Jaggery, also known as ‘Gur’ in Hindi, is a popular natural sweetener used as a sugar substitute. It is essentially an unprocessed sugar that is created mostly from raw, concentrated sugarcane juice that is cooked until it hardens. Gur is not only superior to white sugar, which simply delivers empty calories to the body, but it also cleanses the body, aids digestion, and contains adequate levels of minerals.

Elders frequently finish their meals with Jaggery. It’s easy to think that its sweet, delicious flavor is what makes it so popular. This naturally sweetening food, on the other hand, provides several health benefits. It is essentially a sort of unprocessed sugar that is made mostly from raw, concentrated sugarcane juice that is heated until it hardens. It is also known as Gur and can be manufactured from date palm sap (Nolen Gur of West Bengal) or coconut sap. In most regions of India, jaggery is an important part of the daily diet. In Kannada, it is known as ‘Bella,’ in Tamil as ‘Vellam,’ and in Marathi as ‘Gul.’ Before we get into the health advantages of this healthy meal, it’s important to understand how it differs from white sugar, honey, and brown sugar.

Nutritional Value and Facts for Jaggery (Gur)

Jaggery contains molasses, a nutritious by-product of the sugar-making process that is generally removed when refined sugar is made, making it a nutrient-dense product. When compared to refined sugar, jaggery has a high nutritional value. Onegreen team have dived deep to figure out the true nutrition facts and value of jaggery for the health-conscious and general readers to clear out all the myths and hypes about jaggery. OneGreen is Asia’s largest one-stop shop/marketplace for everything pure, safe, natural, and sustainable. Click here to know more about us and our services.

It includes 38 calories per 20-gramme serving, 9.8 gramme of carbs, 9.7 gramme of sugar, 0.01 gramme of protein, choline, betaine, Vitamin B12, B6, folate, calcium, iron, phosphorus, magnesium, selenium, and manganese. It has no traces of fat, thus it is safe to include it in one’s diet without fear of consuming too much fat. However, because its sugar content is identical to that of white sugar, diabetic patients should avoid overconsumption.

100 grammes of jaggery may comprise the following ingredients:

Nutritional Value of Jaggery as deduced from the figures: Jaggery has little to no fat, so you may simply incorporate it into your diet without worrying about excessive fat consumption. However, because its sugar content is similar to that of white sugar, excessive use should be avoided in diabetic people. So, while substituting a sweetener with more vitamins and minerals for refined sugar may be marginally ‘healthier,’ dominating jaggery in your diet is not recommended.

Jaggery vs. Sugar: Which Is Healthier?

To get more nutritional value from a sweetener, several health specialists advocate using jaggery for sugar. While both can be processed, sugar is predominantly in the form of transparent, white crystals, whereas jaggery can be golden brown or dark brown in colour. The former is subjected to severe industrial procedures, such as charcoal treatment, which reduces its nutritious value. The latter, on the other hand, receives no special treatment other than the boiling of sugarcane syrup. This guarantees that residues of iron, mineral salts and fibre remain in it. These minerals and plant phytochemicals are effective treatments for a variety of diseases. Apart from a slew of other mind-boggling health advantages, this natural sweetener is an efficient method to increase immunity, regulate body temperature, nourish the skin, promote digestion, and alleviate joint pain.

Weight loss and jaggery

Many people feel that jaggery is fattening because of its high sugar content. On the contrary, because it is high in nutrients, it aids in rapid digestion. Furthermore, it removes toxins from the body and purifies the blood. The nutrients assist to maintain electrolyte balance, which improves metabolism, and the presence of potassium allows for water retention, which allows for good weight management. As a result, ingesting this delicious nutrient-rich meal in controlled amounts on a regular basis will substantially improve weight reduction.

Brown sugar vs. jaggery vs. honey

Jaggery is made entirely by hand, with no chemicals, preservatives, or synthetic ingredients. As a result, it includes a variety of proteins, minerals, and vitamins. Many people mistakenly believe that this golden brown sweetener and brown sugar are the same things. Brown sugar, on the other hand, is made either straight from cane juice or by refining raw sugar. Both scenarios necessitate the inclusion of various molasses, syrups, and demerara. As a result, brown sugar includes artificial ingredients. While brown sugar is preferable to pure white sugar, jaggery is a far superior substitute. Adding honey to your desserts or ordinary snacks is another way to make them healthier.

It contains vitamin B, C, and potassium, whereas jaggery contains copper, iron, and magnesium. As a result, whether or not to include any of these two in one’s diet is a matter of personal preference.

Jaggery (Gur): Its benefits

• Respiratory disease prevention

Jaggery may be one of the most useful options for individuals who suffer from regular respiratory tract difficulties. By adding it to one’s diet, one can avoid asthma, bronchitis, and other respiratory illnesses. It is preferable to take jaggery alongside sesame seeds. This combo is excellent for treating respiratory issues.

• Aids in weight loss

Weight gain is a problem that many individuals face. Modest consumption of jaggery is a tried and true weight loss therapy. It is a good source of potassium, which aids in electrolyte balance, metabolism, and muscle growth. Furthermore, potassium can assist reduce water retention in the body, which aids in weight reduction.

• Menstrual cramps are relieved.

Jaggery is a natural therapy for relieving menstrual cramp discomfort. Those who have mood swings or frustration before their periods should consume the same in modest amounts as well since it helps to release endorphins, which soothe the body.

• Excellent source of energy

Unlike sugar, which provides a short-term energy boost, jaggery delivers steady energy that lasts for a longer period of time. This is due to the fact that it is unprocessed, which ensures that blood sugar levels are not quickly altered and instead rise steadily. This, in turn, can aid in the prevention of weariness.

• It regulates blood pressure.

The inclusion of potassium and sodium in jaggery aids in the maintenance of normal acid levels in the body. This, in turn, keeps blood pressure levels normal. So, if someone has high or low blood pressure, having it in their diet would be really beneficial!

• Cleanses the body

Because jaggery is one of the greatest natural cleaning agents for the body, it is widely consumed after meals. Eating this meal can aid in the removal of undesirable particles from the intestines, stomach, food pipe, lungs, and respiratory tract.

• It prevents anaemia.

To avoid anaemia, enough quantities of RBCs, as well as iron and folate, must be maintained in the body. Jaggery is high in iron and folate, making it an excellent approach to avoid anaemia. Doctors frequently advise teens and pregnant women to consume it.

• Cold and cough treatment

Jaggery also aids in the treatment of flu-like symptoms such as a cold and cough. It causes the body to produce heat, so combating the cold. To get the most out of Jaggery, combine it with warm milk or use it as a sweetener in tea.

• Keeps constipation at bay.

Consumption of the nutrient-dense sweetener aids in the stimulation of bowel motions and the activation of digestive enzymes in the body. Simply swallow some of this healthy natural sweetener after a big meal to lessen the risk of constipation.

• The liver’s detoxification

Jaggery is a natural cleanser, particularly for the liver. The natural sweetener aids in the removal of toxic poisons from the body. This also aids in the detoxification of the liver. As a result, persons suffering from liver disorders should begin consuming Jaggery.

• It alleviates joint discomfort.

Consuming jaggery might give significant pain relief for persons suffering from arthritis or other joint discomfort. When combined with ginger, the efficacy only increases.

• Blood purification

Regular use of jaggery in modest doses might help with blood cleansing. This is also why it is useful in treating acne or pimples, because cleaner blood equals better skin. Furthermore, when the proper amount of haemoglobin is consumed, the overall haemoglobin count in the blood rises.

• Immunity can be boosted by jaggery.

Jaggery contains significant amounts of antioxidants and minerals such as selenium and zinc. This aids in the prevention of free radical damage as well as the development of resistance to certain diseases. This is why it is popular throughout the winter.

• Resolves urinary tract issues

Because sugarcane is a natural diuretic, jaggery also has this function. Regular use of this healthy food item may readily assist with bladder irritation, boosting urination, and enhancing the smooth flow of pee.

• Keeps digestive health in check

Magnesium is abundant in jaggery. The mineral is present in every 10 g of food at a concentration of 16 mg. So, if one takes just 10 grammes of it, he or she will have met 4% of the daily requirement for this mineral in our life. As a result, consuming it on a regular basis can result in good digestive health.

Is jaggery beneficial to diabetics?

Diabetic patients frequently have sweet cravings and resort to various types of sweeteners. Though some patients may believe that jaggery is a superior alternative to sugar, the fact is that it, too, contains a lot of sugar. In 10 grammes of jaggery, there is approximately 65-85% sucrose. As a result, persons with diabetes are recommended not to take it on a regular basis. Furthermore, Ayurveda does not suggest its use in diabetic individuals.

Side Effects of Jaggery (Gur)

We have previously covered several wonderful features and benefits of jaggery, but we must not overlook its drawbacks. Yes, gur has certain negative impacts on our bodies. So, we’ve included a couple of them here.

You may gain weight. Consuming more Jaggery is bad for your inches and curves since it contains calories and sugar, which leads to weight gain.

Allergies

People who are sugar sensitive may develop allergies if they consume jaggery. However, it varies from person to person, and sensitive persons should only take a small bit of gur.

Blood Sugar Levels Should Be Interrupted

Despite the fact that jaggery is nutritious and advantageous in a variety of ways, it nevertheless includes sugar. Furthermore, diabetics should avoid jaggery since it contains hyperglycemia, which causes blood sugar levels to surge.

Constipation

Excessive use of jaggery might upset your digestive tract and cause bowel motions to be problematic. Furthermore, newly prepared jaggery is more prone to dyspepsia.

Also, SEE – Jaggery products

Final thoughts

Jaggery is unquestionably more nutritious than white sugar, and it is high in nutrients and minerals. Jaggery’s advantages include increased immunity, improved digestion, and weight loss. However, it is heavy in calories and should not be avoided in any situation. This means that you can add jaggery to your diet or use it as a natural sugar substitute, but it is not recommended to consume huge amounts of jaggery. 

This dark brown natural sweetener is widely accessible across India. However, be certain that the jaggery you buy is entirely natural. Make it a part of your everyday diet, and you’ll see the advantages for yourself.

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