44 Jaggery Nutrition Facts: Can It Be A Sugar Substitute? Find Out!

Jaggery is a traditional unrefined sugar product made mostly with sugar cane juice and date palms.

It is also called the 'non-centrifugal sugar' because its processing does not involve spinning, unlike refined white sugar. It is known by different names in different countries.

In India, for example, where almost 70% of the world's jaggery is produced, it is commonly called 'Gur.' The production of jaggery is a lot less complicated compared to that of refined sugar.

It usually involves three steps: extraction of the sweet juice or sap, clarification of that juice to allow the sediments to settle down in order for them to be removed, and finally, concentration where the juice is placed in a pan and boiled.

After this process, a golden-brown colored paste remains, which is skimmed off and transferred into molds where it cools down, turning the paste into jaggery cake. In comparison to white sugar, jaggery contains much more nutritional value.

Fun Facts About Jaggery

If you have a sweet tooth, jaggery is a must-try for you! Along with being an alternative to refined sugar, jaggery has extended nutritional value and health benefits. It has almost become an essential item in most households nowadays.

• It is available in various forms, such as a cake, powder, or paste.
• There are three different types of jaggery produced out of different sugarcane, palm, and coconut.
• Palm jaggery is sweeter than sugarcane jaggery, and coconut jaggery is the sweetest among the three.
• It is mostly produced and more commonly consumed in the South Asian region of the world, especially in countries like India, and Sri Lanka.
• It is the most preferred alternative to refined sugar and processed white sugar because of its higher nutritional value and added health benefits.
• Solid cube jaggery has a longer shelf life of a few years, whereas liquid jaggery usually has a shorter expiry period because it has higher water content.
• Pure organic jaggery can be separated from processed ones available in the market because the difference between the two can be easily figured out.
• Most food products have sodium and minerals mixed in them during processing, which is why if the jaggery tastes even a bit salty, it is not organic.
• Organic jaggery has a brown or golden-brown color, be it in any form.
• If it appears slightly yellow, it has most likely been chemically filtered during processing.
• To check for chalk powder mixture in jaggery, put the jaggery cube/powder/paste in a bowl of water and see if any white powder is separating from it in the water.
• Jaggery also helps in the purification of blood and cleanses the metabolism of one's body.
• It helps in maintaining the digestive system by getting digested easily.
• It contains vital vitamins and minerals, which balance the electrolytes in one's body and, in turn, boost their metabolism.
• Jaggery is a rich source of iron that helps in the formation of hemoglobin, preventing the risk of Anemia or the deficiency of iron in one's body.
• It has also been known to prove effective in increasing a person's sperm count.
• If people consume jaggery in the required quantity, it can also help in relief from certain sicknesses like the common cold, cough, jaundice, blood pressure-related problems, etc.
• It contains iron, magnesium, and potassium, along with some other minerals, which help in reducing the intensity and frequency of headaches.
• Since it maintains the electrolyte balance blood sugar level and increases immunity, and the intake of potassium in jaggery causes the human body to retain water, jaggery helps in fat loss as well.

Nutritional Facts About Jaggery

Jaggery has several health benefits and a high nutritional value. Eating jaggery is actually much more sustainable and healthy compared to regular consumption of refined sugar because it contains essential nutrients.

• Jaggery is not chemically processed, unlike refined sugar, which makes it a healthier alternative for replacing white sugar.
• Its nutritional information is based on the standard intake of 2000 calories per day by an average person.
• 0.35 oz (10 g) of Jaggery contains 38.3 calories and nutrients, essential minerals amounting to 9.81 g carbohydrate, 9.7g of sugar content, 0.01g protein, 0.004mg vitamin B6, 8mg calcium, 0.30 milligram of iron, 4mg phosphorus, and 13mg potassium.
• There is no fat content present in it, allowing people to include it in their daily diet without worrying about weight gain.
• The sugar content, however, is similar to that of white sugar, which is why diabetes patients should avoid its intake.
• The nutritional value of jaggery is lesser in terms of vitamins and minerals as compared to energy-generating compounds which boost energy.
• It does contain natural Phyto-chemicals, which activate the digestive enzymes of the body and assist digestion.
• Jaggery has been used as a homemade remedy for several health-related issues for decades in countries like India, where it is deeply rooted in tradition.
• 0.35 oz (10 g) of jaggery has 3% iron of regular usage value, which supports other medicines which are used to increase hemoglobin in the blood.
• It does not contain any fat, lipids, or fatty acids, even in trace quantities, justifying why it is widely consumed without the fear of fat gain in one's body.

Facts About The Side Effects Of Jaggery

As per the nutritional information of jaggery, it is indeed healthy and fit for consumption, more so than regular refined white sugar. But there are certain side effects that must keep in mind to avoid issues caused due to overconsumption.

• Even though jaggery contains no fat at all, it is loaded with 38.3 calories in just 0.35 oz (10 g), along with high amounts of carbohydrates and sugar.
• Overconsumption can cause excessive gaining of weight, potentially causing obesity.
• The sucrose content in jaggery can disturb the working of anti-inflammatory omega-3 fatty acids, which can cause swelling and inflammation.
• It contains high amounts of sugar content, which makes its intake a risk for patients suffering from diabetes, high blood sugar levels, and high blood pressure as it can spike the insulin levels in their bodies.
• It is also not advised for those who are suffering from Ulcerative Colitis, as jaggery may allow the entry of undesired microbes in the intestine.
• While intake of a regulated amount of jaggery is good for digestion, excess intake can cause constipation problems and digestive issues.
• There is also a risk of an anaphylactic attack in people allergic to jaggery.
• If the jaggery is not prepared properly, its consumption can be a cause of potential intestinal parasitic infections.
• Too much consumption, especially during summers, has been known to cause nose bleeding in both children and adults.
• Eating jaggery with certain food items must be strictly avoided, like eating it with fish because the nutritional content of both food items is distinctively incompatible, which can cause digestive distress.

Facts About Jaggery As A Sugar Substitute

We are already aware of the nutritional value of jaggery. Nutritional content is ample, but given its production source, it is fit to know about it as a substitute to sugar, which is also derived from sugar cane juice.

• In spite of having the same calorific value, jaggery is still better because of its healthier nutritional value and can be consumed daily in moderate amounts as part of a regular diet.
• Jaggery has several health benefits meanwhile sugar has almost none.
• Sugar is extremely high in calories and is chemically refined.
• The chemical processing of sugar removes all the necessary nutrients such as calcium, protein, and vitamin from it.
• In terms of nutrients, 3.52 oz (100 g) of jaggery contains good amounts of calcium, iron, vitamin d, and sodium, along with other required minerals.
• Sugar, on the other hand, does not contain any of these except for high calories and sucrose.
• Diabetic patients can consume small amounts of jaggery with food as a part of their diet because they can benefit from its effects.
• Sugar, however, will do nothing but increase the number of calories in their food and cause a spike in their blood sugar level, risking their health.