How to Incorporate Jaggery in a Diabetic Diet?

Jaggery and Diabetes: Is It a Healthy Sugar Alternative?

Jaggery, also known as gur, is a traditional Indian sweetener. It is unrefined and made from sugarcane juice or palm sap. It has significant cultural value in India. Let us delve into whether jaggery can be an effective substitute for sugar for diabetic patients.

What are the Components of Jaggery?

Jaggery is a form of non-centrifugal sugar (NCS) obtained by the evaporation of water and is known by different names in different regions of the world.

It is a semi-solid mass obtained by drying sugarcane juice in cottages and small-scale units. The sucrose content of jaggery ranges from 65% to 85%. Additionally, Jaggery contains minerals such as iron, calcium, and magnesium. Moisture content of jaggery varies between 3% and 20%, and its shelf life mainly ranges from 6 months to a year.

Refined Sugar vs Jaggery: Comparative Analysis

It is common knowledge that sugar is terrible for your health. It contains high amounts of empty carbs, has a high glycemic index value, and causes severe fluctuations in a person's blood sugar level. As sugar cravings can be a challenge for diabetics, they are now turning to alternative sweeteners.

One such alternative, and one which is generally considered healthy, is jaggery. Since jaggery is a great source of calcium, iron, and magnesium, people are turning to it as a healthy alternative to refined sugar. Although there is some truth to this, the fact that jaggery is a safe option is not true and is largely a myth.

Let us compare the nutrition of jaggery and refined sugar to understand them better.

From the above table, we can see that apart from certain minor mineral benefits, jaggery is not that different from sugar. Even for those mineral benefits, we need to consume a lot of jaggery, as the minerals are in minimal quantities.

Is Jaggery a Healthy Sugar Alternative?

The simple answer is no. Jaggery does not prevent the increase in blood sugar levels, as it is full of carbs. For diabetics to manage their blood sugar levels, they need to reduce their carb intake. Hence, replacing sugar with jaggery will not have much effect on reducing spikes in blood sugar levels.

Jaggery Alternatives for Diabetic People

Jaggery is not a safe alternative to refined sugar for diabetic people. However, this does not mean you cannot enjoy the sweet flavour anymore. Here are some popular alternatives for sugar and jaggery:

• Stevia
• Yacon syrup
• Aspartame
• Monk fruit sweetener
• Coconut palm sugar

However, before adding these to your daily diet, consult your doctor first. They may cause side effects you may not be aware of.

Finally, jaggery has a glycemic index of 84, while sugar has a GI of 65. Consuming jaggery in greater quantities will still lead to spikes in blood sugar levels, thus making it an unhealthy alternative for diabetics.