7 Best Health Benefits of Jaggery and Side Effects
Did you know that jaggery is a delicious, natural sugar? It’s made from the boiling of sugarcane juice.
This blog post discusses the 7 Benefits Of Jaggery and how it can help improve your health as well as its side effect on excessive consumption.
Best Alternative to Refined Sugar
What is Refined Sugar?
Refined sugar is made from sugar cane or sugar beets that have been processed to remove the molasses and other natural constituents. The final product is a white, crystalline substance of about 99% sucrose.
What is Jaggery?
Jaggery is a condensed form of sugarcane juice until all the water evaporates. It contains sucrose, glucose, fructose, and minerals like calcium, phosphorus, iron, and magnesium.
What is the difference between Jaggery and Sugar?
Both refined sugar and jaggery contain sucrose. The main difference is that unrefined sugars like jaggery retain other nutrients from the original source, such as vitamins and minerals. Refined sugar has been processed so much it no longer contains any of these vital nutrients.
Is jaggery better for you than sugar?
Yes, jaggery is absolutely better for you than sugar. It contains more nutrients and minerals than the empty Nutri profile of sugar. Check out a nutritional comparison of jaggery vs sugar.
So next time you are looking for a healthier sweetener, reach for some jaggery instead of sugar. You will be doing your body a big favour! However, if you are looking to lower sugar intake, jaggery may not be a perfect choice as, ultimately, it is an unrefined form of sugar.
Rich in Minerals and Vitamins
Jaggery is rich in minerals like Calcium: 103 (mg), Sodium: 0.432 (mg), Iron: 0.411 (mg), Potassium: 229 (mg), Magnesium: 80.9 (mg), Phosphorous: 2.3 (mg), B Vitamins, and other micronutrients which are necessary for a healthy diet.
It is better to go with jaggery rather than refined sugar because it retains all the minerals from its original source – be it molasses or cane juice! Refined sugars have been processed so much that they no longer contain these beneficial nutrients. Therefore, you end up eating empty calories when you eat granulated white sugar instead of jaggery.
Helps in Preventing Constipation:
Jaggery also acts as a natural laxative because it has substances that stimulate the peristaltic action of the intestines, which helps to expel out all the waste from your body quickly. These health benefits of jaggery make it a vital part of your diet, especially if you suffer from a constipation problem.
Aids in Digestion:
Jaggery aids in digestion and helps improve metabolism. The minerals present help break down food properly and absorb all the essential nutrients, preventing indigestion and other digestive problems.
Detoxification of the Liver:
The liver’s detoxification is one of the jaggery’s most essential health benefits. The antioxidants present help cleanse the liver and eliminate all the toxins and harmful substances from it, keeping the liver healthy and functioning correctly.
Good Source of Calcium:
Jaggery contains 103 mg calcium per 100 gm servicing size. Calcium is one of the essential minerals our body needs. Some people do not get enough calcium through their daily diet and depend on supplements, but it is better to consume natural sources like jaggery for a nutritious intake of this mineral.
Use in Ayurvedic Medicines:
Jaggery has been used in ayurvedic medicines for more than 2000 years. It is used for curing various health issues like the common colds, coughs and flu. In many Indian households, jaggery is consumed after meals as a digestive. Jaggery is also used as an expectorant and helps relieve chest congestion.
Side Effects of Jaggery
Despite having numerous health benefits, jaggery also has a few side effects.
What is Sugar Content in Jaggery?
Although jaggery contains minerals like calcium, potassium, iron, magnesium and phosphorous, jaggery is an unrefined sugar made from sugarcane juice.
100g Jaggery Sugar Content:
|Total Sugar||95.44 (g)|
|Reducing Sugar||8.04 (g)|
|Sucrose on a Dry Basis||89.72 (g)|
|Dietary Fibre||< 0.5 (g)|
May result in Weight Gain :
Excessive consumption of jaggery may lead to weight gain. So, moderate consumption is key.
Spike in Blood Sugar level
Jaggery has a high glycemic index which means that it can cause a spike in blood sugar levels. Therefore, people who are diabetic or prediabetic should avoid consuming jaggery in large quantities.
Jaggery Consumption Per Day
A safe limit of jaggery intake per day would be moderate consumption. Anything more than that could result in health problems like obesity and diabetes.
So, these are some of the important points to keep in mind before consuming jaggery. However, consult your doctor if you have any doubts or concerns about this sweetener.
Jaggery is a natural sweetener made from sugarcane juice. It has numerous health benefits like relief from chest congestion, better digestion etc., but also has a few side effects like weight gain if consumed excess.
A safe limit for daily consumption would be moderate consumption. depending upon your age, health condition and existing habits.
Now that you know all about the health benefits of jaggery, it’s time to start adding this delicious sweetener to your diet! Here are some recipes for you to try:
- Jaggery and Coconut Ladoo
- Jaggery Payasam
- Carrot Halwa with Jaggery
- Beetroot halwa with jaggery
- Replacing sugar with Jaggery in Tea/ Coffee
Do let us know in the comments below if you tried any of these recipes and how they turned out. Also, share your favourite jaggery recipe with us. Till then, happy cooking! :)