As people nowadays are more health conscious than ever, the use of sugar alternatives is growing day by day. And that’s one of the reasons why jaggery is now in demand in many parts of the world. People turn to jaggery as a replacement for regular sugar because of its nutrient-rich profile and health benefits. After all, there’s no point in consuming empty calories when you have a healthier choice available.
So, If you too want to know more about jaggery nutritional value and how it can benefit your overall health, you must go through the details below!
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What is Jaggery and How is It Made?
Jaggery is an unrefined sweetener obtained from sugarcane or date palm. People in the African and Asian continents primarily use it. In fact, 70% of the world’s jaggery production happens in India!
Jaggery is typically found in solid form, but liquid and granular jaggery are available too. Its colour ranges from light to dark golden yellow, and it tastes somewhat like molasses. Jaggery is frequently used in cooking and baking to make delicious sweet delicacies.
The process of making jaggery is quite simple, as it doesn’t involve too much processing as is found in the production of refined sugar. The basic steps involve:
- Extracting juice from sources like sugarcane, date palm, or coconut palm using the cold press method.
- Next, Strain the juice to remove impurities.
- Boiling the juice in large vessels while skimming impurities from the top.
- Thickening the slurry until a dough-like paste is formed.
- Transferring the paste into moulds and letting it cool to obtain the final product.
Jaggery Nutritional Value
The nutritional value of jaggery depends on multiple factors, like its form, i.e., solid, liquid, or granular, and the source and quality of juice used. Here is jaggery nutritional value for your reference:
100 g of jaggery contains:
- Energy: 383 Kcal
- Carbohydrates: 98.96 g
- Sucrose: 70–85 g
- Protein: 0.35–0.45g
- Fat: 0.5–0.75g
Besides its sugar content, jaggery is loaded with vitamins and minerals, so it is often called a superfood by many. Given below are some of the prominent nutrients present in 100 g of jaggery:
- Potassium: 10-56 mg
- Magnesium: 70–90 mg
- Calcium: 40–100 mg
- Phosphorous: 20–90 mg
- Iron: 10–13 mg
- Vitamin A: 3.8 mg
- Vitamin C: 7 mg
- Vitamin D2: 6.5 mg
- Vitamin E: 111.30 mg
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Is Jaggery Better Than Sugar?
If we compare the nutritional content of jaggery and sugar, jaggery is undoubtedly better and healthier than refined white sugar. The high nutritional profile of jaggery is due to the presence of molasses, which is normally removed when making white sugar. Molasses are the reason why jaggery contains several vitamins and minerals necessary for our bodies.
However, despite its rich nutrient profile, you must not forget that jaggery is still loaded with sugar. And consuming too much sugar, be it any type, is not good for health. Another point to note here is that jaggery nutritional value is calculated for 100 g. So, if you want to get the amount of nutrients stated in the table, you will need to consume 100 g of jaggery, which is far from 1–2 teaspoons, which is generally considered okay for consumption.
Hence, you can replace white sugar with jaggery for a healthier alternative to sweetness but never have too much of it. When taken in excess, jaggery can also lead to unwanted health problems like increased blood sugar levels and the risk of developing chronic conditions like obesity and heart disease.
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Health Benefits of Jaggery
Looking at jaggery nutritional value there are many purported benefits of having jaggery. Let’s explore them one by one.
1. Jaggery may be beneficial for people with anaemia, as it is rich in iron and can help boost haemoglobin levels in their bodies.
2. It can detoxify the liver to remove toxins from the body, thereby improving a person’s overall health and well-being.
3. It can assist the digestive system by promoting smooth bowel movements and easing constipation.
4. Jaggery can enhance immunity owing to the presence of vitamins and minerals and protect us from coughs and colds.
5. It provides instant energy and raises warmth in the body during the winter.
6. The presence of significant levels of potassium is the reason why jaggery can regulate blood pressure and improve the body’s blood circulation.
7. It may reduce the chances of developing nervous disorders and dementia.
8. It can help strengthen bones and reduce joint pain, a common symptom of arthritis.
9. It may prove beneficial for menstrual-related problems like pain and irregularity.
10. It can help combat the signs of ageing and give you long, lustrous hair.
11. Jaggery, being a natural diuretic, can improve the flow of urine and may help decrease bladder inflammation.
12. Last, but not least, it can support weight loss as it boosts metabolism and prevents water retention in the body.
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Can Diabetics Consume Jaggery?
Though it may be tempting to eat jaggery to fulfil your sweet cravings as a diabetic, it is important to note that despite its nutritional value, jaggery is still a ‘no’ for people with diabetes. As jaggery is mostly sugar with a high glycemic index, it can easily spike blood sugar levels and disrupt your glycemic control.
A better option would be to stick to natural sweeteners like stevia, so you can add a bit of sweetness to your diet without taking in too many calories.
Final Word
Jaggery is a minimally processed, unrefined sweetener obtained from sugarcane and a variety of palm trees. Jaggery nutritional value has been well known for ages, so it has been used a lot in Ayurveda as well.
Adding jaggery to your diet can boost your immunity, facilitate digestion, detoxify your liver, prevent anaemia, and improve your overall health. It can provide you with nutrients that you would otherwise not get if you consumed refined sugar.
Though added sugars are not necessary, if you’re otherwise healthy and want to use a sweetener, jaggery can be a better choice, but only if you have no more than 10–15 g daily.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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