Dates vs Jaggery: Eat dates or jaggery for weight loss? Know which is the better natural sweetener

Dates vs Jaggery: Both dates and jaggery are rich in nutrition. However, there may be questions regarding what is more beneficial in weight loss.

Which is better dates or jaggery in weight loss?

Dates vs Jaggery: Keeping distance from refined sugar, people are now increasingly moving towards natural sweeteners. The two most popular options in Indian kitchens are dates and jaggery. Both are considered traditional, nutritious and better than white sugar. But when it comes to weight loss, the question arises that who is better among these two?

Weight loss is not just a game of reducing calories, but it also matters what and how you are eating. Dates and jaggery both contain natural sugars, but their nutrients, fiber content and effects on the body are different. Let us know which one would be wiser to choose.

Dates are a complete fruit, in which fiber, potassium, magnesium and antioxidants are found in abundance. The soluble fiber present in it slows down digestion and makes you feel full for a long time.
Whereas jaggery is prepared from sugarcane juice or palm juice. It is less processed than white sugar and contains iron, calcium and some minerals. However, during processing, there is almost no fiber left in it.

impact on satisfaction

The most important factor in weight loss is appetite control. The fiber present in dates spreads in the stomach and gives satisfaction for a long time. This can reduce the habit of frequent snacking.
Jaggery has less fiber, so it gets digested quickly and can increase blood sugar. This may cause hunger or desire to eat sweets again after some time.

Calorie and portion control

Both options are calorie-dense. The only difference is that dates take time to chew, so they are naturally eaten in smaller quantities. 1-2 dates can satisfy the desire to eat sweets.
It is easy to mix jaggery into tea, sweets or food, which can lead to unknowingly consuming too much. Even a small piece can add extra calories.

Who is better between the two?

If your main goal is to lose weight, then dates can be considered a better option. Its fiber content, improved satiety and controlling blood sugar effects make it weight loss friendly.
Jaggery is also nutritious, but it should be consumed in limited quantities and only occasionally. That is why the selection of both depends on your diet, lifestyle and portion control.