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Jaggery vs Sugar: Is Gur Really Healthier?

Swapping white sugar for gur is one of the most common “healthy” changes people make before Diwali. Gur feels traditional, less processed and somehow kinder to the body. But your body handles jaggery much the way it handles sugar: it is mostly sucrose, it carries almost the same calories, and it raises blood glucose.

That doesn’t mean you need to give up your favourite gur chikki or til laddoo. It means treating jaggery as what it is, a sweet treat, and enjoying it in amounts that suit your health.

At a glance

  • Is jaggery healthier than sugar? Only slightly. It keeps traces of minerals that refining removes, but the amounts in a normal serving are too small to matter much.
  • Calories: about 375 kcal per 100 g for jaggery and close to 400 kcal for white sugar.
  • Blood sugar: both raise blood glucose. Jaggery is not a safe swap for people with diabetes.
  • How much is OK: WHO advises keeping free sugars, jaggery and honey included, below 10% of daily energy and ideally below 5%.
  • Best approach this Diwali: use less of any sweetener, choose smaller portions, and add flavour with nuts, cardamom, cinnamon and fruit.

Key takeaways

  • Jaggery is roughly 65–85% sucrose, the same sugar that makes up white sugar.
  • It contains some iron, potassium and magnesium, but you would need to eat a very large amount of jaggery to get a useful dose.
  • Studies disagree on jaggery’s glycaemic index, but none show that it protects blood sugar. Count it the same way you count sugar.
  • Honey, coconut sugar, panela and date syrup are also free sugars under WHO’s definition.
  • The healthiest change is to use less sweetener overall, not to switch from one sweetener to another.

What is jaggery?

Jaggery (gur) is made by boiling sugarcane juice, or palm sap, until it thickens and sets. Unlike white sugar, it isn’t spun in a centrifuge to remove the molasses, which is why it’s called a non-centrifugal sugar. It goes by different names around the world: panela in Latin America, rapadura in Brazil and kokuto in Japan. India produces nearly 70% of the world’s jaggery.

Keeping the molasses gives jaggery its colour, its caramel flavour and its small amount of minerals. It is still a sugar.

Jaggery vs sugar: the nutrition, side by side

Per 100 g Jaggery White sugar
Sucrose 65–85 g about 99.5 g
Glucose and fructose 10–15 g trace
Energy about 375 kcal about 390–400 kcal
Iron about 11 mg (varies widely) trace
Calcium 40–100 mg under 5 mg
Magnesium 70–90 mg trace

Jaggery figures are from a review of jaggery products, as reported by The Week; refined sugar figures are from a 2021 review in the Journal of Food Science and Technology. Mineral levels vary a lot with the cane, the soil and how the jaggery is made. Some of the iron can come from the iron pans it is boiled in.

Do the minerals make a difference?

Not at the amounts people actually eat. A 10 g piece of jaggery, roughly a heaped teaspoon, gives you about 37 kcal and around 1 mg of iron. That’s a small fraction of what most adults need each day. To get 10 mg of iron from jaggery you would need about 90 g, which is more than 300 kcal of sugar.

Iron, calcium and magnesium are far better sourced from dals, green leafy vegetables, millets such as ragi, nuts, seeds and dairy. These come with protein and fibre, not just sugar.

Does jaggery raise blood sugar less than sugar?

No. Jaggery is mostly sucrose, so your body breaks it down into glucose and fructose just as it does white sugar. Both raise blood glucose.

Studies of jaggery’s glycaemic index (GI), which measures how quickly a food raises blood sugar, don’t agree. One review puts jaggery’s GI at about 84, which is higher than the usual figure of about 65 for table sugar. A 2022 Sri Lankan study in people with type 2 diabetes compared coconut jaggery with cane sugar. It found no significant difference in how much either raised blood glucose, and the authors concluded that coconut jaggery is not a healthy substitute for sugar. The results depend on the type of jaggery, how it is made and how it’s eaten. None of the studies show that jaggery is gentle on blood sugar.

If you have diabetes or prediabetes, count jaggery exactly as you would count sugar. Our guide to the glycaemic index explains how to build meals that keep blood sugar steadier. If you’re unsure where you stand, read about the early signs of diabetes and ask your doctor about a fasting glucose or HbA1c test.

What about honey, coconut sugar and dates?

WHO’s definition of free sugars includes honey and syrups as well as table sugar. That means most “natural” sweeteners count towards the same daily limit.

Sweetener What it is Counts as free sugar? Worth knowing
Jaggery (gur) / panela Unrefined cane sugar Yes Traces of minerals; same calories as sugar
Palm or coconut jaggery Set palm or coconut sap Yes Often marketed as low-GI; the evidence is mixed
Brown sugar White sugar with molasses added back Yes Nutritionally close to white sugar
Honey Sugars made by bees Yes Not suitable for babies under 1 year
Date syrup Concentrated dates Yes Most of the fibre in whole dates is lost
Whole dates Intact fruit No (when eaten whole) Fibre slows absorption, but dates are still sugar-dense
Stevia, monk fruit Non-nutritive sweeteners No Almost no calories; best used sparingly

Whole dates are a better choice than syrup because they keep their fibre, but they are still high in sugar. Our post on whether to eat dates covers how many to have. For calorie-free options, see our guides to stevia and artificial sweeteners.

How much sugar or jaggery is OK?

WHO recommends keeping free sugars below 10% of your daily energy, and ideally below 5%. In India, the ICMR-NIN Dietary Guidelines for Indians (2024) also call for keeping sugar below 5% of daily calories.

For an adult eating about 2,000 kcal a day, this works out to:

  • Under 10%: up to 50 g of free sugars a day.
  • Ideally under 5%: about 25 g a day, or roughly six level teaspoons.

That total includes the sugar, jaggery or honey in your tea, sweets, biscuits, sauces and drinks, not just what you add at the table. Two pieces of a jaggery-based sweet can use up most of a day’s allowance.

Smarter sweets this Diwali

You don’t have to skip festive sweets. A few simple changes help:

  1. Cut the sweetener by a quarter to a third. Most traditional recipes still taste good with less, especially when you add cardamom, cinnamon, saffron or nutmeg.
  2. Make smaller pieces. A laddoo half the size has half the sugar, and you still get to enjoy it.
  3. Add protein and fibre. Nuts, seeds, roasted chana, oats and millets slow digestion and keep you fuller for longer.
  4. Use fruit for sweetness. Mashed banana, grated apple or a few chopped whole dates can replace part of the sweetener in many recipes.
  5. Put sweets on the table, not on the run. Eat them slowly, with a meal, rather than picking at them all day.
  6. Balance the rest of the day. On a day with sweets, cut back on sweetened tea, soft drinks and packaged snacks.

Looking for ideas? Try our dates roll with seeds, our healthier Indian sweets and our baked and air-fried Diwali namkeen. If you love gur in winter, masala gur is best enjoyed in small pieces.

Pro Tip: Not sure how much sugar you eat in a day? Log your meals, sweets and drinks on the GOQii App for a week. The total often surprises people. A GOQii Personalised Health Coach can then help you plan a festive season that still includes your favourite sweets.

Frequently asked questions

Is jaggery better than sugar for weight loss?

No. Jaggery has almost the same calories as sugar, about 375 kcal per 100 g compared with roughly 390–400 kcal. What matters for weight is how much sweetener you eat in total, not which one you choose.

Can people with diabetes eat jaggery?

Jaggery raises blood sugar just as sugar does, so it is not a diabetes-friendly swap. If you have diabetes, count jaggery as sugar and agree on any sweet foods with your doctor or dietitian.

Does jaggery help with iron deficiency or anaemia?

Not in a useful way. A 10 g piece gives around 1 mg of iron, and getting meaningful amounts would mean eating a lot of sugar. If you think you may be low in iron, see a doctor for a blood test. Iron-rich foods such as dals, leafy greens and millets are a better everyday source.

Is jaggery good for digestion?

Eating a small piece of gur after meals is a long-standing tradition in many Indian homes, but there is little good-quality research showing it aids digestion. Fibre from whole grains, pulses, vegetables and fruit has much stronger evidence.

Is honey healthier than jaggery?

Neither is a health food. Both count as free sugars under WHO guidance, and both raise blood sugar. Choose whichever you enjoy, and use less of it.

How much jaggery can I eat in a day?

WHO advises keeping all free sugars, jaggery included, below 10% of daily energy and ideally below 5%. For most adults, 5% is about 25 g a day from every source combined, including tea, sweets and drinks.

#BeTheForce

Disclaimer: This article is for general information only and is not a substitute for medical advice. If you have diabetes, prediabetes or another health condition, talk to your doctor or a registered dietitian before changing your diet.

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World Vegan Day: Eating Plant-Based Without Missing Out

Plant-based eating has moved from the fringes to the supermarket aisle. Oat milk sits next to dairy, tofu is on café menus, and “vegan” has become a label people look for, whether for their health, for animals or for the planet. World Vegan Day, held on 1 November, began in 1994 to mark 50 years of the UK Vegan Society, the group that coined the word “vegan”.

A well-planned vegan diet can be healthy at any age. The key words are well planned. Cutting out meat, fish, eggs and dairy also cuts out the easiest sources of a handful of nutrients, so you need to know where else to find them. This guide covers what the evidence says, the nutrients that matter most, and what a balanced vegan day looks like, whether you’re fully vegan or simply eating more plants.

At a glance

  • Planned well, vegan diets are healthy: the Academy of Nutrition and Dietetics says appropriately planned vegan diets are healthful and nutritionally adequate.
  • Possible benefits: trials link vegan diets with modest weight loss, lower LDL cholesterol and better blood sugar control in people with diabetes.
  • Vitamin B12 is non-negotiable: there are no reliable plant sources, so vegans need fortified foods or a supplement.
  • Five more to plan for: protein, calcium and vitamin D, iron and zinc, omega-3 fats, and iodine.
  • Vegan doesn’t automatically mean healthy: heavily processed vegan foods don’t seem to carry the same benefits as whole plant foods.
  • Extra care is needed in pregnancy, for babies and children, and for older adults.

Is a vegan diet healthy? What the evidence says

An umbrella review of 17 meta-analyses, published in 2022, gives a balanced picture:

  • Weight: in trials, people on vegan diets lost about 2.5 kg more than those on comparison diets.
  • Cholesterol: LDL (“bad”) cholesterol fell modestly in people at high risk of heart disease.
  • Blood sugar: HbA1c dropped slightly in people with type 2 diabetes.
  • Blood pressure: no clear effect.
  • Bones: the evidence, though weak, pointed to a higher fracture risk.

That last point matters. In the long-running EPIC-Oxford study of nearly 55,000 people in the UK, vegans had a 43% higher risk of fractures than meat-eaters, and more than twice the risk of hip fractures, over about 18 years. The researchers think lower body weight and lower intakes of calcium and protein partly explain it. In other words, the problem isn’t plants; it’s missing nutrients, and that can be planned for.

The quality of the diet matters too. A 2024 study of more than 118,000 UK adults found that eating more ultra-processed plant-based foods, such as some meat substitutes, packaged snacks and sweetened drinks, was linked to a higher risk of heart disease, while whole and minimally processed plant foods were linked to a lower risk. These are associations rather than proof, but the message is clear: build your plate around beans, lentils, whole grains, vegetables, fruit, nuts and seeds, not just vegan-labelled packets.

1. Protein: easier than you think

Most adults need roughly 0.8 g of protein per kg of body weight a day; India’s ICMR–NIN sets it at 0.83 g/kg. For a 60 kg adult, that’s about 50 g a day. Older adults, very active people and those in pregnancy need more.

Good vegan sources, with typical amounts:

Food Serving Protein (approx.)
Tempeh 85 g (3 oz) 18 g
Chickpeas, cooked 1 cup 15 g
Tofu ¾ cup 10 g
Lentils (dal), cooked ½ cup 9 g
Edamame ½ cup 9 g
Pumpkin seeds ¼ cup 9 g
Peanut butter 2 tbsp 8 g
Peanuts 28 g (1 oz) 7 g

What helps:

  • Include a protein food at every meal: dal, rajma, chana, tofu, tempeh, soya chunks, edamame or a handful of nuts and seeds.
  • Mix your sources over the day. You don’t need to combine proteins at each meal, but eating a variety of pulses, grains, nuts and seeds over the day gives you all the essential amino acids. Classic pairings like dal-rice, hummus with pitta, or beans on toast do this naturally.
  • Soya is a complete protein, so tofu, tempeh, soya milk and edamame are especially useful.

For more on why beans and lentils deserve a daily spot, read 7 reasons why pulses are good for you.

2. Vitamin B12: the one you can’t skip

Vitamin B12 keeps your blood and nervous system healthy. It’s made by bacteria, not plants, so there are no reliable unfortified plant sources. Spirulina, mushrooms and fermented foods aren’t dependable sources. The NHS notes that B12 sources for vegans are limited and a supplement may be needed.

Deficiency develops slowly, because the body stores B12 for years, and it can cause tiredness, low mood, memory problems and pins and needles. Long-term deficiency can damage nerves, so don’t wait for symptoms. B12 deficiency is also common among vegetarians in India; studies have found high rates in several groups, including pregnant women.

Options for adults, as set out by the UK Vegan Society’s B12 guidance. Choose one:

  • eat B12-fortified foods (some plant milks, breakfast cereals, nutritional yeast and yeast extracts) two or three times a day, to get at least 3 micrograms a day
  • take a daily supplement of at least 10 micrograms
  • take a weekly supplement of at least 2,000 micrograms

Check labels, as not all plant milks or cereals are fortified. If you’ve been vegan for a while without a reliable B12 source, ask your doctor about a blood test.

3. Calcium and vitamin D: protect your bones

Given the fracture findings, calcium and vitamin D deserve real attention.

Calcium sources named by the NHS:

  • calcium-set tofu (check the label for calcium sulphate or calcium chloride)
  • fortified, unsweetened soya, pea and oat drinks
  • sesame seeds and tahini
  • green vegetables such as broccoli, cabbage, kale and okra
  • pulses, and dried fruit such as figs and apricots

Ragi (finger millet) is another useful option, with about 344 mg of calcium per 100 g. One catch: spinach is rich in calcium, but the body absorbs little of it, so don’t count on it.

Vitamin D helps your body absorb calcium. Sunlight on the skin is the main source, but how much you make depends on where you live, the season, your skin tone and how much time you spend outdoors. Few plant foods contain it naturally, though some spreads, cereals and plant drinks are fortified. The NHS advises everyone in the UK to consider a daily supplement in autumn and winter. Many people in sunny countries, including India, are also low, so ask your doctor whether you need one. Check the label: some vitamin D3 comes from sheep’s wool, so look for D2 or D3 from lichen.

Women have particular needs for calcium, iron and vitamin D; read more in our guide to essential vitamins and minerals for women.

4. Iron and zinc: help your body absorb them

Plant foods contain plenty of iron, but in a form the body absorbs less easily than iron from meat. Zinc works in a similar way: natural compounds in whole grains and pulses (phytates) reduce how much you take in.

Good sources: lentils, beans and chickpeas, tofu and tempeh, whole grains and wholemeal bread, iron-fortified cereals, dark green leafy vegetables, nuts, seeds (especially pumpkin seeds) and dried fruit such as apricots and figs.

Simple ways to absorb more:

  • Add vitamin C to iron-rich meals: a squeeze of lemon on dal, tomatoes or peppers in a curry, or a guava, orange or amla on the side.
  • Keep tea and coffee away from meals. Have them at least an hour before or after, as they reduce iron absorption.
  • Soak, sprout and ferment. Soaking beans, sprouting moong, and fermented batters such as idli and dosa help reduce phytates.

Iron needs are highest for women who menstruate and in pregnancy, and anaemia is common worldwide, especially among women in South Asia. If you feel unusually tired, breathless or look pale, ask your doctor for a blood test rather than starting iron tablets on your own.

5. Omega-3 fats and iodine: the easily overlooked two

Omega-3 fats support heart and brain health. Oily fish is the main source of the long-chain forms (EPA and DHA). Plants provide a shorter form (ALA), which the body converts only partly. The NHS suggests eating omega-3-rich nuts and seeds daily: ground flaxseed (alsi), chia seeds, shelled hemp seeds, walnuts and rapeseed (canola) oil. A spoonful of ground flaxseed in porridge, smoothies or atta is an easy habit. Algae-based omega-3 supplements are a vegan source of EPA and DHA; they’re worth discussing with your doctor, especially in pregnancy.

Iodine is needed for thyroid hormones, and it matters most in pregnancy for the baby’s brain development. Dairy and fish are the main sources in many diets, so vegans can fall short. The British Dietetic Association warns that many plant milks aren’t fortified with iodine, or contain too little, and that seaweed’s iodine content varies so much it can be excessive.

  • Use iodised salt if your country fortifies it, as India does, but keep total salt low.
  • Choose plant milks fortified with iodine where available.
  • Don’t rely on seaweed, and avoid kelp supplements.
  • Ask your doctor about a supplement if you don’t use iodised salt or fortified foods, or if you’re pregnant or planning a pregnancy.

What a balanced vegan day can look like

A simple way to plan a meal: half the plate vegetables and fruit, a quarter whole grains, and a quarter protein (pulses, soya, nuts or seeds), with a little healthy fat. Here’s how that can look across cuisines.

Meal Global option Indian option
Breakfast Porridge made with fortified soya milk, topped with ground flaxseed, walnuts and berries Moong dal chilla with tomato chutney, or ragi porridge with fortified soya milk
Lunch Lentil and vegetable soup with wholegrain bread, plus a salad with tahini dressing Rajma or chana with brown rice or roti, a vegetable sabzi and a kachumber salad with lemon
Snack Hummus with carrot and cucumber sticks; an orange Roasted chana, a handful of peanuts and a guava
Dinner Tofu and vegetable stir-fry with broccoli and edamame over noodles or rice Tofu or soya chunk bhurji with palak, plus jowar or bajra roti
Daily extras B12 supplement or fortified foods; vitamin D in winter; iodine from iodised salt or fortified milk The same, and calcium-set tofu or sesame (til) for calcium

This is an example, not a prescription. Portions depend on your age, activity and goals, and a dietitian can tailor a plan for you.

Who needs extra care

A vegan diet can work at every life stage, but some groups have less room for error. They should plan with a doctor or registered dietitian:

  • Pregnancy and breastfeeding: B12, iodine, iron, vitamin D, folate, calcium and omega-3 needs are higher, and they matter for the baby’s development. Prenatal supplements are usually needed.
  • Babies and young children: small stomachs need energy- and nutrient-dense foods. A vegan diet for a child must include reliable sources of B12, vitamin D, calcium, iodine, iron and enough calories. Never replace infant formula or breast milk with plant milks.
  • Older adults: protein, calcium, vitamin D and B12 needs rise just as bones and muscles become more fragile.
  • People with health conditions: if you have kidney disease, diabetes on medication, osteoporosis, anaemia or a past eating disorder, talk to your doctor before making big diet changes. Very restrictive eating isn’t advised for anyone with a history of disordered eating.

Flexible “mostly plant” eating can bring many of the same benefits, so you don’t have to go fully vegan to eat more plants.

The bottom line

Whether you’re going fully vegan this World Vegan Day or simply adding more plants to your plate, the principle is the same: eat mostly whole foods, include a protein source at every meal, and plan for the nutrients plants don’t easily provide. Make vitamin B12 a non-negotiable, look after calcium and vitamin D for your bones, help your body absorb iron, and don’t forget omega-3 and iodine. Do that, and plant-based eating can be both kind and nourishing.

Pro Tip: Log your meals in the GOQii App for a week to see whether protein, calcium and iron-rich foods show up every day. Your GOQii Personalised Health Coach can help you plan balanced plant-based meals that fit your routine, culture and taste.

Frequently asked questions

Is a vegan diet healthy?

A well-planned vegan diet can be healthy at all ages and may help with weight, cholesterol and blood sugar. It needs planning for vitamin B12, protein, calcium, vitamin D, iron, zinc, omega-3 fats and iodine, and it works best when built on whole rather than heavily processed foods.

Do vegans need to take vitamin B12?

Yes. There are no reliable plant sources of B12, so vegans need B12-fortified foods two or three times a day or a regular supplement. Low B12 can cause tiredness and, over time, nerve damage.

How can vegans get enough protein?

Include a protein food at every meal, such as lentils, beans, chickpeas, tofu, tempeh, soya, edamame, nuts or seeds. Eating a variety of these over the day provides all the essential amino acids. Most adults need about 0.8 g of protein per kg of body weight a day.

What are the best vegan sources of calcium?

Calcium-set tofu, fortified plant milks, sesame seeds and tahini, green vegetables such as broccoli, kale and okra, ragi, pulses and dried figs. Spinach contains calcium, but very little of it is absorbed.

Can vegans get enough iron?

Yes, from pulses, tofu, whole grains, leafy greens, nuts, seeds and fortified cereals. Eat them with a vitamin C source, such as lemon, tomatoes or citrus fruit, and avoid tea or coffee with meals to absorb more.

Do vegans have weaker bones?

A large UK study found vegans had a higher risk of fractures, partly linked to lower body weight and lower calcium and protein intake. Getting enough calcium, vitamin D and protein and staying active helps protect your bones.

Is a vegan diet safe during pregnancy or for children?

It can be, but it needs careful planning with a doctor or dietitian. Pregnant women and children have higher needs for B12, iodine, iron, calcium, vitamin D and omega-3, and supplements are usually needed.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Essential Vitamins and Minerals for Women

Women’s nutrient needs change across life: with periods, pregnancy, breastfeeding and menopause. In India, some gaps are strikingly common. More than half of women aged 15–49 are anaemic, according to the latest National Family Health Survey, and many women don’t get enough vitamin D, vitamin B12 or calcium.

The good news is that most of these gaps can be closed with everyday Indian foods, with supplements filling in where food alone isn’t enough. Here are the vitamins and minerals that matter most for women, how much you need, where to find them, and when it’s worth talking to your doctor.

At a glance

  • Iron: women need about 29 mg a day, more than men, largely to replace losses from periods. Anaemia affects 57% of Indian women aged 15–49.
  • Folate: 220 µg a day, and a daily folic acid supplement for anyone who could become pregnant, starting before conception.
  • Calcium and vitamin D: 1,000 mg of calcium and 600 IU of vitamin D a day help protect bones, especially around menopause.
  • Vitamin B12: easy to fall short on a vegetarian diet. Milk, curd, paneer and eggs help; some people need a supplement.
  • Iodine: iodised salt is the main source, and needs rise in pregnancy.
  • Food first, test before you supplement: high doses of iron, vitamin A and vitamin D can do harm. Take supplements on medical advice.

The key nutrients for women

The daily amounts below are the Recommended Dietary Allowances (RDAs) for adult women from India’s ICMR–National Institute of Nutrition (2020). They are averages for healthy women; your needs may differ.

1. Iron

Why it matters: iron helps make haemoglobin, which carries oxygen around the body. Women lose iron every month through periods, and need much more during pregnancy. Low iron leads to anaemia, which can cause tiredness, breathlessness, pale skin, poor concentration and lower resistance to infection.

How common is a shortfall? Very. Anaemia affects 57% of Indian women aged 15–49 and 52% of pregnant women, according to NFHS-5 (2019–21).

How much: 29 mg a day for adult women.

Indian food sources: dals, rajma, chana and other pulses; green leafy vegetables such as methi, amaranth (chaulai) and drumstick leaves; garden cress seeds (halim); eggs, chicken, fish and red meat; iron-fortified atta or rice.

Get more from your food: iron from plant foods is less well absorbed than iron from meat and fish. Vitamin C helps: in one study, 100 mg of vitamin C increased iron absorption about four-fold. So add lemon to your dal, or have amla, guava or an orange with meals. Tea and coffee do the opposite, cutting iron absorption by up to 60–80%, so drink them between meals rather than with them.

Not all anaemia is caused by low iron. A study led by ICMR–NIN researchers found that vitamin B12 and folate deficiency, inherited haemoglobin disorders, inflammation and even air pollution also contribute to anaemia in India. Inherited conditions such as thalassaemia trait can look like iron deficiency on a basic blood test but aren’t treated with iron. So if you feel tired or have been told your haemoglobin is low, get properly tested before starting iron tablets on your own.

2. Folate (folic acid)

Why it matters: folate helps make healthy cells, including red blood cells. Before and in early pregnancy, it helps the baby’s brain and spinal cord develop properly and lowers the risk of neural tube defects such as spina bifida. These develop in the first weeks, often before a woman knows she’s pregnant.

How much: 220 µg a day for adult women. Anyone who could become pregnant is advised to take a 400–800 µg folic acid supplement daily, starting at least a month before conception and continuing through the first two to three months of pregnancy. Your doctor may recommend a higher dose in some situations.

Indian food sources: green leafy vegetables, dals and chana, sprouts, beetroot, citrus fruits and fortified cereals.

3. Calcium

Why it matters: calcium builds and maintains bones and teeth. Bones reach their peak density in your 20s and early 30s, and after menopause, falling oestrogen speeds up bone loss: women can lose up to 10% of their bone density in the first five years after menopause.

How much: 1,000 mg a day for adult women. Many Indians get only 300–500 mg a day, so most women need to plan for calcium-rich foods every day.

Indian food sources: milk, curd, buttermilk and paneer; ragi; sesame seeds (til); tofu; small fish eaten with their bones. Green leafy vegetables contain calcium too, but not all of it is absorbed: in one study, people absorbed about 5% of the calcium in spinach, compared with about 28% from milk, because spinach is high in oxalate. Weight-bearing exercise, such as brisk walking, stair climbing and strength training, matters just as much for bones.

4. Vitamin D

Why it matters: vitamin D helps your body absorb calcium and keeps bones and muscles healthy. Long-term low levels can contribute to weak bones (osteomalacia and osteoporosis).

How common is a shortfall? Common, despite plentiful sunshine: indoor lifestyles, covering up and pollution all reduce how much your skin makes. A review of 15 Indian studies estimated that about a third of pregnant women were deficient, though results varied widely between studies.

How much: 600 IU (15 µg) a day for adult women.

Sources: sunlight on your skin is the main source; there’s no single safe amount for everyone, so ask your doctor what suits you. Food sources are limited: egg yolks, oily fish such as salmon, sardines and mackerel, and fortified milk or oil. Many women need a supplement, ideally after a blood test.

5. Vitamin B12

Why it matters: B12 is needed to make red blood cells and keep nerves healthy. A shortfall can cause tiredness, a type of anaemia, tingling or numbness in the hands and feet, and memory or mood changes.

Who’s at risk: B12 comes almost entirely from animal foods, so vegetarians, and especially vegans, are more likely to fall short. A review of studies worldwide found that 17–39% of vegetarian pregnant women were B12-deficient, depending on the trimester. Some long-term medicines, such as metformin for diabetes and certain antacids, can also lower B12 levels.

How much: 2.2 µg a day for adult women.

Sources: milk, curd, buttermilk and paneer; eggs; fish, chicken and meat; B12-fortified foods. Plant foods don’t provide a reliable amount. If you’re vegetarian or vegan and tired all the time, ask your doctor about a B12 test.

6. Iodine

Why it matters: iodine is needed to make thyroid hormones. In pregnancy, deficiency can harm the baby’s brain development and growth and raise the risk of miscarriage and stillbirth, according to India’s National Iodine Deficiency Disorders Control Programme.

How much: 150 µg a day for adult women; needs rise during pregnancy and breastfeeding.

Sources: iodised salt is the main source in India, and selling non-iodised salt for everyday cooking is banned. Rock salt (sendha namak) and many “natural” or sea salts are often not iodised, so if you use them regularly, make sure iodised salt is still your everyday salt. Using iodised salt doesn’t mean using more salt: a small amount is enough. Milk, curd, eggs and seafood also contain some iodine.

7. Other nutrients that matter

These are important too, but most women who eat a varied diet get enough:

Nutrient Daily need (adult women, ICMR–NIN 2020) What it does Good sources
Protein About 0.83 g per kg of body weight (around 46 g for a 55 kg woman) Builds and repairs muscles, bones, skin and hair Dals, chana, rajma, paneer, curd, milk, eggs, fish, chicken, soya
Vitamin A 840 µg Eyesight, especially in dim light; skin; immunity Carrots, pumpkin, sweet potato, papaya, mango, green leafy vegetables, milk, eggs
Magnesium 370 mg Muscle and nerve function, bone health Nuts, seeds, whole grains, millets, pulses, green leafy vegetables
Zinc 13 mg Immunity, wound healing Pulses, nuts, seeds, whole grains, dairy, eggs, meat
Vitamin C 65 mg Wound healing, iron absorption Amla, guava, citrus fruits, tomatoes, capsicum
Vitamin K Varied diet is usually enough Blood clotting, bone health Green leafy vegetables, soybean oil

Vitamin E (nuts, seeds, vegetable oils) and vitamin B6 (pulses, bananas, whole grains) are also needed, but there’s no good evidence that extra amounts “slow ageing” or “boost metabolism”, as is sometimes claimed. For more on plant protein, see our guide to why pulses are good for you.

How needs change through life

Life stage Nutrients to focus on Practical tips
Teens and young women Iron (periods begin), calcium and vitamin D (bones are still building), protein Include dal, leafy greens and dairy daily; get some outdoor activity; don’t skip meals or follow crash diets
Planning a pregnancy Folic acid, iron, iodine, vitamin B12 Start a folic acid supplement at least a month before trying to conceive; ask your doctor about checking haemoglobin and B12
Pregnancy and breastfeeding Folate, iron, iodine, calcium, vitamin B12, protein Take the supplements your doctor or antenatal clinic prescribes; avoid high-dose vitamin A supplements
Menopause and beyond Calcium, vitamin D, vitamin B12, protein Weight-bearing and strength exercise; dairy or other calcium sources daily; ask about a vitamin D and bone health check

Pregnancy needs a closer look

Needs for several nutrients rise sharply in pregnancy. For reference, the US National Institutes of Health sets these daily amounts for pregnancy: iron 27 mg, folate 600 µg, iodine 220 µg and vitamin B12 2.6 µg. These are hard to meet from food alone, which is why India’s antenatal care routinely provides iron and folic acid tablets, and often calcium. Follow the plan your doctor gives you rather than adding extra supplements yourself.

One caution: too much preformed vitamin A (retinol), from high-dose supplements, can harm an unborn baby. Vitamin A from fruit and vegetables (beta-carotene) doesn’t carry this risk. Check any supplement label with your doctor if you’re pregnant or planning to be.

After menopause

As oestrogen falls, bone loss speeds up, so calcium, vitamin D and regular weight-bearing exercise become even more important. Staying active also helps protect muscle, mood and heart health; read more in how exercise impacts mental health.

Food first, supplements when needed

A varied Indian diet, with dals and pulses, whole grains and millets, vegetables and leafy greens, fruit, dairy, nuts and seeds, and eggs, fish or meat if you eat them, covers most needs for most women. Supplements are useful when food isn’t enough or needs are higher, for example:

  • Folic acid if you could become pregnant, and during early pregnancy
  • Iron and folic acid in pregnancy, or if a blood test shows anaemia
  • Vitamin D if a test shows you’re low
  • Vitamin B12 if you’re vegan, eat little dairy, or a test shows you’re low
  • Calcium if you can’t get enough from food, especially after menopause or in pregnancy

Test, don’t guess

Tiredness can have many causes, from anaemia to low B12, thyroid problems, poor sleep or stress. Rather than taking several supplements “just in case”, ask your doctor whether tests such as haemoglobin, ferritin (iron stores), vitamin B12 or vitamin D make sense for you.

More isn’t better

  • Vitamin D: taking large doses of supplements for a long time can raise blood calcium to harmful levels. The Mayo Clinic advises adults not to take more than 4,000 IU a day unless a doctor recommends it.
  • Iron: iron supplements can cause constipation, nausea and stomach upset, and too much iron is harmful. Take iron only if you need it, and keep tablets well out of children’s reach.
  • Vitamin A: high doses of preformed vitamin A are harmful, especially in pregnancy.
  • Timing: calcium can reduce iron absorption, so if you take both, ask your doctor about taking them at different times of day.

When to see a doctor

Speak to a doctor if you have ongoing tiredness, breathlessness or pale skin; very heavy or prolonged periods; tingling or numbness in your hands or feet; or if you’re pregnant, planning a pregnancy, taking regular medicines or living with a long-term condition. Don’t start or stop prescribed supplements without advice.

The bottom line

The nutrients Indian women most often fall short on are iron, folate, vitamin B12, vitamin D, calcium and iodine. A varied diet built around dals, greens, whole grains, dairy and iodised salt goes a long way, and targeted supplements, taken on medical advice, fill the gaps that food can’t, especially before and during pregnancy and after menopause.

Pro Tip: Use the GOQii App to log your meals and spot patterns, such as how often iron-rich foods or dairy make it onto your plate. Your GOQii Personalised Health Coach can help you plan meals that cover these nutrients and work out, with your doctor, whether you need any tests or supplements.

Frequently asked questions

Which vitamins and minerals are most important for women?

Iron, folate, calcium, vitamin D, vitamin B12 and iodine are the nutrients women most often need to pay attention to, especially in India. Needs change with periods, pregnancy, breastfeeding and menopause.

How much iron does a woman need a day?

India’s ICMR–National Institute of Nutrition recommends 29 mg of iron a day for adult women. Needs rise in pregnancy, which is why iron and folic acid tablets are part of routine antenatal care.

What are the signs of iron deficiency in women?

Common signs include tiredness, breathlessness, pale skin, headaches, poor concentration and feeling cold. These can have other causes too, so a blood test is the only way to know for sure.

When should I start taking folic acid?

If you could become pregnant, take a daily folic acid supplement of 400–800 µg, starting at least a month before conception and continuing through the first two to three months of pregnancy. Your doctor may advise a higher dose in some situations.

How can vegetarian women get enough vitamin B12?

Milk, curd, buttermilk, paneer and eggs provide B12, and some foods are fortified with it. Plant foods don’t provide a reliable amount, so vegans and vegetarians who eat little dairy may need a supplement. Ask your doctor about a B12 test if you often feel tired.

How much calcium and vitamin D do women need after 40?

ICMR–NIN recommends 1,000 mg of calcium and 600 IU of vitamin D a day for adult women. Around and after menopause, bone loss speeds up, so getting enough calcium, checking vitamin D levels and doing weight-bearing exercise become even more important.

Should every woman take a multivitamin?

Not necessarily. Most women who eat a varied diet get enough of most nutrients from food. Targeted supplements, such as folic acid before pregnancy, iron for anaemia or vitamin D for deficiency, are more useful than a general multivitamin. Talk to your doctor before starting supplements, especially if you’re pregnant or take regular medicines.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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7 Reasons Why Pulses Are Good For You!

Pulses are one of the healthiest, cheapest and most versatile foods in the Indian kitchen. A daily bowl of dal, chana or rajma adds protein, fibre and key minerals to your diet, and research links regular pulse eating to lower cholesterol and better blood sugar control.

Pulses are the dried, edible seeds of legume plants: lentils (masoor), pigeon peas (toor or arhar), chickpeas (chana), mung beans (moong), black gram (urad), kidney beans (rajma) and cowpeas (lobia), among others. Most Indian homes already eat them every day. Here are seven reasons to keep them on your plate, and to eat a little more.

Pulses at a glance

  • Protein-rich: pulses contain about 20–25% protein, two to three times more than cereals.
  • Good for your heart: about one serving a day lowered LDL (“bad”) cholesterol by around 5% in trials.
  • Steadier blood sugar: in people with diabetes, diets richer in pulses modestly improved long-term blood sugar control.
  • Better together: dal with rice or roti gives better-quality protein than either alone.
  • Cheap, long-lasting and kind to the soil: dried pulses keep for months and need little fertiliser to grow.

7 reasons pulses are good for you

  1. 1. They’re one of the best sources of plant protein

    Pulses contain about 20–25% protein, two to three times more than cereals, according to the UN Food and Agriculture Organization (FAO). For the many Indians who eat little or no meat, dal, chana and rajma are often the main source of protein in the day.

    That makes them useful at every age: for growing children, for women’s higher iron and folate needs, especially in pregnancy, and for older adults who need enough protein to protect their muscles.

    2. They’re packed with fibre and minerals

    Pulses are a good source of fibre and of iron, magnesium, potassium, phosphorus, zinc and B vitamins such as folate. Fibre keeps digestion regular and helps you feel full for longer, which can make it easier to manage your weight.

    For more on how fibre supports digestion and heart health, see our guide to high-fibre foods.

    Tip: eat iron-rich pulses with a source of vitamin C, such as lemon on your chana or tomatoes in your dal, to help your body absorb the iron.

    3. They’re good for your heart

    Pulses are naturally low in fat and contain almost no saturated fat. A review of 26 trials found that eating about one serving of pulses a day (around 130 g) lowered LDL (“bad”) cholesterol by about 5% compared with similar diets without pulses. That’s a modest but meaningful change from a simple food swap.

    To keep the benefit, watch the extras: a heavy tadka of ghee, or cream in dal makhani, adds the saturated fat that pulses themselves don’t have.

    4. They help keep blood sugar steady

    Pulses release their energy slowly. In a review of 41 trials, diets that included more pulses gave a modest improvement in long-term blood sugar control, lowering HbA1c by about 0.5%. In a three-month trial in 121 adults with type 2 diabetes, adding about one cup of legumes a day lowered HbA1c by 0.5% and systolic blood pressure by 4.5 mm Hg more than a wheat-fibre diet.

    Pulses aren’t a treatment for diabetes, but they are a smart swap for some of the refined rice, maida or sweets on your plate. Keep taking any medicines you’ve been prescribed.

    5. They make your grains more nutritious

    Pulses and cereals have different strengths in their protein. Eaten together, as in dal-chawal, rajma-rice, khichdi or idli-sambar, the protein quality of the meal improves. Traditional Indian meals got this right long before nutrition science explained why.

    6. They’re affordable and keep for months

    Pulses are among the cheapest sources of protein you can buy. Because they are dried seeds, they store well for months in an airtight container, so there is little waste. Keep a few different kinds in the kitchen, and you always have a quick, nourishing meal to hand.

    7. They’re good for the planet

    Pulse plants work with soil bacteria to take nitrogen from the air and turn it into a form plants can use. This improves soil fertility and reduces the need for synthetic fertiliser, which takes a lot of energy to make. Choosing pulses more often is a small, practical way to eat more sustainably.

Common Indian pulses and how to use them

Eating a mix of pulses through the week gives you a wider range of nutrients and keeps meals interesting.

Pulse Also called Easy ways to eat it Cooking note
Moong (whole or split) Green gram Moong dal, khichdi, chilla, sprouts Quick to cook and usually the easiest to digest
Masoor Red lentil Masoor dal, soups Split masoor cooks in 15–20 minutes without soaking
Toor Arhar, pigeon pea Everyday dal, sambar A staple dal across much of India
Chana Bengal gram, chickpea Chole, roasted chana, sundal, besan chilla Soak whole chana overnight before cooking
Rajma Kidney beans Rajma-chawal, salads, wraps Soak overnight and boil until fully soft: undercooked kidney beans can make you ill
Urad Black gram Idli, dosa, dal makhani Fermented batters (idli, dosa) are gentle on the stomach
Lobia Cowpea, black-eyed pea Lobia curry, salads Soak for a few hours to cut cooking time

How much should you eat?

The ICMR–National Institute of Nutrition’s My Plate for the Day suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. In practice, that is roughly one to two bowls of dal, chana or rajma spread across the day.

Easy ways to eat more pulses

  • Make dal a daily habit at lunch or dinner, and make it a little thicker than usual.
  • Start the day with pulses: moong dal chilla, besan chilla, idli, dosa or a sprouts salad.
  • Snack on them: roasted chana, a bowl of sundal, or other quick, healthy snacks.
  • Pack them for work: rajma or chole bowls and sprouts chaat keep well, as our meal-prep guide
  • Add them to what you already cook: a handful of chana in pulao, moong in upma, or lobia in a vegetable curry.

Gas and bloating: how to make pulses easier to digest

The most common reason people avoid pulses is wind. Pulses contain fermentable carbohydrates (oligosaccharides such as raffinose) that our small intestine can’t break down, so gut bacteria ferment them further along. That is part of why they feed a healthy gut, and also why a large bowl after weeks without them can leave you uncomfortable.

A few simple habits help most people:

  • Soak whole pulses. Soak rajma, chana, lobia and whole urad for 8–12 hours (overnight), then discard the soaking water and cook in fresh water. Soaking draws out some of the gas-forming sugars.
  • Cook them thoroughly. Pressure-cook until soft. Undercooked pulses are harder to digest, and raw or undercooked rajma can make you ill (see the table above).
  • Start small and build up. If you rarely eat pulses, begin with a small katori a day and increase over two to three weeks. Many people find their gut adapts.
  • Begin with the gentler dals. Split, husked dals such as moong and masoor are usually easier on the stomach than whole beans.
  • Use traditional tempering. Hing (asafoetida), jeera, ginger and ajwain are classic additions to dal. Evidence that they reduce gas is limited, but they make pulses tastier and many people find them helpful.
  • Drink enough water as you increase fibre, and spread pulses across meals rather than eating a large amount at once.

Who should take care

Pulses suit most people, but a few groups should check with a doctor or dietitian about how much and which kinds to eat:

  • Chronic kidney disease: pulses contain potassium and phosphorus, which some people with kidney disease need to limit. Your renal team can advise on portions and preparation.
  • Irritable bowel syndrome (IBS): many pulses are high in FODMAPs, which can trigger symptoms. A dietitian can help you find the types and portions you tolerate rather than cutting them out completely.
  • Gout or high uric acid: follow the advice of your doctor about your overall diet. Plant sources of purines appear to be less of a concern than meat and seafood, but individual advice matters.
  • Persistent or severe digestive symptoms: ongoing pain, bloating, changes in bowel habit or weight loss are worth a medical check-up rather than simply avoiding foods.

The bottom line

Pulses are one of the most useful foods in the Indian kitchen: affordable, filling, rich in protein and fibre, and backed by good evidence for heart health and blood sugar control. You don’t need anything exotic. A katori of well-cooked dal, a bowl of rajma or chana, or a handful of roasted chana as a snack, eaten most days alongside vegetables and whole grains, is a simple habit that adds up over time.

Pro Tip: Use the GOQii App to log your meals and see how often pulses actually make it onto your plate across the week. Your GOQii Personalised Health Coach can help you work more dals and beans into meals you already enjoy, and adjust portions to suit your goals.

Frequently asked questions

Are pulses and legumes the same thing?

Not quite. Legumes are all plants in the pea family, including peanuts, soybeans and fresh green peas. Pulses are the dried, edible seeds of legumes, such as lentils, dried beans, chickpeas and dried peas. In India, most dals are pulses.

Are pulses a good source of protein for vegetarians?

Yes. Dried pulses are roughly 20–25% protein by weight, about twice as much as most cereals. Eating them with rice, roti or millets gives a more complete mix of amino acids, which is why dal–chawal and rajma–chawal work so well together.

How much dal should I eat a day?

The ICMR–National Institute of Nutrition suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. That is roughly one to two bowls of dal, chana or rajma spread across the day. Your needs may differ depending on your age, activity and health.

Are pulses good for people with diabetes?

Pulses are a sensible choice for most people with diabetes. They are high in fibre, digest slowly and have a low glycaemic index, and studies have linked regular intake with modest improvements in blood sugar control. Watch the portion of rice or roti eaten with them, and talk to your doctor or dietitian about a plan that suits you.

Why do pulses cause gas, and how can I reduce it?

Pulses contain fermentable sugars that gut bacteria break down, producing gas. Soaking whole pulses and discarding the water, cooking them thoroughly, starting with small portions and choosing gentler dals like moong can help.

Which dal is easiest to digest?

Split, husked moong dal is generally considered the easiest to digest, which is why it is often used in khichdi for people who are unwell. Masoor dal is also fairly light. Whole beans such as rajma and chana tend to be heavier.

Can I eat pulses every day?

For most healthy people, yes. Eating pulses daily is an easy way to add protein and fibre. If you have kidney disease, IBS, gout or another condition that affects your diet, ask your doctor or dietitian how much is right for you.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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