We keep looking for ways to satisfy our sweet tooth. An Indian event is incomplete without jalebi, halwa, rasgolla, gulab jamun, kheer etc. Excessive intake of sugar can have various health consequences. To eat healthy and stay fit, many people have started replacing sugar with jaggery. Jaggery, to put it in simple words, have more nutrition than refined white sugar and is a suitable substitute sweetener.
Jaggery: What is it?
Jaggery is an unrefined sugar product made in Asia and Africa. It’s a sweetener that’s becoming well-liked as a “healthy” replacement for sugar. Jaggery is often referred to as a “superfood sweetener.” At times it is referred to as a “non-centrifugal sugar,” because it’s not spun during processing to remove the nutritious molasses.
There is a debate on sugar and jaggery which one is healthier and better for you. Let’s explore the differences.
Sugar Versus Jaggery: What’s the Difference?
To begin with, jaggery is nutritionally better than sugar, containing extra nutrients, however, it should be consumed in moderation because of its high-calorie content. “Sugar” refers to soluble carbohydrates with a sweet flavour, many of which are present in food. Glucose, galactose and fructose are just a few examples of simple sugars. Jaggery is a conventional non-centrifugal cane sugar and its colour can range from golden brown to dark brown.
Health Benefits of Jaggery Powder
Sugar and jaggery powder both comes from the same base material; sugarcane. However, there are differences between them. Sugar is the basic culprit for a lot of heart and chronic diseases. The benefits of jaggery powder however, outweighs the sugar. In the Ayurveda, Jaggery is considered as a healer for a lot of health issues. Taking jaggery powder after meal supports digestion and boosts immunity.
15 Health Benefits of Jaggery Powder:
· Healthy source of carbohydrates
· Boosts immunity
· Detoxifies liver
· Anti-allergen
· Improves your digestive system
· Purifies blood
· Controls blood pressure
· Purifies and cleanses the body
· Rich in minerals
· Rich in antioxidants
· Treats acne and pimples
· Helps prevent anemia
· Treatment of cold and cough
· Boosts metabolism
· Helps in weight loss
Jaggery Nutrition
· A quarter-cup serving of jaggery contains:
· Calories: 100
· Protein: around 1 gram or less
· Fat: around 1 gram or less
· Carbohydrates: around 26 grams
· Fibre: around 1 gram or less
· Sugar: around 24 grams
· Calcium
· Magnesium
· Manganese
· Potassium
· Phosphorus
· Iron
· Zinc
· Copper
· Vitamin B (thiamin, riboflavin and niacin)
· Plant protein
· Phytochemicals
· Antioxidants
Is Jaggery Good for Diabetes?
To keep up a healthy lifestyle, many people have switched to jaggery as a healthier sweetener. Does that imply that consuming jaggery can help diabetics sidestep insulin spikes and cut their calorie intake? Well, the answer is no. The nutritional profiles confirm that jaggery vs sugar calories are similar. While jaggery has more nutrients than sugar in terms of manganese, magnesium, fibre, and protein, it is still important to eat it in moderation as it has similar amounts of calories and carbohydrates.
If you are Diabetic you must concentrate on reducing your intake of carbohydrates and increasing your intake of protein and fibre to effectively control your blood sugar levels. As jaggery contains a lot of carbohydrates, it does not stop blood sugar levels from rising. Study confirms that jaggery has about the same amount of carbohydrates as sugar. Accordingly, it’s not a good option for diabetics trying to control their carbohydrate intake. To put it in simple words, jaggery is not a good replacement for sugar for diabetics as it can still cause sugar spikes when consumed in amounts comparable to or greater than sugar.
Wondering How Much Jaggery to Eat Every day?
You may consume around 10 grams of jaggery daily. There is no denying the fact that jaggery powder is a healthier and more nutritious form of sugar, but don’t forget that it is still sugar. It is hence essential not to overconsume it.
Conclusion
Jaggery is an excellent alternative to sugar. It is substituted with regular sugar, and it can even be added to curries to balance out spice levels. What makes jaggery so special? The answer is simple; it has many health benefits. Take the dive and try jaggery regularly to satisfy your sweet tooth without endangering your health. However, remember not to overdo it. Excess of anything can have harmful effects. So, use it sensibly.
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