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Jaggery vs Sugar vs Honey : Sugar is just calories and nothing else. Since sugar contains no nutrients, it is called empty calories. It can have a negative effect on metabolism and cause various diseases. It’s bad for teeth and can overload the liver with fructose. This can lead to non-alcoholic fatty liver disease (NAFLD). This can lead to insulin resistance and obesity.
Avoiding sugar is recommended if you want to stay healthy. Many people use substitutes like honey and jaggery instead of sugar. However, white sugar, molasses and honey contain the same amount of calories. So, do not reduce calorie intake by consuming honey or jaggery. Honey, molasses and white sugar have the same glycemic index and can cause blood sugar levels to rise. Therefore, jaggery or honey is as harmful as white sugar for diabetic patients.
Jaggery contains 383 calories per 100 grams, 65-85 grams of sucrose and 10-15 grams of fructose and glucose. You can substitute white sugar for jaggery if you don’t have blood sugar issues. However, jaggery should be avoided if you have diabetes. Always consult your doctor about what to eat and what not to eat if you have diabetes.
What is Jaggery ?
Jaggery is an unrefined brown sugar obtained from various plant sources. It is also known as non-centrifugal sugar as it is not centrifuged to remove the molasses. Molasses is often used as a healthier alternative to white and brown sugar. Primarily consumed in Asia, Africa, Latin America and the Caribbean. It is popularly eaten in several Asian countries and known by different names.
It is considered safe as jaggery contains all the minerals and vitamins found in sugarcane juice. According to popular belief it is incredibly medicinal. It lowers blood pressure because it contains iron. Additionally, it improves digestion and works to protect against oxidative stress. About 55 percent of the world’s molasses production occurs in India. Jaggery is rich in minerals and vitamins. It also acts as a natural immune booster and helps us take care of our health during the winter season.
Properties of Jaggery:
- It acts as an anti-toxic agent.
- It has anti-neoplastic properties.
- It acts as an antioxidant.
- It has decongestant effect.
Nutrients in jaggery :
Jaggery, a product of sugarcane and rich in various nutrients. It is rich in vitamins, minerals, proteins and various compounds including antioxidants like selenium, vitamin A, vitamin C, vitamin E, etc. Such as calcium-40-100 mg, magnesium-70-90 mg, potassium-1056 mg, phosphorus-20-90 mg, sodium-19-30 mg, iron-10-13 mg, manganese-0.2-0.5 mg, zinc-0.2-0.4 mg, copper-0.1-0.9 mg, and chloride-5.3 mg per 100 g of Jaggery.
How much iron is in Jagerry?
About 11 mg That is, jaggery contains about 11 mg of iron per 100 g or about 61% of the RDI (2). One tablespoon (20 g) contains 2.2 mg of iron or about 12% of the RD.
How much zinc is in Jaggery ?
Jaggery contains about 0.2-0.4 mg of zinc per 100 grams.