The Nutritional Profile of Jaggery: What Makes it a Superfood for Adults?

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.

What is Jaggery?

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.

Jaggery Nutritional Profile

If we look at 100g of sugarcane jaggery, this is the nutrition it contains:

• Energy: 1480 KJ
• Protein: 1.85 g
• Total fat: 0.16 g
• Carbohydrate: 84.8 g
• Total Folates: 14.4 µg
• Calcium: 107 mg
• Iron: 4.63 mg
• Magnesium: 115mg
• Phosphorous: 74.5 mg
• Potassium: 488 mg

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.

Health Benefits of Eating Jaggery

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:

1. May Prevent Anaemia

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.

2. May Reduce the Risk of Certain Health Conditions

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.

3. Boosts Bone Health

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.

4. Helps Blood Pressure Regulation

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.

5. Relaxes the Nervous System

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.

Jaggery vs. Sugar: Which is the Healthier Alternative?

So between jaggery and sugar, which is the healthier and better alternative? Let’s compare:

• Refined Sugar Drawbacks: Consuming excess amounts of sugar may lead to serious health problems such as obesity, metabolic syndrome, type 2 diabetes, cardiovascular disease, and more. The rise of refined sugar consumption has also been tied to the increased risk of nonalcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH).
• Jaggery's Edge: While jaggery is still a form of sugar, it offers a few additional nutrients and potential health benefits compared to refined sugar. The presence of iron, calcium, and other minerals makes it a slightly more nutritious choice.
• Our verdict: Jaggery trumps refined sugar. But, even though jaggery is a better alternative, it should still be consumed in moderation as part of a balanced diet. Overconsumption can cause frequent blood sugar spikes and may negatively impact your health like refined sugar.

How to Incorporate Jaggery into Your Diet

• Replace refined sugar with jaggery in beverages, desserts, and cooking. It can be used in tea, coffee, and homemade treats to add a rich flavour and nutritional benefits.
• Try traditional recipes using jaggery, such as "gur ki kheer" (jaggery rice pudding) or "til ladoo" (sesame and jaggery balls). These dishes not only offer cultural significance but also come packed with nutrients!
• For modern and healthy recipe ideas, consider adding jaggery to smoothies, energy bars, or as an oatmeal topping. These options provide a nutritious twist to everyday meals and snacks.

Conclusion

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!

For more such informational content on all things health, follow Right Shift. We are your cheerleaders if you are taking the path towards healthy ageing. We cover all topics related to health and fitness in midlife and offer motivation to get started on your health journey. You can also try our free tools: health score calculator and meal plan creator, to make immediate positive changes such as understanding your current health and following a healthy eating plan.

To include more jaggery into your diet, we also have delicious cookies you can have. Our Jaggery Oats cookies and Jaggery Ragi cookies are every bit delicious as they are nutritious. Perfect for snack time or when hunger hits you unexpected, try these now to make the right shift today!