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5 min
16/12/2025
In the fantasy world of dragons, White Walkers, and Game of Thrones, preparing for winter meant stocking up on armour, honour, and old prophecies. But in the real world, preparing for winter means storing a stock of superfoods, i.e, food that is naturally warming, easily available, and simple enough to use in a daily diet. Food items like jaggery! Yes, there’s a reason why parents, grandparents, aunts, uncles, and everyone else in between stock up on this sweetener in winter. Read ahead to discover the secret.
When the winter season hits, warmth becomes more elusive than even parents’ permission for Goa trips in college. While the latter may have no solution, the former can be saved. Even when the brisk cold winds, dropping temperatures, and an untameable fog may make it difficult to get out of bed, certain food items can warm your body (and soul!) and help you brace the winter season. Jaggery is definitely one such superfood. But what makes it so? Well, it’s all about the nutrients it contains, how it mixes into winter dishes, and its natural properties. Find out how jaggery is made, what dishes work best with it, and how you can incorporate it into your winter menu this year!
Jaggery, referred to as “gud” in India (and even Pakistan), is a traditional, unrefined sweetener made by boiling and concentrating sugarcane juice or palm sap. It has been around for over 5,000 years and continues to be a prized cooking ingredient. Jaggery has a milder, more earthy, and slightly fruity flavour compared to white sugar.
Sugarcane is cut, cleaned, and crushed to extract the cane juice in a large vessel. The juice is transferred to smaller vessels and boiled until it thickens. Then it's left to cool and solidify into a dense, golden-brown block. As the juice boils, lime is also added so that all wood particles rise to the top and can be skimmed off. (It forms a froth on top).
The colour of the jaggery indicates its quality — the darker the block (almost brown), the less clarification was performed when making it. This jaggery, thus, retains most of its natural nutrients. The minimal processing is also what makes jaggery a healthier alternative to sugar.
Gud is consumed across India, as an ingredient in various dishes and even on its own. It is commonly used to make sweet dishes, as a condiment to savoury dishes (like makki roti-sarson saag in Punjab), and to balance spicy or savoury dishes like Gujarati dal. While Maharashtra is the largest producer and consumer of jaggery, Kolhapur (also one of the largest producers in India) has a GI Tag for Kolhapur jaggery.
Jaggery is a nutritional powerhouse, especially when compared to sugar, which is widely regarded to only offer empty calories. Jaggery, on the other hand, is rich in vital minerals such as calcium, magnesium, potassium, iron, and phosphorus. Additionally, it also provides essential vitamins like vitamin A, B-complex, C and and E along with traces of minerals like zinc and copper.
It’s not just the nutritional composition that makes jaggery so beneficial. It’s also because compared to sugar, it releases sugar more gradually. Thus, while sugar consumption can lead to immediate sugar spikes and crashes, jaggery offers sustained energy. This is possible due to long chains of sucrose present in jaggery.
Gud is, at times, referred to as “medicinal sugar”. It’s because it offers the sweet taste of sugar but with fewer side effects. Rather, its high-nutrient composition makes it a perfect addition to many dishes, and even select Ayurvedic medicines. Here’s why it’s a superfood during winters:
From ladoos and chikkis (sweet bars) to curries and sauces, jaggery has the potential to be a part of an entire 5-course meal. Here are some of the more popular dishes that use this ingredient:
Laddus (Laddu): Small, round, sweet balls are ubiquitous with Indian sweets and many times use sweeteners. Jaggery is used in many recipes, like the ones for Gond ke laddu, til kaddu, etc. It’s also being used to replace sugar in popular desserts like aate ka laddu or to create healthier versions altogether, made from ragi, peanuts, dry fruits and melted jaggery.
Payasam: A milk pudding, payasam is a must-have in South India. It is prepared during festivals, special occasions, and even when guests visit. Jaggery is the preferred sweetener.
Chikki: A traditional brittle bar made from peanuts and melted jaggery, or sesame and melted jaggery, chikki is a popular winter treat. It’s dry, which makes it easier to carry. And highly satiating, which makes it a common choice for long travels.
Pitha: Pitha are sweet rice cakes popular in Bengal and Assam. Jaggery is a key ingredient listed in most traditional recipes. It’s often mixed with sesame seeds or coconut shreds.
Adhirasam/Athirasam: A traditional South Indian sweet pancake or doughnut made from rice flour and jaggery.
Sambar and Rasam: In Karnataka, a pinch of jaggery is commonly added to the savoury lentil stew (sambar) and rasam (a tangy soup) to balance the flavours.
Tilgul: A candy made from sesame seeds and jaggery, and coated in sesame seeds, tilgul is traditionally served during the festival of Makar Sakranti.
Apart from these, jaggery is also used in chai, halwa, or other dishes as a healthier replacement for sugar.
When it comes to the winter season, the body naturally craves items that are warming, provide energy, and keep you full for longer. Jaggery checks all boxes and is also rich in essential nutrients that make it well deserving of the title of “superfood”. The next time you’re tempted to sweeten the day, bite into jaggery or jaggery-laden dishes. Your body might just thank you for it!
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