,<\/strong> including sweetened lassi, flavoured milk, bottled juices and soft drinks. Even juice with \u2018no added sugar\u2019 contributes free sugars.<\/li>\n\n\n\n<li><strong>Foods that don&#8217;t taste obviously sweet.<\/strong> The WHO gives the example of ketchup: a tablespoon can carry around a teaspoon of free sugar. Check biscuits, breakfast cereals and sauces too; recipes and brands vary.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That&#8217;s where the real difference is. Switching the sugar in your chai to jaggery changes very little about its role as added sugar; cutting it from two teaspoons to one cuts the amount you add in half.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cutting_Back_Without_Making_Food_Joyless\"><\/span>Cutting Back Without Making Food Joyless<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduce gradually.<\/strong> Cutting the sugar in chai by a little each week may be easier to sustain than stopping at once. Give yourself time to get used to less sweetness.<\/li>\n\n\n\n<li><strong>Let spices do some of the work.<\/strong> Elaichi, cinnamon, saunf and a little extra ginger bring flavour to chai and desserts made with less sugar.<\/li>\n\n\n\n<li><strong>Keep sweets for occasions,<\/strong> which is also when they mean the most.<\/li>\n\n\n\n<li><strong>Reach for whole fruit<\/strong> when you want something sweet between meals.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Honest_Gut_Angle\"><\/span>The Honest Gut Angle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ordinary sugars are mainly digested and absorbed in the small intestine. Swapping white sugar for jaggery has no established special benefit for your gut. What matters more is the overall pattern: sweet foods and drinks shouldn&#8217;t crowd out the fibre-rich foods your gut needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whole foods can bring sweetness and fibre together: a piece of fruit, an intact date, a few raisins in kheer. Portions still matter, and adding them does not cancel out the sugar already in the dish. For the bigger picture, look at <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/how-to-increase-fibre-in-indian-diet\/\">where fibre already fits into an Indian diet<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The old habit of a small piece of gur after a meal is worth a word. It&#8217;s a pleasant, long-standing tradition, and a small piece contributes a little more added sugar. A digestive benefit has not been established in good clinical studies. Enjoy it for what it is.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Buying_Jaggery_Well\"><\/span>Buying Jaggery Well<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you do choose jaggery, quality matters. <a href=\"https:\/\/fssai.gov.in\/docs\/food-testing\/national-survey\/Approved_Survey.pdf\">FSSAI&#8217;s national jaggery surveillance<\/a> found samples with added colours and sulphite levels above permitted limits. But colour alone cannot establish purity: light jaggery isn&#8217;t automatically adulterated, and dark jaggery isn&#8217;t proof of authenticity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buy from licensed, reputable sources. On packaged jaggery, <a href=\"https:\/\/eatrightindia.gov.in\/EatRightIndia\/how-to-read-label.jsp\">look for the FSSAI logo and licence number<\/a>, along with the maker&#8217;s details, batch information and date marking. Check the ingredients and storage instructions. A \u2018natural\u2019 or \u2018organic\u2019 claim is no reason to skip the label.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Enjoying_Festive_Sweets_Without_Overdoing_It\"><\/span>Enjoying Festive Sweets Without Overdoing It<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is room to enjoy sweets and desserts occasionally. The part to watch is when they become a daily habit, or a sweet drink, a dessert and a piece of gur all arrive without much thought. Being mindful of portions lets you enjoy the food without needing to turn one kind of sugar into a health food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some ways to put that into practice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eat for the taste and satisfaction.<\/strong> Serve a small portion, enjoy it, and pause before taking more. Dessert doesn&#8217;t have to fill your stomach.<\/li>\n\n\n\n<li><strong>Look at the recipe as well as the name.<\/strong> Jaggery payasam, dry-fruit ladoo, rava or rice kheer, besan ladoo and rasmalai may bring milk, nuts or pulses along with their sweetness. They aren&#8217;t automatically healthier than jalebi, gulab jamun or rasgulla: the ingredients, sugar, fat and serving size decide what you&#8217;re eating. \u2018Made with jaggery\u2019 is not a free pass.<\/li>\n\n\n\n<li><strong>Keep the main meal balanced.<\/strong> Fibre-rich foods and a source of protein can help you feel satisfied. Think dal, vegetables and whole grains, with other protein foods as appropriate. <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/tofu-vs-paneer-protein-nutrition-digestion\/\">Paneer and tofu are two options<\/a> to consider alongside the rest of your plate.<\/li>\n\n\n\n<li><strong>Enjoy a small dessert after a meal if that helps you manage the portion.<\/strong> It may be easier than approaching sweets very hungry, but the meal does not cancel the dessert&#8217;s sugar or guarantee against a glucose rise. If you manage diabetes, fit it into your individual meal plan.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Honest_Takeaway\"><\/span>The Honest Takeaway<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jaggery isn&#8217;t a health food, brown sugar isn&#8217;t a healthier sugar, and organic sugar isn&#8217;t less sugary. They differ in flavour, colour and some retained nutrients, and all of them count towards your added-sugar intake. Choose jaggery because you love the taste of gur in your chikki or your payesh. Use it mindfully and in moderation; if you have diabetes or are at risk of it, don&#8217;t treat it as a safer substitute for sugar. And put your energy where it actually matters: using less of all of them.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources\"><\/span>Sources<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">ICMR-National Institute of Nutrition: Dietary Guidelines for Indians, 2024<\/a>. Adult sugar guidance, the 2,000-kcal reference and the definition of added sugars; see page 94.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.who.int\/news\/item\/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children\">World Health Organization: Sugars intake guidance<\/a>. Free-sugar definition, intake limits and the ketchup example.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.nin.res.in\/ebooks\/IFCT2017.pdf\">ICMR-National Institute of Nutrition: Indian Food Composition Tables, 2017<\/a>. Cane jaggery, entry I001; mineral data in Table 5, pages 143\u2013144.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.fssai.gov.in\/upload\/uploadfiles\/files\/9_%20Chapter%202_8%20%28Sweetening%20agents%20including%20Honey%29.pdf\">FSSAI: Sweetening agents including honey, Chapter 2.8<\/a>. Standards for sugar, khandsari, mishri and jaggery.<\/li>\n\n\n\n<li><a href=\"https:\/\/ir.cftri.res.in\/9040\/\">Harish Nayaka MA et al.: Cytoprotective and antioxidant activity studies of jaggery sugar<\/a>. Food Chemistry, 2009;115:113\u2013118. Laboratory research on phenolic compounds and antioxidant activity, not a human clinical trial.<\/li>\n\n\n\n<li><a href=\"https:\/\/fssai.gov.in\/docs\/food-testing\/national-survey\/Approved_Survey.pdf\">FSSAI: National jaggery surveillance report<\/a>. Testing for added colours, sulphites and other quality parameters.<\/li>\n\n\n\n<li><a href=\"https:\/\/eatrightindia.gov.in\/EatRightIndia\/how-to-read-label.jsp\">FSSAI Eat Right India: How to read labels<\/a>. FSSAI logo and licence number, ingredients and date checks.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/healthy-living-with-diabetes\">US National Institute of Diabetes and Digestive and Kidney Diseases: Healthy living with diabetes<\/a>. Individual meal planning, portions and carbohydrate management.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Disclaimer<\/strong>: This article is for general information and does not replace personalised medical or dietary advice. If you have diabetes, prediabetes, metabolic syndrome, suspected iron deficiency or another condition affected by diet, follow your doctor or qualified dietitian&#8217;s advice on sugar, sweeteners and treatment. If symptoms continue, are severe, or keep coming back, speak to a doctor.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From gur and khand to brown sugar and mishri, the differences in flavour are real. The health claims need a closer look.<\/p>\n","protected":false},"author":123,"featured_media":15983,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[42],"tags":[1661,1660,1659,1657,1195,1658,1662,1663,1634],"ppma_author":[106],"class_list":["post-15981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","tag-added-sugar","tag-brown-sugar","tag-diabetes","tag-festive-eating","tag-jaggery","tag-khandsari","tag-mishri","tag-nutrition-comparisons","tag-sugar"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jaggery vs Sugar: Brown Sugar, Khand and More. Which Is Better?<\/title>\n<meta name=\"description\" content=\"Is jaggery healthier than sugar? 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She holds an M.Sc. in Food Science and Nutrition from Mount Carmel College, Bengaluru. Her professional background includes work in clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, and nutrition consultancy in corporate settings. She combines dietary counselling with nutrition education, health talks and science-based content writing, focusing on practical guidance for everyday food choices. Qurath has co-authored a clinical nutrition case report and contributed articles to the Times of India\u2019s Readers\u2019 Blog platform under NutriHealthbyQurath. At Happy Tummy, she contributes as both an author and an expert reviewer, with published work covering food labels, nutrition claims and digestive wellbeing. Areas of focus Clinical nutrition and dietary counselling Public health nutrition and nutrition education Everyday eating habits and digestive wellbeing Food information and nutrition communication Education M.Sc. in Food Science and Nutrition, Mount Carmel College, Bengaluru. Selected publications and writing Nutritional management in Stevens Johnson syndrome. Co-author of a case report in IP Journal of Nutrition, Metabolism and Health Science, 2(1), 20\u201322. DOI Eat Right to Sleep Tight. Times of India Readers\u2019Blog, June 2021. Nutrition care for PMS (premenstrual syndrome). Times of India Readers\u2019Blog, June 2021.","sameAs":["https:\/\/www.instagram.com\/nutrihealth.qurath\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/qurath\/"}]}},"authors":[{"term_id":106,"user_id":123,"is_guest":0,"slug":"qurath","display_name":"qurath","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","author_category":"1","first_name":"Qurath","last_name":"Ain","user_url":"","job_title":"Nutritionist and clinical dietitian","description":"Qurath Ain, also published as Qurathulain, is a nutritionist and clinical dietitian whose experience spans clinical\r\nnutrition, public health nutrition and the food industry. She holds an M.Sc. in Food Science and Nutrition from Mount Carmel College, Bengaluru.\r\n\r\nHer professional background includes work in clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, and nutrition consultancy in corporate settings. She combines dietary counselling with nutrition education, health talks and science-based content writing, focusing on practical guidance for everyday food choices.\r\n\r\nQurath has co-authored a clinical nutrition case report and contributed articles to the Times of India\u2019s Readers\u2019 Blog platform under NutriHealthbyQurath.\r\n\r\nAt Happy Tummy, she contributes as both an author and an expert\r\nreviewer, with published work covering food labels, nutrition claims and digestive wellbeing.\r\n\r\n<strong>Areas of focus<\/strong>\r\n\r\nClinical nutrition and dietary counselling\r\nPublic health nutrition and nutrition education\r\nEveryday eating habits and digestive wellbeing\r\nFood information and nutrition communication\r\n\r\n<strong>Education<\/strong>\r\nM.Sc. in Food Science and Nutrition, Mount Carmel College, Bengaluru.\r\n\r\n<strong>Selected publications and writing<\/strong>\r\n<a href=\"https:\/\/www.researchgate.net\/publication\/343160109_Nutritional_management_in_stevens_johnson_syndrome\">Nutritional management in Stevens Johnson syndrome.<\/a> Co-author of a case report in IP Journal of Nutrition,\r\nMetabolism and Health Science, 2(1), 20\u201322. <a href=\"https:\/\/jnmhs.com\/archive\/volume\/2\/issue\/1\/article\/1786\">DOI<\/a>\r\n<a href=\"https:\/\/timesofindia.indiatimes.com\/readersblog\/nutrihealthbyqurath\/eat-right-to-sleep-tight-33133\/\">Eat Right to Sleep Tight<\/a>. Times of India Readers\u2019Blog, June 2021.\r\n<a href=\"https:\/\/timesofindia.indiatimes.com\/readersblog\/nutrihealthbyqurath\/nutrition-care-for-pms-premenstrual-syndrome-34157\/\">Nutrition care for PMS (premenstrual syndrome)<\/a>. Times of India Readers\u2019Blog, June 2021."}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15981","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=15981"}],"version-history":[{"count":1,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15981\/revisions"}],"predecessor-version":[{"id":15982,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15981\/revisions\/15982"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/15983"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=15981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=15981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=15981"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=15981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}