Sugar is one of the most commonly used and easily available sweeteners across the world. However, when it comes to its nutritional properties, it is not so healthy. Processing refined sugar from sugar cane, though, often includes the use of harsh chemicals, such as sulfur dioxide, phosphoric acid, and bleaching agents, that strip it of vitamins, minerals, and phytonutrients. Thus sugar contain only “empty calories” i.e. calories without vitamins and minerals.
Excessive sugar intake can cause harm to your body. There are a lot of alternatives to the same, however, the best of all is jaggery. You would be surprised to know how beneficial jaggery could be if you use it in place of sugar in your food. Even though sugar and jaggery both are made up of the same source i.e sugarcane, one is healthier than the other. This is primarily because sugar is a refined form of sugarcane and jaggery is more natural and non-refined. Jaggery is processed without the use of chemicals, jaggery retains many vital vitamins and minerals, such as calcium, phosphorus, magnesium, and potassium. Jaggery has a lot of other added benefits as well. In fact, jaggery has a mineral content approximately 50 times greater than refined sugar and five times more than brown sugar.
Nutritional Content Of Jaggery (1)
100 gm jaggery contains :
Magnesium – 70-90 mg, Potassium – 1056 mg
Phosphorus – 20-90 mg, Iron – 10-13 mg,
Manganese – 0.2-0.5 mg, Zinc – 0.2- 0.4 mg
Copper – 0.1-0.9 mg, Vitamin A – 3.8 mg,
Vitamin B1 – 0.01 mg, Vitamin B2 – 0.06 mg,
Vitamin B6 – 0.01 mg, Vitamin C – 7.00 mg
Vitamin D2 – 6.50 mg, protein – 280 mg
HEALTH BENEFITS :
1) It improves the digestion process in the body and may also prevent constipation.
2) Rich Source of Iron and prevents anaemia.
3) Jaggery is considered as a remedy for cold and cough. It is warm and natural and hence doesn’t have any side effects.
4) Rich in Antioxidants and boosts immunity within the body.
5) Eases menstrual cramp pain.
6) Boosts body metabolism and helps in weight loss.
USES OF JAGGERY IN FOODS :
Jaggery can be used practically in any food or beverage where you might want to add a few spoonfuls of sugar. You can grate or cut jaggery into small pieces and add it to cereal or coffee. It can also be used on bread and other baked items or any dessert recipes. Jaggery can also be chopped up and dissolved in water to form a syrup to sweeten custards, rice, or even poured over ice cream. You can substitute jaggery for granulated white sugar in many recipes. You will need to use about one-and-a-half times the amount of jaggery to achieve the equivalent level of sweetness.
So, include jaggery in your daily diet for better nutrition.