Elders frequently use jaggery to finish their meals. Its sweet, delicious flavour, one might imagine, 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’s also known as Gur and can be prepared from date palm (West Bengal’s Nolen Gur) or coconut sap. In most parts of India, jaggery is an important part of one’s daily diet. In Kannada, it’s called ‘bella,’ in Tamil, ‘Vellam,’ and in Marathi, ‘Gul.’ Let’s take a look at how this nutritious food differs from white sugar, honey, and brown sugar before learning about its health benefits.
Nutritional Facts of Jaggery
Jaggery is nutrient-dense because it contains molasses, a healthy by-product of the sugar-making process that is often removed when refined sugar is manufactured. Jaggery has a high nutritional value when compared to refined sugar.
It contains 38 calories per 20-gram serving, 9.8 grammes of carbohydrates, 9.7 grammes of sugar, 0.01 grams of protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese, as well as choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese. It contains no fat and hence can be included in one’s diet without risk of consuming too much fat. Diabetic individuals should avoid overconsumption because its sugar content is comparable to that of white sugar.
| Total carbohydrates | 98.0g |
| Fat content | 0.1g |
| Minerals | Calcium (80.0 mg), Iron (5.4 mg), Magnesium (160 mg), Phosphorus (40.0 mg), Potassium (140 mg), Sodium (30.0 mg), Selenium (1.4 mcg) |
| Protein | 0.4g |
| Vitamins | Pantothenic Acid (0.4 mg), Niacin (2.0 mg), and Vitamin B6 (1.0 mg) |
| Calories from Jaggery | 384 |
According to the data, the nutritional value of jaggery is: Because jaggery has little to no fat, you may easily add it into your diet without worrying about consuming too much fat. However, because its sugar level is similar to white sugar, diabetics should avoid using it in excess. While switching a sweetener with more vitamins and minerals for refined sugar may be somewhat ‘healthier,’ jaggery should not be a major part of your diet.
Jaggery Vs Sugar vs honey
Several health experts recommend substituting jaggery for sugar to acquire more nutritional value from a sweetener. Sugar comes in the shape of translucent, white crystals, whereas jaggery might be golden brown or dark brown in colour. The former undergoes harsh industrial processes, such as charcoal treatment, which decreases its nutritional value. The latter, on the other hand, receives no extra treatment beyond sugarcane syrup boiling. This ensures that iron, mineral salts, and fibre residues are retained. These minerals and phytochemicals from plants are excellent therapies for a wide range of illnesses. Aside from a myriad of other incredible health benefits, this natural sweetener is an effective way to boost immunity, regulate body temperature, and nourish the body.
Jaggery Benefits
Preventing respiratory diseases
Jaggery could be one of the most beneficial solutions for people who have respiratory problems on a regular basis. By including it in one’s diet, asthma, bronchitis, and other respiratory ailments can be avoided. It is best to consume jaggery with sesame seeds. This combination is fantastic for treating respiratory problems.
Helps with weight loss
Weight gain is a problem that many people struggle with. Jaggery eating in moderation is a tried and effective weight loss method. It contains potassium, which is important for electrolyte balance, metabolism, and muscle building. Potassium can also help to minimise water retention in the body, which benefits in weight loss.
It helps to keep blood pressure in check
The presence of potassium and sodium in jaggery helps to keep the body’s acid levels in check. As a result, blood pressure remains normal. So, whether you have high or low blood pressure, including it in your diet would be really advantageous!
The body is cleansed
Jaggery is often ingested after meals since it is one of the most powerful natural cleansing agents for the body. The clearance of unwanted particles from the intestines, stomach, food pipe, lungs, and respiratory tract can be aided by eating this meal.
It helps to keep anaemia at bay
Enough RBCs, as well as iron and folate, must be maintained in the body to avoid anaemia. Because jaggery is strong in iron and folate, it’s a great way to avoid anaemia. Teenagers and pregnant women are regularly advised to eat it by doctors.
Treatment for colds and coughs
Jaggery can also be used to treat flu-like symptoms like a cold or cough. It makes the body produce heat, which helps to resist the cold. Combine Jaggery with warm milk or use it as a sweetener in tea to get the most out of it.
Detoxification in the liver
Jaggery is a natural cleaner that is especially beneficial to the liver. Toxic toxins are removed from the body with the help of the natural sweetener. This also assists with liver detoxification. As a result, people who have liver problems should start eating jaggery.
Helps to relieve joint pain
For people suffering from arthritis or other joint pain, jaggery may provide significant pain relief. When ginger is added to the mix, the potency skyrockets.
Purification of the blood
The usage of jaggery in small doses on a regular basis may aid in blood cleaning. This is also why it is beneficial in the treatment of acne and pimples, as clean blood equals healthier skin. Furthermore, when the right amount of haemoglobin is consumed, the total amount of haemoglobin in the blood increases.
Jaggery can help to increase immunity
Antioxidants and minerals like selenium and zinc can be found in abundance in jaggery. This contributes to the prevention of free radical damage as well as the development of disease resistance. This is why it is so popular throughout the cold months.
Resolves problems with the urinary tract
Sugarcane is a natural diuretic, and jaggery serves the same purpose. Regular use of this nutritious food item may help relieve bladder irritation, increase urination, and improve pee flow.
Keeps your digestive system in good shape
Jaggery is high in magnesium. A concentration of 16 mg of the mineral can be found in every 10 g of food. So, if one consumes just 10 grams, he or she will have reached 4% of the daily need for minerals in our life.
Is Jaggery good for weight loss?
Both Jaggery and Sugar have the same number of calories per 10gm serving size: 39. Sugar, on the other hand, provides empty calories that are stored as fat in the body. Jaggery, on the other hand, contains a wide range of nutrients that help the body stay energised. It can also raise the body’s warmth, which aids digestion and increases metabolic rate overall. (1) This feature of jaggery makes it an excellent sugar substitute for weight loss.
Other benefit of Jaggery for Weight loss:
Here are some of the most important weight-loss benefits of jaggery:
- Iron, copper, potassium, magnesium, manganese, and other vital elements included in jaggery are important for weight management.
- There are no trans fats or other forms of fats in jaggery that lead to weight gain.
- It contains detoxifying effects, which aid in the removal of pollutants from the body. Jaggery does this by removing toxic chemicals from your body that sabotage weight reduction.
- Jaggery boosts digestive enzymes, regulates bowel motions, and even protects against stomach issues like constipation and gas.
- Before meals, eat some jaggery to satisfy your hunger and reduce your daily calorie intake.
- When compared to sugar, jaggery plays a minor role in chronic illnesses such as Type-2 diabetes and Heart problems caused by Sweet food overeating.
Conclusion
Jaggery, which is essentially unprocessed sugar, is a nutritious powerhouse. It’s low in fat and high in carbs, protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese.
Jaggery retains its nutritious value, such as iron, mineral salts, and fibre, because it is not overly processed other than by boiling sugar cane syrup. Apart from a slew of other health benefits, these minerals and plant phytochemicals can help boost immunity, regulate body temperature, nourish the skin, enhance digestion, and alleviate joint pain.
Jaggery is beneficial for preventing respiratory difficulties, managing blood pressure, and refining blood, all of which aid in the fight against anaemia. It also aids in the maintenance of intestinal health, detoxification, and the prevention of constipation.
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