Jaggery (Gur) During Pregnancy – Benefits, Safe Amount and Side Effects

Jaggery in pregnancy is generally safe to consume in moderation as part of a healthy, balanced diet, but it should not be treated as a free substitute for refined sugar. According to the World Health Organization (WHO), free sugars should contribute less than 10% of total daily energy intake, with additional health benefits when reduced to below 5% (1). Although jaggery contains small amounts of nutrients such as iron, calcium, and potassium, it is still predominantly a source of sugar and calories. In this article, you’ll discover the potential benefits of jaggery for pregnancy, how much is safe to eat, possible risks, and practical tips for including it wisely in your pregnancy diet.

Is Eating Jaggery Safe During Pregnancy?

Many expectant mothers wonder, “Is jaggery good for pregnancy?” as they look for healthier alternatives to refined sugar and want to make informed dietary choices for themselves and their growing baby. Jaggery is often regarded as a natural, minimally processed sweetener and is widely believed to be a healthier option than refined sugar. However, despite its natural origin, jaggery is still a source of sugar, and consuming it in excess can have negative health effects (2).

So, can we eat jaggery during pregnancy? The answer is yes, but in moderation. Jaggery has essential mineral salts and iron that can be beneficial for your pregnancy. If consumed in limited quantities, jaggery can be healthy for your pregnancy as it helps clean your blood and prevent anaemia.

Nutritional Value of Jaggery

When adding an ingredient, it is crucial to understand the nutritional value it possesses. Jaggery, for instance, is rich in iron, has mineral salts, is high in potassium and can provide the right amount of glucose when consumed in limited doses. The nutritional content of 100 grams of jaggery is given below (3) (4).

• Calories: 383
• Carbohydrate: 84.8 grams
• Protein: 1.85 grams
• Fat: 0.16 grams
• Iron: 4.63 mg, or 61% of the RDI
• Magnesium: 115 mg, or about 20% of the RDI
• Potassium: 488 mg, or 30% of the RDI
• Manganese: 0.72 mg, or 10–20% of the RDI

*RDI – Recommended Dietary Intake

Types of Jaggery to Consume During Pregnancy

Jaggery is a nutritious and natural sweetener that can offer various health benefits during pregnancy. Here are a few types of jaggery to consider adding to your diet:

1. Sugarcane Jaggery

Sugarcane jaggery is the most common type and is made from the concentrated juice of sugarcane. It is rich in iron, which helps prevent anemia, a common issue during pregnancy. Additionally, it provides a natural energy boost and helps maintain stable blood sugar levels, making it a healthier alternative to refined sugar.

2. Palm Jaggery

Palm jaggery is derived from the sap of palm trees. It is packed with essential nutrients like magnesium, potassium, and vitamins, which are beneficial for both the mother and the baby. Palm jaggery also aids in digestion and can help relieve common pregnancy-related digestive issues, such as constipation.

3. Date Palm Jaggery

Date palm jaggery is made from the sap of date palm trees. It is known for its rich flavor and high nutritional value. This type of jaggery is a good source of antioxidants, which can help boost the immune system and reduce inflammation, both of which are important for a healthy pregnancy.

Health Benefits of Eating Jaggery While Pregnant

Jaggery has several health benefits; hence, it is recommended during pregnancy. Given below are some of the benefits of jaggery.

1. Prevents Anaemia

Iron deficiencies can cause anaemia, and jaggery has a high content of iron which helps prevent anaemia (5).

2. Cleanses the Blood

Jaggery has numerous anti-bacterial properties that help clean the blood. This can help avoid infections and proves to be healthy for anyone with a compromised immune system (4) (6). It is particularly beneficial to pregnant women who have weaker immunity due to the hormonal imbalance caused by pregnancy.

3. Improves Bone Health

Jaggery has certain properties that can help in improving bone density. This can be very useful for pregnant women (5).

4. Helps Reduce Water Retention

Water retention is a common pregnancy problem, and eating jaggery during pregnancy helps combat this due to its high potassium content.

5. Reduces Inflammation

Jaggery also has certain anti-inflammatory properties, which can help in reducing and managing inflammation caused during the latter part of your pregnancy.

6. Helps Maintain Electrolyte Balance

Jaggery is rich in potassium. Potassium helps regulate the electrolyte balance in your body.

7. Boosts Energy Levels

Jaggery is a good source of simple carbohydrates that provide instant energy. This can be particularly beneficial for pregnant women who often experience fatigue and need an energy boost (4).

8. Improves Digestion

Jaggery can aid digestion by stimulating digestive enzymes, helping to relieve common pregnancy-related digestive issues such as constipation and indigestion (3).

9. Alleviates Morning Sickness

Consuming small amounts of jaggery can help in managing morning sickness by stabilizing blood sugar levels and reducing nausea.

10. Promotes Healthy Skin

The rich iron content in jaggery can improve hemoglobin levels, resulting in better oxygen supply to the skin cells, giving a healthy glow to the skin, which is often desired during pregnancy.

11. Aids Respiratory Health

Jaggery helps in clearing out the respiratory tract and can be beneficial in preventing respiratory issues that can sometimes be exacerbated by pregnancy (4).

12. Enhances Nutrient Absorption

The presence of minerals in jaggery such as magnesium and potassium helps in improving the absorption of other essential nutrients in the body, promoting overall health during pregnancy.

It is recommended that you talk to a nutritionist to ensure you know how to eat jaggery during pregnancy and how much of it is considered a healthy portion size. Consult your doctor to understand better about jaggery and pregnancy before making dietary changes.

How Much Jaggery Can You Eat While Pregnant?

During pregnancy, moderation is key when it comes to consuming jaggery. While jaggery offers several health benefits due to its rich nutrient profile, it is also high in calories and sugars. It is safe for pregnant women to consume around 15-20 grams of jaggery per day (4). This amount is sufficient to reap the benefits without causing significant spikes in blood sugar levels or excessive calorie intake.

When Is the Best Time to Eat Jaggery When Pregnant?

To reap the benefits of jaggery during pregnancy, it’s important to know when to incorporate it into your diet. The best time to start eating jaggery is from the end of the first trimester, after the first two months of pregnancy. During this period, jaggery can help enhance iron levels, boost immunity, and provide essential nutrients without the risks associated with artificial sweeteners.

Can Jaggery Cause Low Body Weight in Babies?

There is a small chance of jaggery leading to babies being born underweight. Most doctors believe that over-consumption of jaggery combined with an unhealthy lifestyle during pregnancy can lead to a low body weight of your baby post-delivery. This can be combatted by eating healthy portions of jaggery and having a healthy lifestyle. Consult your doctor for more information on what you need to change in your lifestyle during pregnancy.

How to Include Jaggery in Your Pregnancy Diet?

During pregnancy, maintaining a balanced diet is crucial for both the mother’s health and the baby’s development. Including jaggery, a traditional sweetener rich in essential nutrients, can be beneficial. Here are some ways to incorporate jaggery into your pregnancy diet:

• Jaggery in Beverages: Add jaggery to warm beverages like milk or herbal teas for a natural sweetener that also provides iron and calcium.
• Jaggery-based Snacks: Prepare healthy snacks using jaggery, such as peanut or sesame brittle (chikki), to satisfy cravings while ensuring a boost of energy and nutrients.
• In Cooking: Substitute refined sugar with jaggery in cooking, such as in desserts, sauces, or marinades, to enhance flavor and add nutritional value to your meals.
• Jaggery in Traditional Recipes: Explore traditional recipes that use jaggery as a primary ingredient, such as laddoos or kheer, to enjoy its sweetness along with the benefits of vitamins and minerals.

Quick and Delicious Jaggery Recipes for Pregnant Women

Jaggery is a versatile ingredient; it can be used in numerous ways. Here are a couple of yummy and quick recipes that make use of jaggery for pregnant women.

1. Finger Millet and Jaggery Cookies

Ingredients

• Finger Millet (Ragi) flour- 50 gms
• Wheat flour- 50 gms
• Oats- 20 gms
• Jaggery Powder- 60 gms
• Unsalted Butter- 80 gms
• Baking powder- 1/2 teaspoon
• Milk- 2 tablespoons

Recipe

1. Roast finger millet (ragi) flour in a dry pan for 10 minutes. Set aside in a bowl to cool.
2. While the flour is cooling, in a separate bowl, add powdered wheat flour, jaggery, oats, baking powder, and butter. Mix these well and add the ragi flour to the mix once cooled.
3. Add 1 tbs of milk and start kneading the dough. Wrap the dough in cling wrap and keep it in the refrigerator for half an hour.
4. Meanwhile, preheat the oven at 160°C.
5. Remove the cling wrap from the dough and roll the dough into small balls. Using your hands flatten each ball and place them on the tray and bake for 15-20 minutes.
6. Set aside to cool. Serve with tea or coffee.

2. Plantain Jaggery Chips

Ingredients

• Plantains- 2
• Dry Ginger powder- 1 tsp
• Jaggery syrup- 3/4th cup
• Cumin powder- 1 tsp
• Powdered sugar- 3 tbs
• Oil for deep frying

Recipe

1. Peel the plantains cut them lengthwise, and then cut them in small pieces.
2. Heat oil in a pan. When the oil is hot, add the plantain pieces and reduce the flame to medium.
3. Fry the plantain till it becomes crispy and red in colour.
4. Take the pieces out and let them cool for 30 to 60 minutes.
5. Next, add jaggery syrup and ginger powder in a pan and boil this mixture. Add the cumin powder and mix well.
6. Add the fried plantain pieces to this mixture and coat the pieces with the jaggery syrup.
7. Remove the pan from the stove and add powdered sugar to it.
8. Allow the plantain chips to cool and then enjoy this sweet treat.

3. Peanut Sesame Seeds (Til) Chikki

Ingredients

• Peanuts- 2 cups
• White Sesame Seeds (til)- 1/2 cup
• Jaggery- 1½ cups
• Ghee– 1 tsp

Recipe

1. Roast the peanuts and let them cool before removing the skin and dividing it into halves.
2. Roast the white sesame seeds till they get a golden-brown colour.
3. Heat a pot, add the jaggery and ghee and cook it till the jaggery melts. Add a drop of water to check if the jaggery hardens on coming in contact with water. If it does, go on to the next step.
4. Turn off the flame, and add the peanuts and til to the pot and mix well.
5. Take a plate and grease it with ghee and pour the jaggery, peanut, and til mixture on the plate.
6. Spread the mixture evenly across the plate.
7. Cut the chikki pieces while the jaggery is still soft and let it cool completely.
8. Separate the chikki pieces and enjoy this healthy snack!

FAQs

1. Can jaggery consumption lead to tooth decay during pregnancy?

While jaggery is less refined than white sugar and contains some minerals that promote dental health, excessive consumption can still contribute to tooth decay, especially if proper oral hygiene practices are not maintained. It’s important to brush and floss regularly and consume jaggery in moderation to minimize the risk of dental issues during pregnancy.

2. Can jaggery help with pregnancy-related constipation?

Yes, jaggery is rich in fibre and can help relieve constipation, a common issue during pregnancy. However, excessive consumption may lead to digestive discomfort, so it’s important to balance intake with other fiber-rich foods and stay hydrated.

3. Can consuming jaggery during pregnancy affect my baby’s development?

When consumed as part of a balanced diet, jaggery can provide essential nutrients like iron and calcium, which are crucial for the baby’s development. However, excessive consumption may lead to health issues, so it’s important to maintain moderation and consult your healthcare provider for personalised guidance.

4. Is jaggery better than white sugar during pregnancy?

Jaggery contains trace amounts of minerals that are absent in refined sugar, making it slightly more nutritious. However, both are high in sugar and calories, so neither should be consumed in excess. Jaggery should be viewed as an occasional sweetener rather than a health food.

We hoped we’ve answered your questions like – is jaggery good during first trimester of pregnancy or pregnancy second trimester?And is consuming jaggery in pregnancy third trimester safe? Remember, consuming large quantities of any food can have major repercussions. Talk to your doctor and nutritionist before adding any food to your diet and ensure you understand how as well as in what quantity you should consume it.

Also Read:

Sour Cream when Pregnant
Is Elderberry Safe in Pregnancy?
Salt Craving during Pregnancy
Consuming Ajinomoto (MSG) in Pregnancy
Is It Safe To Eat Brie Cheese while Pregnant?

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Sources References

1. World Health Organization – WHO calls on countries to reduce sugars intake among adults and children

2. ScienceDirect – Sugars, sweeteners, chocolates, and sweet snacks

3. PubMed Central – Value Addition and Fortification in Non-Centrifugal Sugar (Jaggery): A Potential Source of Functional and Nutraceutical Foods

4. Medanta – The Health Benefits of Jaggery Make it Must Have

5. Apollo Hospitals – Health Benefits Of Sesame And Jaggery

6. ResearchGate – The health halo of jaggery: Benefits beyond sugar, but a high glycemic index risk