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Jaggery - a traditional sweetener found in India, Southeast Asia, and parts of Africa and South America, is a powerhouse of nutrients. 70% of jaggery is produced in India and Indians refer to it as ‘gur’. Whether it is about having jaggery for weight loss or for hairs or for skin, this healthier alternative to refined sugar will never disappoint you. Here we’ve listed 20 out of many health benefits of jaggery.
17 Health Benefits of Eating Jaggery
Unlike refined sugar, jaggery is natural, unprocessed, and packed with high calories and carbohydrates. It retains natural minerals found in sugarcane or palm sap. Here are various health benefits of eating jaggery:
- Boosts Energy: Jaggery provides a steady energy boost unlike the sudden spike and crash caused by refined sugar.
- Keeps You Full for Longer: It is digested slowly that helps to keep energy stable and to feel fuller for longer.
- Powerhouse of Nutrients: Jaggery is loaded with essential minerals such as iron, magnesium, potassium, and calcium.
- Rich in Antioxidant: It is also rich in antioxidants that helps to protect the body from cell damage caused by free radicals.
- Promotes Digestion: Another major health benefit of jaggery is that it acts as a natural digestive aid. Jaggery stimulates digestive enzymes, cleanse the digestive tract, and prevents bloating and indigestion.
- Detoxifier: One of the major benefits of jaggery includes liver detoxification that helps in flushing out the harmful toxins from the liver.
- Purifies Blood: Regular consumption of jaggery benefits in blood purification that may result in pure blood with clear and growing skin.
- Keeps You Warm: The major advantage of eating jaggery is during winters as it has various warming benefits.
- Immunity Booster: Jaggery boosts immunity, soothes sore throat and cough, and acts as a natural remedy for cold.
- Fights Flu: One of the major benefits of jaggery water is during flu season that helps in fighting flu.
- Keeps the Blood Sugar Level Intact: Sometimes jaggery benefits in maintaining blood pressure as well.
- Reduces Water Retention: Jaggery is rich in potassium and sodium which regulate electrolyte levels. The potassium content in jaggery helps to reduce water retention in the body.
- Encourages Weight Loss: One can also use jaggery for weight loss to avoid bloating and to reduce water retention.
- Improves Metabolism: Jaggery also helps in improving metabolism and reducing bloating and swelling.
- Reduces Toxins: Another one of the major health benefits of eating gur is for the people living in urban areas who are fed up with pollution. Jaggery helps clear toxins and dust particles from your lungs.
- Natural Cleanser: Jaggery also acts as a natural cleanser for the respiratory tract.
- Natural Alternate for Your Sweet Craving: One of the major benefits of eating jaggery after a meal is that it satisfies sugar cravings in a healthier way and boosts metabolism.
How to Use Jaggery for Weight Loss?
Have a sweet tooth but also want to lose those extra inches?Jaggery for weight loss is an ideal choice to be! Whether it is about desserts, drinks, or snacks, jaggery is a smart replacement for sugar. Here are some ways to incorporate jaggery in your weight loss journey:
- Jaggery for weight loss can be used in the form of various drinks like jaggery+lemon water or Jaggery+lemon+black salt water or Jaggery+raisin water.
- Jaggery can also be added to the breakfast smoothies, pancakes, or porridges to satisfy sweet tooth cravings.
- Using jaggery in tea, coffee or milk is a good practice to keep refined sugar at bay and restore health.
- Don’t miss out on using jaggery for weight loss, if you want to detoxify.
>> Also Read: 5 Healthy Diet Tips for your father that can help him to Stay Healthy
Is Jaggery More Nutritious than Sugar?
No doubt, jaggery contains more nutrients than sugar because of the molasses - a byproduct used to manufacture sugar. As defined by Journal of food processing and technology, 100 grams of jaggery may contain:
| Nutrition | Nutritious Value of Jaggery | Nutritious Value of Sugar |
|---|---|---|
| Calories | 383 | 387 |
| Sucrose | 65–85 grams | 99.9% |
| Fructose and glucose | 10–15 grams | 50 grams |
| Protein | 0.4 grams | 0 grams |
| Fat | 0.1 grams | 0 grams |
| Iron | 11 mg, or 61% of the RDI | 0.01 mg |
| Magnesium | 70-90 mg | 0 mg |
| Potassium | 1050 mg | 2 mg |
| Manganese | 0.2–0.5 mg | 0 mg |
How to Add Jaggery to Your Daily Diet?
Here are some of the top ways to add jaggery to your daily diet:
Post Meal Treat
To satisfy the sweet tooth cravings, jaggery can be consumed after every meal. There are several benefits of eating jaggery after a meal; reducing bloating and water retention. One of the major benefits of eating jaggery after a meal is that it helps in digestion.
Alternative to Sugar
Jaggery is also referred to as non-centrifugal sugar or unrefined sweetener that can be used as an alternative to the sugar. It can be consumed in tea, coffee, and milk as a perfect sweetener considering jaggery benefits.
Sweeten Your Snacks
If you are someone who loves snacking with sweets, adding jaggery will solve the problem. You can also use it in the traditional sweets prepared at home like gur-chana or til-laddoos.
Breakfast Boost
Whether it is about porridge for breakfast or you want to have smoothies for brunch, jaggery will surely convince you to give your breakfast a boost.
Winter Tonics
Also, don’t forget about the warm health benefits of palm jaggery. Jaggery, if used with ginger or black pepper in a soothing drink will boost the immunity and helps to keep the body warm.
The Final Word!
Jaggery is not just a sweet treat, it is nutrient-packed superfood and jaggery benefits are unavoidable. From improving digestion to detoxifying body and boosting energy, this traditional golden delight is a considerable addition to the diet.
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*While jaggery benefits are unavoidable, moderation is the key! It contains calories and natural sugars, so diabetics should be cautious and consult a doctor before adding it to the daily routine. Also, try to opt for the pure and unprocessed jaggery to avoid chemicals.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
