Introduction
Jaggery, also known as gur in India, has a natural sweetness that wins the hearts of the masses. That’s why it is one of the staples traditionally used in Indian households. It is mainly made from sugarcane juice or date juice without the use of harmful chemicals. The minerals, antioxidants, and natural properties it contains play a bigger role than its sweetness.
Not only does this golden-brown in appearance and sweeten your food in taste, but it also offers impressive health benefits from detoxifying the body to boosting immunity. Here, we will look in detail at why Gur is considered a healthy and natural alternative to refined sugar.
What is jaggery?
It is made by boiling sugarcane juice or date palm juice until it becomes a thick syrup. Depending on the ingredients added to it, it can be found in various shades of golden brown.
Some of the common types,
- Sugarcane jaggery – It is used in abundance in most Indian households. As far as I know, sugarcane jaggery is the most popular.
- Date palm jaggery, which is very popular, especially in West Bengal and Bangladesh, is popular for its wonderful aroma.
- Coconut jaggery, which is made from coconut juice and is widely used in South Indian and Sri Lankan cuisines.
The types of unrefined brown sugar presented here are the complete opposite of refined sugar. Sugar loses its nutrients during processing, while jaggery retains iron, magnesium, potassium, and other minerals. In my opinion, this becomes a healthier option.
Nutritional Value of Jaggery
It is an ingredient that packs a lot of nutrition and energy into every bite. Eating a small piece of it after a meal can provide adequate support for digestion and also be a source of minerals.
Here is the approximate nutrition per 50 grams.
- Calories: 380 kcal
- Carbohydrates: 49 g
- Iron: 6 mg
- Magnesium: 38 mg
- Potassium: 50 mg
Its natural pulp contains antioxidants that play an important role in fighting oxidative stress and promoting a sense of well-being.
Health Benefits of Jaggery
1. Natural detoxifier
It contains properties that help detoxify the liver by flushing out harmful toxins from the body. So, if you have a habit of eating even a small piece of it after a meal, it helps in cleansing the digestive system and supports metabolism better.
2. Boosts immunity
It is rich in zinc and selenium as well as antioxidants, which strengthen the immune system and protect the body from common infections. Anyone suffering from a cold and cough during the winter season should insist on mixing jaggery with hot water or sesame seeds to avoid it.
3. Helps in digestion
Consuming jaggery after a meal is an Indian tradition, the direct benefit of which is that it activates digestive enzymes and balances intestinal motility, providing relief from problems such as constipation.
4. Improves Haemoglobin Levels
Regular consumption of jaggery improves the supply of oxygen in the body, along with increasing the number of red blood cells. Since it is a rich source of natural iron, it proves to be very beneficial for anyone suffering from anaemia.
5. Reduces menstrual discomfort
It contains many natural nutrients, which help improve mood, balance hormones, and reduce menstrual pain. Any woman who experiences cramps or mood swings during menstruation can benefit greatly from jaggery.
6. Supports Respiratory Health
According to Ayurveda, it is also often used as a home remedy for respiratory problems. Consuming it with hot water, turmeric, or sesame seeds provides enough strength to fight ailments like cold, cough, and asthma.
If you can face the problem regarding vitamin B12, then you can make some Ayurvedic remedies with the help of jaggery.
7. Promotes healthy skin
Since it is rich in antioxidants and minerals, its direct benefit is that it helps purify the blood and gives the skin a healthy, natural glow over time.
Jaggery in Ayurveda
According to Ayurveda, it is considered warm, which means it helps balance the Vata and Kapha doshas in the body. It has many uses in Ayurvedic medicine, such as improving digestion, relieving fatigue, and purifying the blood.
Some of its traditional remedies include the following combinations:
- Jaggery and Ghee: They boost energy in the body and also strengthen the immune system.
- Jaggery and Turmeric Milk: This helps in providing adequate relief from cough and inflammation.
- Jaggery and black sesame seeds, which help keep the body warm during winters.
How to use jaggery in a daily diet
You can easily use jaggery instead of sugar in your daily life. Below, I will try to explain some practical habits.
- Always use jaggery instead of sugar whenever drinking tea or coffee.
- Make a habit of using it in making various Indian sweets like Cheeky, Ladoo.
- If possible, eat a small piece of it every day after meals to aid in digestion.
- If you are fond of a refreshing detox drink, mix jaggery powder with water to make it.
- Mix it with roasted chickpeas for a healthy and light snack.
Tip: In my opinion, it is very beneficial for health, but moderation is crucial. Excessive consumption of which can increase the blood sugar level.
Side Effects and Precautions
As you and I know very well, pure jaggery is healthier than sugar; it must be consumed in limited quantities. Especially any diabetic patient who consumes too much can be prone to weight gain or fluctuating blood sugar at any time.
Also, be aware of adulterated jaggery available on the market, as some manufacturers add chemicals to enhance colour and prolong shelf life. Always choose the organic variety whenever consuming.
How to choose good-quality jiggery
Anyone astute can verify the purity of gourds just by looking, usually characterised by a dark brown colour and a slightly sticky texture. If you see bright yellow or overly shiny pieces, avoid consumption as they may contain chemical additives. Normally, select jiggery that has a natural aroma, and dissolves smoothly in warm water.
Conclusion
The role of jaggery in keeping the human body healthy has already been exciting. It plays an important role in improving digestion, boosting the immune system, and improving skin health. This golden treasure has truly earned its place in every Indian kitchen. If you eat it instead of refined sugar, not only will you get the nutrients you need, but your life will also change.