Added sugar can be one of the greatest threats to cardiovascular disease, states Harvard Medical School, sharing that a high-sugar diet catapults your risk of dying from heart disease. But giving up sugar can seem daunting as it is so intricately woven into our dietary life. The sweet taste of sugar and added sugar products act as the perfect comfort food on days you feel low. But the good news is, that you do not have to stick to sugar to enjoy its sweet taste on a daily basis. Speaking to the team of OnlyMyHealth, Dr Swathi Bathwal, Diet And Nutrition Expert shared, “Jaggery is loaded with nutrients while sugar has empty calories.”
Jaggery Vs Sugar
Jaggery, also known as ‘gur,’ is a traditional non-centrifugal sugar product made from sugarcane or date palm sap. Unlike refined sugar, jaggery is unprocessed and retains its natural nutrients, making it a healthier alternative.
According to a study led by the Indian Agricultural Research Institute, New Delhi, ‘The value-added jaggery products increase the nutritional and functional value of the product, enhancing dietary and health advantages.’ This means that choosing jaggery over sugar has the ability to enhance the nutritional value of the meal that it is being added to.
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As suggested by Dr Bathwal, some of the benefits of choosing jaggery over sugar are:
- Rich in Nutrients: Jaggery is a good source of iron, potassium, magnesium, B-complex vitamins and antioxidants.
- Slower Digestion and Energy Release: Unlike sugar, which causes rapid spikes and crashes in blood sugar levels, jaggery is digested more slowly. This helps to curb energy fluctuations and sugar cravings.
- Natural Sweetener: Jaggery's sweetness comes from natural sugars like sucrose, which is healthier than the fructose found in refined sugar.
- Digestive Aid: Jaggery can help stimulate digestive enzymes and alleviate various digestive issues, including constipation.
- Cold and Cough Remedy: Mixing jaggery with ginger and black pepper can help you get relief from colds and coughs.
- Iron-Rich for Anaemia: Jaggery’s high iron content can help you beat iron-deficiency anaemia.
In conclusion, switching sugar with jaggery into your diet can be a healthier alternative, offering natural sweetness along with potential health benefits. While jaggery is a nutritious and delicious option, that still doesn’t mean you can consume it without moderation. It does contain calories, and too much of it can be harmful to your body. Lastly, If you have any specific health concerns or dietary restrictions, it's advisable to consult with a healthcare professional or a registered dietitian to determine the best sweetener for your needs.