Jaggery is made by natural extraction from sugarcane or the sap of the date palm. Most people consider it safer than artificial sugar since it retains vital nutrients, which have numerous health benefits.
However, various factors influence the food's effect on blood sugar levels. Read ahead to discover whether jaggery is a safe addition to the diabetic diet.
Jaggery is considered a healthier alternative to refined sugar because of its nutritional importance. However, these micronutrients cannot counterbalance the effect of jaggery on blood sugar.
The following are the essential micronutrients found in jaggery:
It contains a small amount of dietary fiber that takes time to digest, inhibiting a sudden rise of sugar in the bloodstream. So, people with diabetes need to be aware of nutritional quality and pay more attention to high-fiber vegetables, whole grains, and legumes.
Jaggery is high in minerals like iron, magnesium, and potassium. However, they can’t outweigh the glycemic impact of jaggery on blood sugar levels. Therefore, it isn’t a reliable source for fulfilling the daily nutritional requirements.
Jaggery contains many antioxidants that can remove oxidative stress and inflammation caused by bodily toxins. It effectively cleanses the body, enhances immunity, and supports muscle function.
Jaggery is processed from sucrose (a simple sugar compound) present in sugarcane or date palm sap. It's easy for the blood to absorb, so blood sugar levels can immediately rise. However, the impact on blood sugar levels depends on the type of jaggery you consume.
The palm variety of jaggery has a glycemic index score of 35, which proves it to be a low-GI food. Meanwhile, the extract from sugarcane has a high GI score of 85. Thus, diabetics should exercise caution with regard to the quantity and kind of jaggery.
Jaggery has a moderate to high glycemic index of 60 to 85, depending on the preparation and source. Though it is considered safer than refined sugar, it can still cause a high glycemic impact on people with diabetes.
It is a fact that jaggery is healthier than processed sugar. Still, you cannot ignore its high glycemic index. Here are some strategies to use jaggery in a diabetic-friendly way:
You can put jaggery to sweeten the dish, but be mindful about the serving size. Once in a while, you can use a teaspoon of jaggery in your food for enhanced sweetness.
It is advised to use other healthy sugar alternatives with jaggery, namely stevia or monk fruit extracts, or to use a pinch of cinnamon as a sweetener.
Instead of using a large quantity of jaggery to make your meal sweet, you can put a small amount as a flavoring agent to enhance the taste. Use a teaspoon of jaggery in tea, smoothies, or desserts.
Jaggery is often considered a better alternative to refined sugar because it is organic and less processed. However, it still has a substantial impact on blood sugar levels. Therefore, individuals with diabetes should consume it in moderation to maintain a sustainable eating plan.