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When the temperature drops, most of us reach for warm drinks, comforting desserts, and extra helpings of sweet treats. It feels natural in winter, but this subtle rise in sugar intake often adds to seasonal sluggishness, minor colds, and slower digestion. Your body is already working harder to stay warm, and excess refined sugar only makes things heavier. So what’s a simple, realistic change you can make to feel lighter and more supported this season? According to a Sports Nutritionist and Integrated Health Coach, the answer might be sitting in your kitchen all along: just switch to a different sweetener, she suggests.
Jaggery, or gud, is a minimally processed sweetener derived from sugarcane or palm sap. It contains natural nutrients and antioxidants, which refined sugar lacks. During the winter, this mild assistance can make a significant difference, offering consistent energy, simpler digestion, and increased comfort after meals.
It is important selecting a form that complements your physique rather than contradicts it. By making this minor adjustment, you may give your winter routine a healthy boost while still enjoying your favorite flavors.
Jaggery vs refined sugar: The nutritional difference
Unlike jaggery, refined sugar is depleted of nutrients, according to a Sports Nutritionist and Integrated Health Coach. Refined sugar provides simply rapid calories and no real support for immunity, energy, or digestion, making it less beneficial throughout the winter, when the body is already sluggish and more susceptible to minor seasonal discomforts.
The nutritional value of ‘gud’
Jaggery, often known as ‘gud’, is significantly less processed and naturally high in iron, magnesium, and antioxidants. According to the expert, the following are the key elements in jaggery and how they benefit your health throughout the winter.
- Iron and magnesium help to reduce winter fatigue and supports steady energy.
- Antioxidants strengthen natural defence against seasonal sniffles.
- Minimal processing retains minerals and natural components, making it a more wholesome option than refined sugar.
Benefits of jaggery in winter
Jaggery is beneficial for circulation: “It not only provides gentle warmth but also boosts circulation,” explains the dietitian. While its warmth has always been cherished in traditional winter dining, improved circulation makes you feel more comfortable in colder weather, particularly in your hands and feet. It also promotes consistent blood flow when the temperature dips.
Improves digestion: Winter brings larger meals and slower movement, which might make you feel sluggish. For years, jaggery has been used as a simple after-meal remedy to help digestion and relieve the heavy feeling that many people experience during the season.
Guilt-free winter comfort: The nutritionist suggests that jaggery can be added to laddoos, porridge bowls and turmeric milk without any guilt, to make you feel warm in winter.
Moderation is the key
“Even though jaggery may be a better alternative to sugar, it’s still a form of sugar. So moderation is the key,” adds the expert.
How to add jaggery to your diet?
Jaggery can be paired with fibre-rich foods, nuts and seeds, which help in steady blood glucose. This pairing slows down absorption and helps prevent you from feeling tired soon after eating something sweet.
- Add a small amount of jaggery to warm oatmeal topped with almonds or seeds.
- Enjoy a tiny piece after a high-fibre meal.
- Add a pinch of jaggery to porridge made with flaxseed or chia for a smoother, more energising boost.
These minor changes allow you to experience the comfort of jaggery without the unpleasant surges.
Source: HT
