Jaggery or gur has been a staple ingredient in most Indian kitchens for millennia. It was briefly replaced by sugar as the main sweetener in most households, but has had a resurgence recently, mostly due to people becoming more health-conscious. But is jaggery good for weight loss? What makes it better than sugar or honey as a sweetener? How much jaggery should you eat to lose weight? Read on to find out how jaggery helps you lose weight!Contents:
Jaggery is an unrefined, non-centrifugal sweetener made from sugarcane and toddy palm trees. It is called non-centrifugal because unlike sugar, for jaggery making, the sugarcane juice is not “spun” or centrifuged to remove molasses, which contains most of the nutrients.
India is the largest producer of jaggery in the world, with about a 70% share of the global production. Jaggery is known as gur, gul, bellam, sharkara, or gola across India. It is widely used in South and South-East Asian cuisines.
Good quality jaggery contains over 70% sucrose, about 10% of glucose and fructose combined, with less than 3% of moisture. Jaggery is almost entirely composed of simple carbohydrates. The amount of protein, fibre, and fats in jaggery is almost negligible. Jaggery contains a moderate to a good amount of electrolytes like sodium, potassium, calcium, magnesium, phosphorus, and chloride. It is also rich in iron, copper, manganese, and antioxidants. It also has small amounts of vitamins A, B-complex, C, D2, and E.
The following are the nutritional profiles for 100 g of jaggery, granulated sugar, and honey, according to the Indian Council of Agricultural Research (ICAR) and the United States Department of Agriculture (USDA).
|Energy||383 kcal||387 kcal||304 kcal|
|Moisture||< 3 g||0.02 g||17.1 g|
|Carbohydrates||95 to 100 g||100 g||82.4 g|
75 to 100 g
65 to 85 g
10 to 15 g
|Protein||0.4 g||0 g||0.3 g|
|Fat||0.1 g||0 g||0 g|
|Sodium||19 to 30 mg||1 mg||4 mg|
|Iron||10 to 13 mg||0.05 mg||0.42 mg|
|Calcium||40 to 100 mg||1 mg||6 mg|
|Magnesium||70 to 90 mg||0 mg||2 mg|
|Potassium||1056 mg||2 mg||52 mg|
|Phosphorus||20 to 90 mg||0 mg||4 mg|
|Manganese||0.2 to 0.5 mg||0.004 mg||0.08 mg|
|Copper||0.1 to 0.9 mg||0.007 mg||0.036mg|
As seen in the above table, jaggery has more micronutrients compared to sugar and honey. Thus, when compared to jaggery, the calories in sugar and honey can be considered empty (without nutrients). Though jaggery is slightly higher in calories when compared to honey, it has more electrolytes and trace minerals that boost its nutritional value and make it the healthiest alternative to sugar for weight loss.
If you are trying to lose weight, limit your consumption of jaggery to 10 to 15 g a day. As jaggery is made up completely of sugars like sucrose, glucose, and fructose, eating more than 15 g of jaggery a day can lead to weight gain.
There is no ideal time to eat jaggery for weight loss. As jaggery is rich in antioxidants, adding it to your morning detox drink can help boost your metabolism. Consuming jaggery after your meals can help improve digestion.
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