Blogs28 Aug 2024
Jaggery is a natural sweetener, often used as a substitute for sugar. It’s made from sugarcane or palm and has been a part of many cultures. This sweetener has been around for nearly 3,000 years and features a yellow-brown, caramel-like colour. To stay healthy and cut down on refined sugar, many turn to jaggery today to enjoy some sweetness in their morning tea and other dishes. If you are in your 40s and above, trying to make new healthier choices, then have a look at jaggery’s nutrition and if it’s the right sweetener for you. In this article, we’ll discuss the nutritional profile of jaggery and the several health advantages it may provide.
Jaggery is a traditional, non-centrifugal cane sugar consumed in Asia, Africa, and Latin America. It is available in various forms, such as solid blocks, liquid, and granules, and can be made from sugarcane, date palm, or coconut palm sap. Jaggery is produced by boiling raw sugarcane juice or palm sap until it solidifies. This process retains most of the natural minerals and vitamins, making jaggery a slightly better choice than refined sugar as a sweetener.
If we look at 100g of sugarcane jaggery, this is the nutrition it contains:
Jaggery may also contain trace amounts of minerals like magnesium, potassium, phosphorus, sodium, manganese, zinc, copper, and chloride. It could also be a source of vitamins like B1, B2, B5, B6, C, D2, and E along with phenolic compounds. The chemical composition of the jaggery you have will vary based on how it is made, climate conditions, usage of chemicals or different processing methods etc.
Now that we know what this sweetener’s nutritional profile looks like, let’s see if there are any jaggery health benefits that we can take advantage of! Here are all the health benefits of jaggery that you should know about:
Anaemia, or the deficiency of iron is common, especially among women. You can prevent this by having jaggery as it contains iron. Iron as a mineral is responsible for the production of healthy red blood cells and having a deficiency of this mineral can lead to weakness and fatigue.
This natural sweetness contains iron, along with zinc, phenolic compounds and Vitamin B-complex which can act as antioxidants. All of these contribute to a stronger protection of our body from inflammation, infections and illnesses.
Jaggery contains a significant amount of calcium which is an important mineral to strengthen bones and maintain bone density. Having more calcium in your food can be a great way to delay age-related bone loss and maintain your bone health for a prolonged period. It can also help reduce the risk of osteoporosis and other bone-related issues.
The potassium content in jaggery may help regulate blood pressure, a marker for cardiovascular conditions. Since adults over 40 are at a higher risk of having heart troubles, foods with potassium can help promote heart health and reduce the chances of heart conditions like stroke.
Jaggery also contains magnesium, which can help regulate nerve and muscle function, reduce stress and blood pressure levels, relax muscles and protect our blood vessels.
So between jaggery and sugar, which is the healthier and better alternative? Let’s compare:
Jaggery stands out as a good sweetener option due to its better nutritional profile and numerous health benefits. From supporting bone health to supporting the nervous system and heart health, jaggery offers a wholesome alternative to refined sugar. However, moderation is essential to fully reap the benefits without adverse effects!
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Jaggery has a high glycemic index which may not be safe for diabetics. It is advisable to consult a doctor before incorporating jaggery into a diabetic diet.
A moderate intake of about 10-15 grams per day is generally considered safe for most adults. However, individual dietary needs may vary, so it's best to consult a healthcare provider.
Having an excessive amount of jaggery could lead to elevated blood sugar levels and possible weight gain. It is also high in calories, so moderation is key.