Jaggery is healthy only when eaten in moderation. If consumed in excess, it can lead to several health issues. Here are 7 problems caused by overeating jaggery, and how much jaggery you should actually include in your daily diet.
7 Health Problems Caused by Eating Too Much Jaggery
- Weight Gain – Jaggery is high in calories; overeating increases daily calorie load and leads to fat storage.
- Spike in Blood Sugar – Though natural, it still raises glucose levels rapidly, risky for diabetics or prediabetics.
- Digestive Issues – Excess jaggery can cause bloating, gas and indigestion due to its heavy, heating nature.
- Acne and Skin Breakouts – High sugar intake triggers oil production and inflammation, worsening acne.
- Dental Problems – Sticky jaggery can cling to teeth, increasing the risk of cavities and tooth decay.
- Nutrient Imbalance – Overconsumption may interfere with mineral absorption, especially if replacing balanced foods.
- Allergic Reactions – Impure or contaminated jaggery sometimes causes itching, throat irritation, or nausea.
How Much Jaggery Should You Eat Daily?
- Recommended amount: 10–20 grams per day (about 1 small piece), depending on your calorie needs.
- People with diabetes, insulin resistance, or weight issues should avoid or strictly limit jaggery after consulting a doctor.
- Best time to eat jaggery: After meals, especially lunch, to aid digestion and satisfy sweet cravings.
