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Myths Busted – Is Jaggery or Gur Really Good For Diabetes?
Are you considering adding jaggery as an alternative to sugar?
There have been several talks about the benefits of jaggery over sugar. While traditionally we believe that jaggery is a healthy alternative to sugar it might not be true.
Considering recent studies which acknowledge the presence of certain minerals and vitamins but also remind us of the high carbohydrate content in it.
The high content of sucrose in diabetes masks the goddess of jaggery. Alternatively, you have healthier food options of jaggery that have low or no carbohydrate content in it.
Let us now understand if jaggery is good for people with diabetes.
Is jaggery good for diabetes?
No. It is not. Jaggery is prepared either from sugarcane juice, date palm sap, or coconut sap too by boiling it in a pot. It is not as highly processed as sugar, so it tends to retain essential minerals.
However, the high sucrose content in jaggery can cause a steep increase in your blood glucose, making it unsuitable for people with Diabetes.
If your purpose of adding jaggery is to bring some sweetness to the dish, dessert, or drink, then the same can be achieved by adding any non-nutritive sweetener which won’t have such a drastic impact on your blood sugar level.
What is the nutritional value of jaggery?
|Energy||375 cal||Chloride||5.3 mg|
|Protein||0 gms||Vitamin A||3.8 mg|
|Lipids||0 gms||Vitamin B1||0.01 mg|
|Sodium||19-30 mg||Vitamin B5||0.01mg|
|Calcium||40–100 mg||Vitamin B6||0.01 mg|
|Magnesium||70–90 mg||Vitamin C||7.00 mg|
|Potassium||20-90 mg||Vitamin D2||6.50 mg|
|Iron||10-13 mg||Vitamin E||111.30 mg|
|Manganese||0.2-0.5 mg||Vitamin PP||7.00 mg|
|Zinc||0.2-0.4 mg||Protein||280 mg|
|Copper||0.1-0.9 mg||Phenolics||280-320 mg|
What is the glycemic index of jaggery?
The glycemic index of jaggery is 84. The high glycemic index of jaggery indicates that jaggery has high glucose content in it.
High sugar content in jaggery may result in an upsurge in blood glucose levels after its consumption. Considering jaggery’s high GI, people with diabetes must avoid consuming it.
What are the health benefits of jaggery?
Frequently we have been told by our elders about the benefits of jaggery. While we always felt that jaggery is a healthy alternative to sugar it is not so, particularly when you are managing diabetes or trying to lose weight.
Yes! You heard it right, jaggery is not a healthy alternative to sugar. While the nutrient content in jaggery can benefit the body, there are other healthy diet options to replace jaggery.
Often people advocate the presence of:
1) Calcium in jaggery strengthens bone
Yes, but you can get calcium through milk and green leafy vegetables too. By getting calcium from a healthy source like these, you reduce your risk of putting on weight while managing your blood sugar levels efficiently.
So, just for the 0.04 grams of calcium that you can in a 100-gram serving of jaggery, is it a worthy choice? We say – no.
2) Potassium in jaggery helps to regulate blood pressure
Potassium is essential in managing blood pressure. However, instead of consuming jaggery, you can opt for healthier food options to replenish your potassium needs. Foods like nuts, beans, oranges, tomatoes are some of good and carbohydrate-free sources of potassium.
3) Magnesium in jaggery helps to maintain nerve health
Magnesium is an essential mineral for maintaining good nerve health. While jaggery has magnesium, we must also consider the carbohydrate content in it.
Instead of considering jaggery as a source of magnesium, we must consider having healthy food alternatives. Foods like chia seeds, pumpkin seeds, or spinach are some of the good sources of magnesium.
Apart from the above-mentioned benefits of jaggery, the ancient sweetener is also a natural liver cleanser. According to Sushruta Samhita palm jaggery is considered a natural cleanser that helps to remove toxins from the body.
What are the benefits of jaggery in diabetes?
There are no significant benefits of jaggery for people with diabetes. Over generations, we have been vouching for the benefits of jaggery.
However, we must understand that jaggery is neither a healthy alternative to sugar nor has significant health benefits in the management of diabetes or controlling weight gain.
Although palm jaggery is considered healthy for children it is not healthy for adults. The high sucrose content in jaggery can cause metabolic diseases like weight gain, or spike in blood sugar levels.
However, you can add the sweetness of jaggery to your life, but you must ensure to consume jaggery in small quantities. Also on days you are consuming please ensure to cut your carbohydrate intake.
How much jaggery to eat every day for diabetes?
We all love a good sweet treat, but did you know that jaggery can be a better alternative to white sugar
Jaggery is made from sugar cane juice and is often used in Indian cooking. It has a very distinct taste that many people enjoy, but not everyone.
However, jaggery in small amounts can satisfy your sugar cravings. Consuming too much jaggery can cause a spike in blood levels thereby increasing your risk of developing high blood sugar-related complications.
Typically it is assumed that consuming one tablespoon of jaggery powder once a week is safe to consume by people with diabetes. However, if you are consuming jaggery please ensure that your meal has low carbohydrate content in it.
Indias top Diabetes nutritionists
are here to help
Indias top Diabetes nutritionists are here to help
What kind of jaggery is good for diabetes?
Jaggery is a traditional sweetener that is commonly used in Indian cuisine. However, people with diabetes need to be careful when consuming jaggery, as it is high in sugar and can cause a spike in blood sugar levels.
However, if you prefer to use jaggery, it is essential to choose the type that is less harmful to your blood sugar levels. Generally, darker and less processed jaggery is considered better for diabetes than lighter or highly processed jaggery.
It is essential to consume jaggery in moderation and monitor blood sugar levels to avoid any adverse effects. It’s best to consult a registered dietitian or a healthcare provider before incorporating jaggery into a diabetes diet plan.
Is jaggery good for diabetes?
Well unlike the common perception that jaggery is not good for people with diabetes. Jaggery is a type of sugar found in Southeast Asia and India.
It’s been used for centuries in traditional medicines and cooking, but it can be very unhealthy if you have diabetes or other health conditions.
People with diabetes should avoid consuming too much jaggery because it can increase their blood glucose levels, which can cause complications like blindness or kidney failure.
However, jaggery may still be used as an occasional treat if you have diabetes and want to eat something sweet.
It is best to limit your consumption of jaggery to once per week or less. You should also consume fruit instead of jaggery for snacks during the day if you have diabetes.
With the number of people diagnosed with diabetes increasing each year, finding a way to manage your blood sugar levels properly is essential for living a healthy life.
In the end, it doesn’t matter what diet you follow—or if you follow any diet at all! What matters is that you address the underlying issues that are causing high blood sugar and do what you can to normalize your levels.
Our dieticians and industry experts at Fitterfly can help with a personalized diet plan. Besides, they will also guide you completely on exercises and stress management.
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