Health Benefits of Jaggery

What is jaggery?

Jaggery, also known as “gur” in India, is a natural sweetener that is made by boiling sugarcane juice or palm sap until it solidifies. Unlike refined sugar, jaggery retains its natural nutrients, such as iron, magnesium, calcium, and potassium. It is frequently used as a sweetener, added to make desserts, and Indian drinks.

Jaggery is chosen over normal sugar for its nutritional qualities, which include boosting immunity, aiding in digestion, and providing immediate energy. In addition to its benefits, jaggery has a rich, earthy flavour. Ayurveda uses it medicinally because it is unrefined and therefore healthier than processed sugars.

Here is a complete writing on how jaggery is prepared, jaggery’s nutritional values, its benefits, and more. Stay tuned!

How is jaggery made?

Jaggery, or gur, is a traditional Indian sweetener. It is made from sugarcane or palm sap. Jaggery is not refined like regular sugar, thus it contains nutrients and other healthy elements. This natural sweetener is used in Indian cuisine for its health benefits and natural sweetness. Here is a complete processing method on how jaggery is prepared.

• First, sugarcane or palm sap is collected from fields or trees. This should be fresh and of highest-quality to make the best jaggery.
• The sugarcane or palm sap is crushed in mills to extract the juice. This is the primary ingredient for making jaggery.
• The juice is then filtered to remove impurities like dirt, fibers, or particles. Clean juice is used for further processing.
• The juice is boiled in large pans over a wood or coal fire. This is to evaporate water and concentrate the sugar elements.
• As the juice boils, impurities rise to the surface. The impurities are continuously skimmed off to get a pure product.
• As the water gets evaporated, the juice thickens into a syrupy consistency. Further it turns into a darker and denser substance with time.
• Once the syrup reaches the desired thickness, it’s removed from heat and allowed to cool.
• The thickened syrup is stirred to solidify it uniformly.
• The thickened jaggery syrup is poured into molds or shapes and left to harden into solid blocks or cakes.
• The molded jaggery is left to dry for a few hours or days, depending on the humidity and temperature.
• Once the jaggery gets fully solidified, it is cut into smaller pieces or kept in block form for packaging.

Jaggery Nutritional Value

Jaggery or gur is a nutritional powerhouse of every important vitamin and mineral needed for human health. jaggery contains high concentrations of essential minerals like iron, protein, calcium, dietary fiber, and carbohydrates. The table below provides a nutritional profile of jaggery per 100g:

Calories	383
Sucrose	65 – 85 grams
Fructose and glucose	10 – 15 grams
Protein	0.4 grams
Fat	0.1 grams
Iron	11 mg, or 61% of the RDI
Magnesium	70 – 90 mg, or about 20% of the RDI
Potassium	1050 mg, or 30% of the RDI
Manganese	0.2 – 0.5 mg, or 10 – 20% of the RDI

10 health benefits of jaggery

A naturally occurring sweetener, jaggery is made from the sap of sugarcane or palm trees. Compared to refined sugar, it is far healthier. Jaggery is a common sweet ingredient used in Indian homes. Jaggery has many benefits like, it helps in digestion, boost immunity, and aid in detoxification. It also contains a lot of vital minerals and antioxidants. Here, we are putting together some benefits of jaggery:

A natural immunity booster

Rich in antioxidants and essential minerals like zinc and selenium, jiggery keeps the immune system robust. Regular consumption of jaggery in moderate quantities can support the body’s defenses against oxidative stress, infections, allergies, and seasonal illnesses. Its raw state preserves its nutrients, which innately strengthen the body’s defenses.

Makes your digestion better

Consuming jaggery causes food to break down more quickly because it secretes more digestive enzymes. After a meal, consume a small piece of jaggery to promote loose stools and ease constipation. It functions as a natural laxative. Jaggery helps in reestablishing the equilibrium of the digestive system, thereby combating dyspepsia and acidity.

Cleanses the liver 

Jiggery helps to cleanse the liver by eliminating toxins from the body. It helps in preserving and improving liver health by assisting the liver’s natural detoxification process and removing waste products from the bloodstream.

Improving the health of respiratory system

Jaggery is helpful in the treatment of bronchitis, asthma, and common colds because of its anti-allergic properties. Jaggery can help with coughing, clearing the respiratory tract, reducing irritation, and relieving symptoms when taken with warm water or tea.

Increases vitality and energy level

Jaggery is a complex carbohydrate that releases energy gradually and provides a longer-lasting energy boost than refined sugar. It cleanses the body’s energy stores without causing a sudden increase or decrease in blood sugar. It’s ideal for avoiding fatigue and maintaining energy levels throughout the day as a result.

Regulates blood pressure

Blood pressure is regulated by the body’s electrolyte balance, which is safeguarded by the potassium and sodium. Jaggery contains these two nutrients in good quantities. Because jaggery improves blood circulation and relaxes blood vessels, it may be beneficial for those who have hypertension.

Prevents Anemia

Because jaggery contains a lot of iron, it raises blood hemoglobin levels. Iron and better hemoglobin is helpful to prevent anemia. Regular consumption of jaggery, especially in women and children, can help to lessen the symptoms of low hemoglobin, such as weakness, fatigue, and dizziness. Jaggery also enhances the iron-absorbing capacity of other foods.

Reduces menstrual pain

The high iron content of jaggery helps to improve blood flow and reduce menstrual cramps. It eases menstrual discomfort by naturally relieving tense muscles. At the same time, jaggery encourages hormonal imbalance, which lessens fatigue and mood swings associated with premenstrual syndrome (PMS).

Promotes Weight Loss

Despite its sweetness, jaggery can aid in weight loss when consumed in moderation. Its high potassium content promotes electrolyte balance and speeds up metabolism. Jaggery is beneficial for weight loss as it contains potassium and that helps the body to retain less water.

Also Read: 20 Healthy Snacks for Weight Loss

Improves the skin quality

As we have earlier mentioned, jaggery is abundant in vital nutrients and antioxidants. This helps to purify the blood and promote healthier skin. Jaggery has the ability to minimize acne and pimples and it postpones the appearance of fine lines and wrinkles. Jaggery brings out the natural texture and gloss of the skin.

Jaggery Calories

Jaggery, or called gur in Hindi, is a natural sweetener from India that contains roughly 383 calories per 100 grams. Made from the juice of sugarcane or palm sap, it contains a lot of molasses and is rich in minerals like manganese, iron, and potassium. Because jaggery has more health benefits than refined sugar, such as boosting immunity, aiding in digestion, and preventing anemia, it is generally thought to be healthier. But because overindulgence has a high sugar and calorie content, it can increase the risk of diabetes and lead to weight gain. For this reason, jaggery should be consumed in moderation and as part of a balanced diet.

Ways to Consume Jaggery

There are many ways to regularly or occasionally consume jaggery:

Jaggery water

Jaggery can be dissolved in water to make “gur ka pani” and can be consumed.

Desserts

Jaggery can be used in place of refined sugar as a sweetener in desserts and other savoury dishes.

Sweetener in Milk

Consuming jaggery with milk is a very common practice and gives the milk a very sweet and soothing flavour.

Jaggery in Hindi​

Jaggery is called “गुड़” (Gur) in Hindi.

References

1. Researchgate – The benefit of Indian jaggery over sugar on human health
2. ScienceDirect – Jaggery
3. National Library of Medicine – Value Addition and Fortification in Non-Centrifugal Sugar (Jaggery): A Potential Source of Functional and Nutraceutical Foods