A sweetener that is gaining popularity as a “healthy” alternative to sugar is jaggery. Additionally, this sweetener has a strong health reputation. It is frequently described as a “superfood sweetener.”
What Is Jaggery?
Unrefined sugar is used to make jaggery, which is produced in Asia and Africa.
Because the nutrient-rich molasses is not spun out of the sugar during processing, it is sometimes referred to as a “non-centrifugal sugar.”
Although they go by different names, comparable non-centrifugal sugar products can be found throughout Asia, Latin America, and the Caribbean.
India produces about 70% of the world’s jaggery, which is also known as “gur” there.
Usually, sugar cane is used to make it. However, date palm jaggery is also popular in many nations.
In the majority of India, jaggery is a significant component of the diet. In Kannada, it is called “bella,” in Tamil, “Vellam,” and in Marathi, “Gul.” Let’s first examine how this healthy food differs from white sugar, honey, and brown sugar before learning about its health advantages.
Calorie Count and Nutrition Value of Jaggery
Jaggery is the best sweetener because of its many health advantages. It has 0.01 gramme of protein, choline, betaine, Vitamins B12 and B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese, and contains 38 calories in just 20 grammes. It also contains 9.8 grammes of carbohydrates, 9.7 grammes of sugar, 0.01 grammes of protein.
Since there are no traces of any kind of fat in it, one can easily include it in their diet without having to worry about consuming too much of it. Although its sugar content is comparable to that of white sugar, diabetic patients should limit their intake.
Major Nutrients Jaggery
| Nutritional components | Value per 100g |
| Energy | 385 Kcal |
| Sucrose | 66-86 g |
| Protein | 0.4 g |
| Fats | 0.1 g |
| Vitamin C | 7.0 mg |
| Vitamin E | 111.0 mg |
| Vitamin A | 3.7 mg |
| Vitamin B5 | 0.01 mg |
| Vitamin B6 | 0.01 mg |
| Vitamin B2 | 0.07 mg |
| Vitamin B1 | 0.01 mg |
| Potassium | 10-55 mg |
| Phosphorus | 20-90 mg |
| Calcium | 40-100 mg |
| Magnesium | 70-90 mg |
| Sodium | 19-30 mg |
| Copper | 0.1-0.9 mg |
| Iron | 10-13 mg |
| Zinc | 0.2-0.4 mg |
Properties of jaggery:
According to scientific literature, jaggery exhibits a wide range of qualities, including the ones listed below:
It might have anti-toxic properties.
It could possess anti-neoplastic qualities.
It might possess antioxidant qualities.
It might act as a decongestant.
Which Is Better: Jaggery or Sugar?
Many medical professionals advise substituting jaggery for sugar if you want a sweetener with higher nutritional values. Jaggery can be either golden brown or dark brown in colour, whereas sugar is primarily in the form of translucent, white crystals, despite the fact that both can be processed.
The former loses some of its nutritional value as a result of laborious industrial processes like charcoal treatment.
However, other than boiling sugarcane syrup, the latter receives no excessive treatment. This guarantees the retention of fibre, mineral salts, and traces of iron in it. Numerous illnesses can be treated with the help of these minerals and phytochemicals from plants.
In addition to a host of other astounding health advantages, this natural sweetener is a powerful way to increase immunity, control body temperature, enrich the skin, improve digestion, and treat joint pain.
Jaggery vs. Brown Sugar vs. Honey
Without the use of any synthetic additives, preservatives, or chemicals, jaggery is made naturally. So it has a lot of proteins, minerals, and vitamins in it.
This golden-brown sweetener is frequently confused with brown sugar by many people. However, brown sugar is made either by refining raw sugar or by extracting cane juice directly. Both situations call for various molasses, syrups, and demerara to be added. Consequently, brown sugar also contains artificial additives.
While adding brown sugar is undoubtedly preferable to adding refined white sugar, jaggery is a much superior substitute. Adding honey to your desserts or every day snacks is another way to make them healthier.
While jaggery is rich in copper, iron, and magnesium, it is rich in vitamins B, C, and potassium. Therefore, whether one decides to include either of these two in their diet depends on how they taste.
Proven Health Benefits of Jaggery
Jaggery prevention of problems with respiration
Jaggery might be one of the best treatments for people who frequently experience respiratory tract issues.
According to studies, jaggery purges dust and unwanted substances from the body, relieving pressure on the lungs, digestive system, stomach, and intestines. For best results, jaggery should be consumed with pepper, tulsi, dry ginger, or sesame seeds.
Jaggery Helps with Weight Loss
Most people have to deal with the problem of weight gain. A moderate intake of jaggery is a recommended strategy to promote weight loss. Long chains of sucrose are the main component of jaggery, a complex sugar.
The extracted energy is released slowly and over a longer period of time as the body takes its time to digest the sucrose. This also lessens our appetite by making us feel fuller for longer.
Jaggery is an excellent source of potassium, which balances electrolytes, speeds up metabolism, and helps build muscles. Furthermore, potassium can aid in lowering one’s body’s tendency to retain water, which significantly contributes to weight loss.
Jaggery Controls Blood Pressure
Jaggery’s potassium and sodium content aid in preserving the body’s acid balance. In turn, this keeps blood pressure levels within normal ranges.
The blood vessels are dilated by jaggery, allowing for smooth flow and stabilising blood pressure. So including it in your diet would be very beneficial if you have high or low blood pressure.
Uses of Jaggery for Anaemia
Iron deficiency is the most common cause of anaemia, which is characterised by a decrease in haemoglobin levels in the blood. Since jaggery is a good source of iron, it could aid in treating such anaemia. Additionally, its pitta-balancing qualities can help with anaemia symptoms. This suggests that eating jaggery may aid in treating anaemia. However, no research on humans has been done to date to back up these assertions.
Jaggery Great Source of Energy
Jaggery gives you gradual energy that lasts longer than sugar, which gives you a quick energy boost.
This is due to the fact that it is unrefined, which makes sure that blood sugar levels aren’t immediately altered but instead rise gradually. This in turn can assist in avoiding fatigue.
Jaggery Purifies the Body
Since jaggery is one of the best natural body cleansers, people frequently eat it after meals. Eating this food can successfully remove a variety of unwanted particles from the lungs, respiratory tract, food pipe, intestines, and stomach.
Jaggery raises blood haemoglobin levels, which in turn causes the body’s sodium and potassium levels to rise. The sodium-potassium ratio is balanced, which controls the acidic reactions and maintains the purity of the blood.
Jaggery Relieves Menstrual Pain
An all-natural treatment for menstrual cramp pain is jaggery.
Endorphins, a happy hormone that is released when jaggery is consumed, are helpful in reducing PMS symptoms like mood swings, irritability, food cravings, and many others. Jaggery consumption on a regular basis may also help control irregular periods.
Jaggery Prevents Constipation
Consuming the nutrient-rich sweetener encourages bowel movements and the body’s digestive enzymes to become active. Simply take a small amount of this wholesome natural sweetener after a meal to lower your risk of constipation.
Your bowel movement will improve dramatically if you immediately consume jaggery and ghee after eating. The iron in ghee and jaggery fats acts as a natural laxative to relieve constipation symptoms.
Jaggery Detoxification of the Liver
Jaggery is a natural cleanser that is particularly beneficial for the liver. The natural sweetener aids in eliminating dangerous toxins from the body. This aids liver detoxification even more. As a result, jaggery consumption is advised for those with liver diseases.
Jaggery Reduces Joint Pain
Consuming jaggery can significantly reduce pain for those who have arthritis or other types of joint pain. A good source of calcium and phosphorus is jaggery.
When combined, these two nutrients help to solve any joint or bone issues. Ginger only makes its effectiveness better when consumed with it.
Jaggery Helps Treat Cold and Cough
Jaggery also aids in the treatment of flu-like symptoms like a cold or cough. It causes the body to produce heat, thwarting the effects of the cold.
Jaggery forms a layer on the inner lining of the throat, helping to treat conditions like sore throat and itching. Jaggery can be added to warm milk or used as a sweetener in tea to get even better results.
Jaggery can Boost Immunity
Jaggery contains significant amounts of minerals like selenium and zinc as well as antioxidants.
This aids in reducing the risk of free radical damage and strengthening resistance to various infections. It is frequently consumed in the winter because of this.
Jaggery Helps Healthifies Skin
Jaggery is effective in treating acne or pimples and improving the health of the skin because it purifies the blood and raises its haemoglobin count.
Jaggery contains glycolic acid, which promotes clear skin and helps to correct skin irregularities. When combined with sesame seeds, jaggery’s skin-benefiting properties are strengthened even more.
Jaggery Cures Urinary Tract Problems
Jaggery also has this characteristic because sugarcane is a naturally occurring diuretic. Regular intake of this nutritious food item can help with a variety of health problems, including reducing bladder inflammation, promoting urination, and improving the fluidity of urine flow.
Jaggery can Boost Immunity
Jaggery contains significant amounts of minerals like selenium and zinc as well as antioxidants.
This aids in reducing the risk of free radical damage and strengthening resistance to various infections. It is frequently consumed in the winter because of this.
Jaggery Maintains good Intestinal Health
Mg is abundant in jaggery. The food has a 16 mg mineral content per 10 g. Therefore, if a person eats even 10 grammes of it, they will have consumed the 4% of it that is needed daily for human life. Since it promotes good intestinal health, eating it frequently is a good idea.
The entire country of India has access to this dark brown natural sweetener. Make sure the jaggery is 100% natural before you buy it, though. You’ll begin to see its advantages if you incorporate it into your diet on a regular basis.
PRECAUTIONS WHEN USING JAGGERY
Patients with diabetes – Jaggery has a high sucrose content, which could cause diabetic patients’ blood sugar levels to rise. As a result, it is typically advised for diabetic patients to avoid or speak with a doctor before consuming jaggery.
Pregnancy – There isn’t enough credible scientific evidence to support the use of jaggery during pregnancy. Therefore, it is advised to avoid or speak with a doctor before consuming jaggery while pregnant.
DOSAGE OF JAGGERY
5–30 g of jaggery (or as recommended by a doctor) per day, in the form of powder.
HOW TO USE JAGGERY
chapati with jaggery
a. Add 3 cups of grated jaggery to 1/2 a cup of milk.
b. Combine the two while keeping the heat low.
c. Allow to cool before adding milk, ghee, and salt (as necessary).
d. Add milk to a flour mixture to make dough.
e. Roll the dough to create chapatis.
Conclusion about Jaggery
Jaggery, which is essentially raw sugar, is a powerhouse of vital nutrients. With no fat of any kind, it contains proteins, carbohydrates, choline, betaine, Vitamins B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese.
Jaggery retains its nutritional value, including iron, mineral salts, and fibre, because it only undergoes boiling of sugarcane syrup as a form of processing.
In addition to a host of other astounding health advantages, these minerals and plant phytochemicals are helpful to strengthen the immune system, control body temperature, enrich the skin, improve digestion, and treat joint pain.
Jaggery helps fight anaemia by regulating blood pressure, preventing respiratory issues, and refining blood. Additionally, it promotes intestinal health, detoxifies the body, and eases constipation.
Menstrual cramps can be effectively treated with jaggery as well. Overall, it will be accurate to state that moderate jaggery consumption is excellent for preserving overall health.
Frequently Asked Questions About JAGGERY
Yes, it is advised to consume 10 grammes or less of jaggery each day after meals. A single serving of jaggery during the day will satisfy 4% of our bodies’ daily requirement for minerals because it contains 16 mg of minerals per 10 g.
Jaggery consumption in excess can cause a number of allergies, including nausea, headaches, vomiting, colds, and coughs. Jaggery that has been prepared in unsanitary conditions or with impurities can cause intestinal infections.
Long chains of sucrose make up the complex sugar known as jaggery. The sucrose takes the body a while to digest, so the energy is released gradually over a longer period of time. This also curbs our appetite by making us feel fuller for longer. Jaggery is a good source of potassium, which supports electrolyte balance, increases metabolism, and strengthens muscles. Additionally, potassium can aid in lowering body water retention, which significantly contributes to weight loss. However, excessive consumption can lead to weight gain because it contains a lot of fat, proteins, glucose, and fructose.
Jaggery is undoubtedly a healthier alternative to sugar, but it still has high levels of glucose and sucrose, both of which can be harmful if consumed in excess. The recommended daily intake of jaggery should range somewhere between 10 and 12 grammes.
Switching to sugar substitutes such as jaggery and honey is one of the most effective ways to reduce sugar consumption. While both are healthier alternatives to sugar, they each have their own set of disadvantages. If consumed in excess, honey and jaggery can both cause health problems. As a result, one cannot precisely compare one advantage to another in terms of benefits and drawbacks.
Jaggery has numerous health benefits, making it an ideal sweetener. It contains 38 calories per 20 gramme serving, 9.8 grammes of carbohydrates, 9.7 grammes of sugar, 0.01 gramme of protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese.
A moderate intake of jaggery is a tried and true weight loss remedy. Jaggery is a complex sugar made up of long sucrose chains. Because the body takes time to digest sucrose, the extracted energy is released slowly and over a longer period of time. This also makes us feel fuller for longer, which suppresses our appetite. Jaggery contains potassium, which helps balance electrolytes, boost metabolism, and build muscles. Furthermore, potassium can help reduce water retention in the body, which aids in weight loss. Drinking jaggery and lemon juice water on a daily basis will help you lose belly fat and get in shape.
Jaggery has numerous health benefits, making it an ideal sweetener. It contains 38 calories per 20-gramme serving, 9.8 grammes of carbohydrates, 9.7 grammes of sugar, 0.01 gramme of protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese.
Although there are no different types of jaggery, Ayurveda divides it into time intervals such as Naveen Guda (new jaggery), Purana Guda (1-year-old jaggery), and Prapurana Guda (3-year-old jaggery). The older the jaggery, the better it is for your health. However, if Jaggery is over 4 years old, it begins to lose its potency and may cause coughing and dyspnea.
Sucrose is the main component of both jaggery and sugar. Choosing one over the other may not be a good idea for diabetic patients. The distinction between the two is that sugar is made up of simple sucrose and is instantly absorbed into the blood, resulting in a rapid rise in blood sugar levels. Jaggery, on the other hand, has long sucrose chains that take time to break down and absorb. When compared to sugar, it does not cause a rapid rise in blood glucose levels. As a result, jaggery may be a better choice for diabetic patients than sugar.
Jaggery purifies the blood and increases haemoglobin levels, making it useful for treating acne and making the skin healthier. Jaggery contains glycolic acid, which helps correct skin irregularities and promotes clear skin. The skin benefits of jaggery are enhanced when combined with sesame seeds.
Jaggery can be used in place of sugar in your cup of tea. Adding jaggery to your morning tea can not only give it a different flavour, but it can also improve your digestion by increasing digestive fire.
by boosting your metabolism, you will have instant energy to start your day.
By removing toxins from your body, you can help maintain your body weight.
Diabetic patients should consult their doctor before incorporating jaggery into their diet.
According to Ayurveda, Jaggery’s Rasayana (rejuvenation) and Balya (strength) properties promote and maintain your overall health. It also acts as a great stimulant of digestive enzymes in the body, which can help with digestion. Furthermore, it can aid in the removal of general body weakness. By increasing vitamins and minerals in the body, adding Old Jaggery to your diet can help reduce the symptoms of weakness.
After a heavy meal, take a small piece of jaggery (around 10-15 grammes).
You can use jaggery instead of sugar in your beverages.
It is possible to make jaggery-flavored candy (chiki).
Yes, jaggery is beneficial to hair because of its iron and vitamin C content, which promotes shiny, healthy, and strong hair.