Jaggery, commonly known as gur, is a popular sweetener throughout Southeast Asia and Africa. It is a sort of sugar that has not been thoroughly refined, thus it still contains molasses in large quantities.
Jaggery is frequently advertised as “healthier” than other types of sugar. While science has confirmed some of these claims, research into jaggery’s overall health advantages and hazards is ongoing.
Nutrition Information:
A quarter cup of jaggery contains:
Calories: 100.
- Protein: Less than one gram.
- Fat: Less than one gram.
- Carbs: 26 grams.
- Fiber: less than one gram.
- Sugar: 24 g.
Jaggery also contains:
- Calcium Magnesium
- Jaggery contains potassium
- phosphorus
making it a good plant-based supply of iron. A single meal may supply approximately 10% of your daily iron consumption. Iron is essential for maintaining healthy blood cells. Getting adequate iron in your diet can make you feel less tired and improve your muscle performance.
Potential Health Benefits of Jaggery:
Jaggery has more vitamins and minerals than most other sweeteners. According to research, eating jaggery may provide a number of health benefits:
Prevent anemia
One of the most frequent nutritional deficits in the United States is iron deficiency. Iron is required for the development of normal blood and muscle cells. If you do not obtain enough iron in your diet, you may get iron deficiency anemia, which makes it difficult to concentrate and causes weariness and muscle weakness.
Jaggery is a great source of plant-based iron. While a single serving of jaggery is insufficient to meet your daily iron requirements, replacing refined sugar with jaggery will increase your iron intake and lower your risk of getting anaemia.
Some studies also imply that the iron present in jaggery is more easily absorbed by the body than other plant-based iron sources. Jaggery can help those who follow a plant-based diet enhance their iron consumption without the need for additional supplementation.
Lower risk of some diseases
Compared to other sweets, jaggery is high in antioxidants. The molasses remaining in jaggery contains phenolic acids, which aid to minimize oxidative stress in the body.
Antioxidants in general are associated with a lower incidence of some types of cancer, fewer indications of aging, and a lower risk of dementia and macular degeneration. As a result, moving from white or brown sugar to jaggery may lower your chances of getting these illnesses.
Potential Risks of Jaggery:
Although jaggery contains more nutrients than many other sugars, the advantages may not outweigh the risks of taking it for persons with certain health issues. You should see your doctor before dramatically increasing your jaggery usage.
Before consuming significant quantities of jaggery, consider the following health risks:
Increases blood sugar
Jaggery, like all other sugars, is composed primarily of sucrose. Although less refined than other sweeteners, it nonetheless has a considerable impact on blood sugar levels.
Jaggery is not a safer alternative for consumers trying to limit their sugar intake. People with diabetes will observe roughly comparable effects on their insulin levels after eating jaggery as they will after eating white sugar.
Overindulging in jaggery will elevate fasting insulin levels just as effectively as other types of sugar, thus diabetics should consult their doctor before including jaggery into their diet.
May increase the risk of obesity
Again, jaggery is a little healthier version of sugar, but it is still sugar. Consuming excessive sugar has been related to an increased risk of obesity. While sugar has not been shown to cause obesity, it is clear that consuming large amounts of added sugar is associated with this medical condition.
Intestinal discomfort:
Jaggery is less processed than other types of sugar. Most individuals find it entirely safe to eat. However, for certain people, a lower processing threshold can lead to digestive difficulties.
Some jaggery, particularly homemade jaggery, might contain bacteria and cause food poisoning. To eliminate this risk, the best course of action is to avoid making homemade jaggery and instead consume commercially produced jaggery.
Healthy Alternatives:
If you are only substituting refined, white sugar in your diet and do not want to reduce your overall sugar intake, jaggery is a fantastic option. However, if you want to lower your overall sugar intake, natural, low-calorie sweeteners like stevia may be a better choice.
