Health Benefits of Jaggery: Is it Good for You?

Have you ever heard about this popular phrase, “Patience is like jaggery; it makes your life”?

Well, today’s blog talks about the health benefits of jaggery. It is considered a “healthy” replacement for white refined sugar.

Often referred to as “Gud,” jaggery is preferred over sugar for its distinct flavor and myriad health benefits. Rich in nutrients and blood purifiers, it promotes health, boosts energy levels, and more. Jaggery can single-handedly satisfy your taste buds and nurture your body from the inside out.

So, why wait? Let’s explore the health benefits of jaggery, its side effects, frequently asked questions (FAQs), and more. We are sure by the time you reach the end of the blog, you will ensure consuming a small piece of jaggery to improve your health.

Jaggery: Understanding in detail

It was revealed that gur, a thick, rich sweetener, could be made from boiling sugarcane juice between 3000 and 4000 years ago. Jaggery is an unrefined sweetener, and its earthy flavor and high nutritional value can be used for several purposes. 

Did you know?

• India is a massive producer of jaggery. According to India's Ministry of Commerce and Industry, over 70% of the worldwide cultivation is done here. Astonishingly, Tamil Nadu and Uttar Pradesh produce more than 10 million tons of jaggery. However, Karnataka also contributes significantly. 
• Additionally, according to 2020 research, jaggery tastes similar to brown sugar or molasses. 
• Nonetheless, jaggery has been integral to Indian Ayurvedic medicine for thousands of years. 

Also read: https://redcliffelabs.com/myhealth/diabetes/what-level-of-blood-sugar-is-dangerous/

Let’s look at the nutritional composition of jaggery

One teaspoon of jaggery can offer you: 

Calories	15-16 kcal
Calcium	4-5 mg
Sugar	4 g
Magnesium	2-3 mg
Potassium	10-15 mg
Sodium	1-2 mg sodium
Iron	0.2-0.5 mg (depending on the quality)
Manganese	0.01 -0.03 mg
Zinc	0.02-0.05 mg
Copper	0.01- 0.02 mg
Chloride	5-15 mg
Vitamins	Insignificant amount

Jaggery! What does it make of?

You can buy jaggery in solid, liquid, or granular form. Manufacturers use either of the below-mentioned materials and crush them to produce juice: 

• Date palm 
• Palmyra palm
• Coconut palm 
• Sugarcane

Making jaggery includes three steps: juice extraction, juice clarification, and juice concentration. Let’s understand it in detail. 

1. Juice extraction: The first step involves crushing or pressing one of the several raw materials mentioned above.
2. Second, the juice is filtered to ensure the sediments settle to the bottom, followed by straining to produce a clear liquid. This is called juice clarification. 
3. Juice concentration: Then, the juice is boiled in a pan. The jaggery is stirred during this process, removing impurities from the top. A yellow, dough-like paste that remains to form solid jaggery, acquiring a desired shape, such as cubes or lumps. 

The color of jaggery matters, from light golden to dark brown, to grade the jaggery. The lighter color jaggery is considered “good quality” jaggery, offering: 

• Sucrose: more than 70% 
• Isolated glucose and fructose: 10% 
• Minerals: 5% 

Jaggery vs. Sugar 

Jaggery is sweet in taste and versatile. It is often sold as a block, liquid, or granules. You might be surprised to know that compared to refined sugar, it is nutrient-dense. This is due to the absence of molasses in white sugar.

Several traditional desserts in India are prepared using jaggery mixed with coconuts, peanuts, and condensed milk.

Below are the points of differences revealing why jaggery is considered superior to refined sugar: 

Jaggery	Sugar
1. Jaggery is not a refined sugar, which undergoes extensive processing.	1. White sugar undergoes a refining process.
2. Jaggery is also called gul, gur, vellam, or guda	2. White sugar is also known as table, granulated, or regular sugar.
3. Jaggery is a product of sugarcane; hence, it sustains its nutrients such as calcium, phosphorus, magnesium, potassium, iron, zinc, copper, and vitamins.	3. White sugar has no nutrients on its own. It is a source of carbohydrates and energy.

What are the uses of sugar?

Before we delve into the health benefits of jaggery, it can be used in different ways to pamper your taste and health. 

7 Important Uses of Jaggery 

1. Consuming large amounts of jaggery is beneficial for fulfilling your daily nutrient needs. 
2. A study in 2018 revealed that jaggery was used as a baking ingredient to replace sugar in muffins. Still, no difference was observed in the appearance, taste, or storage.
3. Jaggery is also used as medicinal sugar. Consuming it can help maintain healthy bones and heart health and prevent anemia. However, a doctor’s consultation is a must before consuming it. 
4. Jaggery is a cleansing agent that helps clean lungs, stomach, esophagus, and respiratory tracts. Consequently, its consumption can promote health and a longer life span. 
5. Jaggery is also utilized in making traditional alcoholic beverages, such as palm wine. 
6. It is also used in dying fabrics to balance the pH if and when required. 
7. People in the western countries use jaggery as a substitute for sugar in baking and to sweeten drinks like tea and coffee. 

10 Amazing Health Benefits of Jaggery 

You would be surprised to know that despite being attributed to sweetening abilities, jaggery can offer much more to improve your health. 

1. Powerhouse of nutrients

Yes, you read it right. Jaggery is a powerhouse of nutrients compared to sugar. The main nutrients for jaggery include calcium, magnesium, potassium, iron, phosphorus, zinc, copper, chloride, and vitamins like A1, B1, B2, B5, B6, C, D2, E, nicotinic acid, and protein. Being a nutrient-dense product makes it worth including in a balanced diet.

Did you know that a 2007 study reveals that consistent use of jaggery leads to fewer cases diagnosed with diabetes? 

Additionally, researchers have revealed the magnesium content of jaggery, which is beneficial for the nervous system, and the presence of iron helps prevent anemia.

A 2012 study also highlights another health benefit of jaggery (gur), including that its consumption may strengthen the immune system and lower the risk of diabetes and hypertension. 

2. Respiratory Benefits

Jaggery acts as a natural detoxifier, helping eliminate harmful toxins and pollutants from the respiratory system. 

Besides, use jaggery when you have congestion due to a cough or cold. Its body-warming effects are believed to break down mucus, making it easier to expel, and thus promoting breath more clearly. 

3. Helps detoxify liver

Jaggery is also considered beneficial for the liver. Its consumption can help detoxify the liver by getting it rid of toxins. However, you should consult your doctor before eating jaggery, especially if you have a liver disorder. It is believed that eating jaggery may burden your liver with extra fructose, resulting in non-alcoholic fatty liver. 

4. Good source of energy

Jaggery is also considered a good source of natural energy. Unlike sugar, which gives you instant energy, jaggery is prepared with longer chains of sugar; therefore, it is digested slower than sugar and releases energy slowly. Jaggery provides sustained energy for longer and is harmless for the body. 

5. Helps relieve menstrual pain

Jaggery contains salt and potassium, and its anti-inflammatory effects help relieve uterine cramps. Scanty or infrequent menstruation can be treated with jaggery due to the properties that help increase hemoglobin levels in the blood. 

If you experience hypomenorrhea, also known as short or scanty periods, book an appointment with your doctor. Early detection can help make informed decisions about your health. Besides, add small amounts of jaggery to your diet if your provider allows you to maintain the iron levels required for heavy periods.

6. Helps maintain electrolyte balance

The potassium content in palm jaggery helps maintain electrolyte balance and thus maintain health. Jaggery is rich in minerals, helping in muscle function and boosting metabolism. Additionally, the mineral content in jaggery helps tackle water retention, lower blood pressure, and thereby manage body weight.

7. Use jaggery for glowing skin

Every boy or girl manifests for a clearer complexion. Hence, you can achieve it with regular jaggery consumption. It can help detoxify your body, leading to clearer and brighter complexion. Gur or jaggery contains antioxidants, and being iron-rich helps fight skin-damaging free radicals and promotes a healthy skin tone. 

One Simple Hack to Use Jaggery For Your Skin

Create a scrub: Crush a small piece of jaggery and mix it with a dash of honey and a few drops of lemon juice. Gently massage this mixture onto your face in circular motions. Leave it on for 10-15 minutes. Then, rinse off with lukewarm water. 

Benefits: 

• Applying this homemade scrub can help remove all the impurities from the face.
• It will leave your skin radiant and smooth. 
• Jaggery contains glycolic acid —a part of alpha-hydroxyl acids (AHA) that can help reduce fine lines, wrinkles, age spots, acne scars, and uneven skin color. 

8. Contains disease-preventive health benefits

Yes, you read it right. Jaggery's selenium content makes it antioxidant-rich, which helps fight free radicals in the body. It also lowers the risk of certain diseases, such as cancer and oxidative stress. Additionally, Jaggery helps alleviate rheumatic diseases and bile disorders and prevents other diseases.

9. Aids in Digestion

The more you say, the less the health benefits of jaggery may seem. According to Ayurveda, jaggery or guda, a pure and wholesome unrefined form of sugar, can help prevent constipation. It is due to its laxative property and activates digestive enzymes. Nonetheless, jaggery is attributed with Ushna (hoit) property, making it a superfood to eat after meals to help improve digestion. 

10. Helps fight obesity

Eat jaggery due to its Snigdha (oily) property, allowing your stool to pass normally and eliminating toxins from the body. Thus, it helps maintain normal body weight. 

Top 3 Helping Tips to Use Jaggery for Weight Loss

• Stop using white refined sugar with jaggery in your drinks and cooking to reduce excess calorie consumption without compromising taste. 
• Mix a small piece of jaggery with a squeeze of lemon in warm water. Drink this healthy weight loss drink first in the morning to boost metabolism. 
• Jaggery is a natural sweetener. Add crushed or jaggery powder to your smoothies or yogurt to enhance taste and health. 

Note: Remember moderation is key while using jaggery as a healthier alternative to sugar. 

How much jaggery should you eat every day?

About 10-15 grams (1-2 teaspoons) of jaggery is ideal for daily consumption. However, you should consult your healthcare provider to determine your safe amount. Jaggery is healthier and more nutritious for your body, but too much consumption can be harmful; after all, it is still sugar. 

4 possible risks associated with jaggery

Jaggery can be a wonderful addition to your diet, especially after meals. It can improve your digestion. However, there are some risks associated with jaggery if you don’t consume it in an adequate proportion, including: 

• Raises blood sugar: Jaggery is sucrose, less refined than other sweeteners that may negatively affect blood sugar levels. People with diabetes should ask their healthcare provider about how much jaggery they should consume to avoid raising fasting insulin levels. 
• May increase the risk of obesity: Although jaggery is slightly more nutritious than sugar, its high-calorie content has linked it to an increased risk of obesity. 
• Intestinal discomfort: Jaggery is less processed than sugar, making it safer. However, for some people, its excess consumption can cause intestinal problems such as pain, diarrhea, or constipation. Moreover, if jaggery, whether homemade or purchased from stores, contains bacteria, this can lead to food poisoning.
• Healthier alternatives: Jaggery may be a healthier alternative to sugar, but stevia is a better choice if you want to lower your overall sugar intake. It doesn’t add calories or contribute to tooth decay. 

Conclusion

Jaggery is a great alternative to white sugar. Due to its high nutritional content, it has several health benefits, including improving digestion, strengthening the immune system, and even helping with weight loss. However, it can pose some health risks when consumed in excess. 

With our comprehensive menu, including routine, genetics, and specialized tests, Redcliffe Labs offers full-body checkup packages that cover a detailed list of tests for a comprehensive health diagnosis. Please feel free to choose from our wide range of health test packages based on your needs, available at the most competitive rates. Avail of timely and accurate diagnosis with home sample collection. 

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4. Complete the payment process online.

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FAQs: 

1. What is the nutritional composition of 100 grams (half a cup) of jaggery?

100 grams (half a cup) of jaggery may contain 383 calories, 65-85 grams of sucrose, 10-15 grams of fructose and glucose, 0.4 grams of protein, and other nutrients. 

2. How can I consume jaggery?

Jaggery can be consumed as a replacement for refined sugar in baked goods, to sweeten tea and coffee, and methi roti. Even eating it directly can help build immunity and strengthen the immune system. 

3. What are the three main types of jaggery?

The three main types of jaggery include cane jaggery, coconut jaggery, and palm jaggery. 

4. What is the ideal amount of added sugar (jaggery) per day?

According to the American Heart Association (AHA), the ideal amount of added sugars for women is 6 teaspoons and for men, 9 teaspoons. 

5. Which jaggery is considered good for health?

Sugarcane jaggery, mostly light to darker brown, is good for your health. Besides revealing its purity, the darker is healthier and adds more iron to reduce the risk of anemia. 

6. Can I eat jaggery for joint pain?

Yes, eating jaggery can help relieve joint pain. Add a small amount to a glass of milk to manage pain and strengthen bones. 

7. Can jaggery help promote hair growth?

Jaggery is rich in vitamin C, iron, and B-complex, which can cure brittle and weak hair. 

8. What are five natural sweeteners that are good for your health?

Five natural sweeteners that are good for your health and could be healthier alternatives to refined sugar are stevia, erythritol, xylitol, yacon syrup, and monk fruit sweetener.