Jaggery is a common way for elders to end meals. One would think that its sweet, delicious flavour is what makes it so popular. This naturally sweetening food, on the other hand, provides numerous health benefits.
It is essentially a sort of unprocessed sugar that is made mostly from raw, concentrated sugarcane juice that is cooked until it solidifies. It is also known as Gur and can be manufactured from date palm sap (Nolen Gur of West Bengal) or coconut sap.
In most regions of India, jaggery is an important part of the daily diet. It goes by the names ‘bella’ in Kannada, ‘Vellam’ in Tamil, and ‘Gul’ in Marathi. Before we get into the health benefits of this nutritious meal, let’s look at how it differs from white sugar, honey, and brown sugar.
Calorie Count and Nutrition Value of Jaggery
Jaggery has numerous health benefits, making it a great sweetener. It contains 38 calories per 20 gramme serving, 9.8 gramme of carbohydrates, 9.7 gramme of sugar, 0.01 gramme of protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese.
It contains no traces of fat, thus it can be easily added to a diet without raising concerns about excessive fat consumption. However, because its sugar content is identical to that of white sugar, diabetic people should avoid excessive ingestion.
| Nutrient | Amount per 100 grams |
|---|---|
| Calories | 383 |
| Carbohydrates | 97 grams |
| Protein | 0.4 grams |
| Fat | 0.1 grams |
| Fiber | 0.6 grams |
| Iron | 11 mg |
| Calcium | 85 mg |
| Phosphorus | 20 mg |
Jaggery vs. Sugar – Which is Better?
To get more nutritional value from a sweetener, several health professionals recommend substituting jaggery for sugar. While both can be processed, sugar is predominantly in the form of translucent, white crystals, whereas jaggery can be golden brown or dark brown in colour.
The former is subjected to severe industrial processes, such as charcoal treatment, which reduces its nutritious value.
The latter, on the other hand, receives no special treatment other than the boiling of sugarcane syrup. This guarantees that residues of iron, mineral salts, and fibre remain in it. These minerals and plant phytochemicals are effective treatments for a variety of diseases.
This natural sweetener has been shown to promote digestion, increase immunity, regulate body temperature, nourish the skin, and relieve joint pain, apart from a number of other mind-blowing health benefits.
Jaggery vs. Brown sugar vs. Honey
Jaggery is made without the use of any chemicals, preservatives, or synthetic ingredients. As a result, it contains a variety of proteins, minerals, and vitamins.
This golden brown sweetener and brown sugar are frequently confused by many individuals. Brown sugar, on the other hand, is made either straight from cane juice or by refining raw sugar. Both scenarios necessitate the inclusion of various molasses, syrups, and demerara. As a result, brown sugar contains artificial ingredients.
While brown sugar is preferable to refined white sugar, jaggery is a far superior substitute. Adding honey to your desserts or ordinary snacks is another way to make them healthier.
It contains vitamin B, C, and potassium, whereas jaggery contains copper, iron, and magnesium. Hence, the decision to add either of these two to one’s diet depends on their taste.
Is Jaggery Good for Diabetes?
Diabetic patients frequently have sweet cravings and resort to various types of sweeteners. Though some patients may believe that jaggery is a superior alternative to sugar, the truth is that it too contains a lot of sugar.
In 10 grammes of jaggery, sugar content ranges between 65% and 85%. As a result, people with diabetes are recommended not to consume it on a regular basis. Furthermore, Ayurveda does not suggest its use in diabetic individuals.
