Is Jaggery Good For Diabetes?

Jaggery, also called Gud in India, is a traditional sweetener made from date palm juice or sugarcane. It is an unprocessed sugar lauded for its health benefits and medicinal properties. This natural sweetener contains various minerals such as potassium, iron and magnesium.

Jaggery's distinctive colours and flavours are due to the presence of natural minerals and nutrients. It is available in various forms, such as solid blocks, syrup and semi-solid blobs.

How is Jaggery Made?

As mentioned above, jaggery or gud is prepared from sugar cane or date palms. To prepare jaggery, extract juice from date palms and sugarcane. Heat the extracted juice in a big container until it starts to thicken.

Once the mixture is ready to be moulded into solid blocks, blobs, etc., turn off the heat. Let it cool down, and then it will solidify into a block.

Also Read: Jaggery: Health Benefits, Uses & Side Effects

Due to minimum processing, jaggery is packed with nutrients and minerals, which help boost overall health. Let us take a look at the nutritional value of jaggery per 100 grams:

Jaggery is often referred to as a healthier white sugar substitute due to its high nutritional value and the presence of various minerals. Unlike white sugar, organic jaggery does not undergo extensive processing.

Furthermore, it is free from additives and chemicals, making it a healthier option. However, jaggery does contain sugar, which can impact the blood sugar level in diabetic patients.

To understand whether gud is good for diabetes or not, we need to learn about the glycemic index of jaggery and its role in diabetes management.

Glycemic Index of Jaggery

The glycemic index (GI) is a score based on a food's effect on blood glucose level. Foods with low GI scores are good for people suffering from diabetes.

The glycemic index of jaggery is estimated at 84.4. This simply means the sugar content in jaggery is relatively high. Hence, consuming jaggery may cause a significant spike in blood glucose levels.

Jaggery vs. White Sugar: Impact on Blood Sugar level

In comparison to white sugar, jaggery is a healthier option due to the presence of nutrients and minerals. However, both contain high amounts of sugar, which can cause a spike in blood glucose levels.

Role of Jaggery in Diabetes Management

Organic jaggery is a healthier substitute for processed sugar or white sugar. However, if you have diabetes, it is best to consult with a healthcare practitioner before incorporating jaggery into your diet.

Jaggery, in moderation, can offer various health benefits to individuals. One to two teaspoons of jaggery powder with other natural herbs such as cardamom, ginger and basil can be very beneficial to people who are managing diabetes.

Also Read: Best Foods to Control Diabetes

Jaggery contains essential nutrients, which makes it a suitable white sugar alternative. Some of the health benefits of jaggery are:

Jaggery Boosts Immunity

Irrespective of whether jaggery in diabetes is good or bad, it offers various health benefits, such as boosting immunity. Jaggery is packed with immunity-boosting nutrients such as selenium, vitamin C and zinc.

While fighting bacteria and viruses in the body, the immune system incurs oxidative damage. However, the zinc and vitamin C content present in jaggery helps prevent oxidative damage and maintains a healthy immune system.

Furthermore, the selenium content present in jaggery helps in increasing the body's response to viruses and microbes.

Jaggery Alleviates Respiratory Issues

Another crucial benefit of consuming jaggery is that it helps alleviate respiratory issues. Colds and coughs are common respiratory ailments. Jaggery with ginger not only soothes throat irritation but also clears the respiratory tract.

Jaggery is known for its ability to build resistance against respiratory ailments caused by seasonal changes. Furthermore, it is also identified as a lung cleanser.

Jaggery Reduces Joint Pain

Jaggery is also known for its potential to reduce joint pain. This natural sweetener is rich in essential nutrients such as magnesium, potassium and calcium, which are crucial for maintaining healthy bones and joints.

The anti-inflammatory properties of jaggery can help alleviate pain and swelling associated with conditions like arthritis.

Jaggery Provides Sustained Energy

Another crucial benefit of jaggery is that it helps in getting sustained energy. Since it is power-packed with complex carbohydrates, it takes time to get absorbed in the bloodstream.

This means that it offers energy to the body for a long time and does not cause blood glucose to spike instantly like white sugar. Furthermore, due to the presence of essential minerals, it helps in preventing fatigue.

Jaggery Eases Menstrual Pain

Rich in essential minerals like iron, magnesium, and potassium, jaggery helps to boost haemoglobin levels, which can combat fatigue and weakness often experienced during menstruation.

Its natural properties promote the release of endorphins, the body's feel-good hormones, which can help alleviate mood swings and discomfort.

Additionally, jaggery's anti-inflammatory and muscle-relaxant qualities can reduce uterine cramps and promote smoother blood flow.

For individuals suffering from diabetes looking for a sugar substitute, jaggery is a healthier option. However, various types of jaggery are available in the market. It is best to choose organic or palm jaggery for diabetes management.

Organic Jaggery

This type of jaggery is free from chemical additives and preservatives. Organic jaggery is minimally processed, retaining more nutrients and offering a healthier alternative to regular jaggery.

Compared to refined sugars, it has a lower glycemic index (GI), meaning it causes a slower and more gradual rise in blood glucose levels.

Palm Jaggery

This is another type of jaggery made from the sap of palm trees. It has a lower glycemic index than cane jaggery. It is rich in minerals like iron, magnesium, and potassium and is believed to have a slower effect on blood sugar levels due to its complex carbohydrate content.

Even if you have diabetes, you can still indulge in desserts made from organic or palm jaggery. These delightful recipes are easy to prepare at home and help control sugar and calorie intake, allowing you to enjoy sweet treats without compromising your health.

Let us explore some delicious jaggery-based recipes perfect for diabetic patients.

Apple Pancake

Ingredients

• 28 unpeeled apple wedges

• 1 small stick of cinnamon

• 1 teaspoon of lemon juice

• 2 teaspoons of jaggery powder

• ¾ cup of whole wheat flour

• 1 teaspoon of low-fat melted butter

• Salt (as required)

How to Prepare

Step 1: To prepare pancakes, combine whole wheat flour, salt and water in a bowl and mix it all together using a whisk.

Step 2: Next, heat a non-stick griddle and grease it with butter.

Step 3: Pour a prepared batter over it and cook it using a little butter until both sides turn light brown.

Step 4: When it is cooked, turn off the flame and keep the prepared pancake aside.

Step 5: Next, in a pan, add apple wedges, cinnamon stick, lemon juice and water.

Step 6: Cook the mixture for 4 to 5 minutes on a medium flame, then add jaggery.

Step 7: Keep stirring the mixture for a while and then switch off the flame.

Step 8: Place a pancake on a plate, pour in the cooked apple mixture, and fold it to make a semicircle.

Step 9: Serve the apple pancake immediately.

Oats Apple Phirni

Ingredients

• ¾ cup of coarsely powdered rolled oats

• ¾ cup of grated apple

• 3 cups of low-fat milk

• 2 teaspoons of jaggery

How to Prepare

Step 1: Heat the milk in a deep pan on medium flame and bring it to a boil.

Step 2: Add the coarsely powdered oats to milk and let it stir continuously for 2 minutes.

Step 3: Remove the mixture from the flame, add jaggery powder, and mix it well together.

Step 4: Once it is mixed, keep it aside to cool down.

Step 5: Add the grated apple to a mixture and then refrigerate it for 30 minutes.

Step 6: Serve the oats and apple phirni chilled.

There are some points people with diabetes need to consider while incorporating jaggery into their diet, such as:

Moderation

Even though certain types of jaggery i.e organic or palm dates jaggery may have a lower glycemic index, it is still important for diabetic individuals to consume them in moderation. Overconsumption can still lead to spikes in blood sugar levels.

Consultation

Diabetic individuals should always consult with a healthcare professional or a nutritionist before incorporating jaggery or any sweetener into their diet to ensure it aligns with their specific health needs and conditions.

Individual Variation

The impact of jaggery on blood sugar can vary from person to person. Monitoring blood sugar levels after consumption can help in understanding how it affects the individual personally.

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When it comes to jaggery in diabetes, good or bad, the opinions may vary. Organic jaggery is indeed a healthier substitute for white sugar, as it contains more nutrients. However, its glycemic index is relatively high due to its sugar content.

Therefore, it is advisable to consume jaggery in moderation. Additionally, consulting with a healthcare practitioner before incorporating jaggery into your diet is crucial to ensure it aligns with your individual health needs.

Which is better for diabetes, jaggery or honey?

Due to their high sugar content, both jaggery and honey should be used cautiously for diabetes management. However, honey typically has a lower glycemic index than jaggery.

Can I eat jaggery every day?

Yes, you can eat jaggery every day, but it is important to do so in moderation. While jaggery offers some nutritional benefits over refined sugar, it still has a high sugar content that can affect blood sugar levels.

Which is more harmful: sugar or jaggery?

Both sugar and jaggery can impact blood sugar levels, but jaggery is generally considered a healthier option due to its higher nutrient content and lower processing.

However, because jaggery also has a high glycemic index, it can still contribute to blood sugar spikes if consumed in excess.

Disclaimer: This is a general guide on Is Jaggery Good For Diabetes?. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.