Nutritional Facts & Health Benefits of Jaggery

Jaggery is a traditional sweetener which has been used for ages to make desi sweets like puran poli, mithais, ladoos, due to its known benefits, organic jaggery has made its way into the households of health-conscious individuals as well as a great swap for refined table sugar. It is essentially a form of unprocessed sugar, made mostly from raw, concentrated sugarcane juice that is cooked until it hardens. Alternatively called Gur, date palm can be used to make it. Nowadays jaggery has been used in the making of cakes, brownies, and a lot more. Jaggery also provides minerals like Iron, Calcium, Phosphorus, and Magnesium.

Calories in Jaggery

100 gms of jaggery provides 353 kcal. Along with its calorie content, it also provides vitamins and minerals. It's a plentiful source of carbohydrates that is often enjoyed as a sweet treat to cap off a meal, serving as a dessert on its own. The calorie distribution is 98% of carbohydrates and 2% of protein. Jaggery being a rich source of carbohydrates, should be consumed wisely in moderation.

Nutritional Value of Jaggery

100 gms jaggery calories = 353 kcal

Jaggery undergoes very minimal processing therefore it retains vitamins and minerals which play a role in providing numerous health benefits. However, the calories of jaggery and refined sugar are the same, therefore, individuals suffering from Diabetes should be mindful about the quantity consumed.

Is Jaggery Better Than Sugar?

Jaggery is darker in color than ordinary sugar and tastes strongly of molasses. When comparing both the sweeteners, jaggery is definitely better than sugar because along with calories it also provides vitamins and minerals which refined sugar is void of. Sugar undergoes a lot of processing which loses its nutritional value, apart from boiling of the sugar syrup jaggery doesn't undergo any processing that retains its nutritional value including the presence of Calcium, Iron which plays a very crucial role in the human body. Jaggery is great for boosting immunity, improving skin and hair health, and preventing joint pains.

Health Benefits of Jaggery Consumption

The health benefits of jaggery have been spoken about even in the ages of our grandmothers. Let's discuss a few mechanisms of benefits below:

1.   For Digestion

Jaggery helps in effective bowel movement and the release of essential digestive enzymes which help enhance the process of digestion. Jaggery combined with ghee is used as an age-old remedy to combat constipation. Jaggery has been shown to provide mild laxative properties.

2.   Prevention of Anaemia

Anaemia is prevalent among women across all age groups, largely due to the body's increased demand for iron. This demand escalates during menstrual cycles and pregnancy, where blood volume expansion further intensifies the likelihood of developing anaemia. Jaggery is a source of Iron and folate which play a role in combating anaemia.

3.   Improved Immunity

Various antioxidants like selenium and zinc are present in jaggery which play a role in better immunity. It helps to provide protection against free radical damage and various infections. This is a major reason why jaggery ladoos and other delicacies are consumed in the winter. Jaggery also helps to cleanse the liver making it free from any harmful toxins. It is often mixed with beneficial herbs like tulsi, clove, ginger, and black pepper as a power-packed immunity booster.

Adverse Effects of Consuming Jaggery

Although jaggery has a number of health benefits, overconsumption can have adverse side effects on the body. Even though jaggery is better than sugar, the body metabolizes it in the same manner resulting in the same sugar spikes, and an increase in calories which is the cause of various side effects from overconsumption. One must be very mindful while consuming jaggery. Below are a few adverse effects:

1.   Weight Gain

Excess consumption of jaggery causes an increase in calorie consumption of the day which is the prime reason for weight gain. The sugar content is also the same as that of refined sugar which adds to the caloric intake. Moderation stays the key for avoiding unnecessary weight gain.

2.   Diabetes

Diabetics should avoid consuming jaggery since it leads to blood glucose spikes as that of refined sugar. Jaggery has the same amount of carbohydrates as that of sugar which are quickly broken down leading to increased blood glucose levels. Jaggery is also composed of 65 – 85% of sucrose sugar. It also adds to excessive calories leading to weight gain and thereby insulin resistance.

Conclusion

Without any fat of any type, jaggery is composed of carbohydrates, choline, betaine, Vitamin B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese which provide various benefits to health. However, it should be consumed in moderation due to its effect on weight and blood glucose levels. It makes an excellent swap to non-nutritive refined sugar because of minimal processing. Consuming small quantities can help reap its benefits and avoid unnecessary weight gain.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in