When it comes to food intake, moderation is essential in the treatment of diabetes. Because of the way it is made, jaggery, an organic sweetener made from date palm sap or sugarcane sap through traditional methods, is regarded as being superior to refined sugar. But a big question emerges: Is jaggery for diabetes beneficial or not?
The impact of jaggery on diabetes will be examined in detail in this article, along with its usefulness for those with this medical condition.
What is Jaggery or Gur?
Jaggery is made by heating sugarcane juice, coconut sap, or date palm sap in a pot. Despite containing the same amount of carbohydrates as sugar, it is less processed than sugar and hence tends to hold onto some important minerals.
Types of Jaggery/Gur
The types of jaggery depend on their source.
- Sugarcane jaggery: Obtained from Sugarcane
- Date palm jaggery: Obtained from Date palms
- Palmyra jaggery: Obtained from Palmyra palm
- Coconut jaggery: Obtained from Coconut
- Toddy palm jaggery: Obtained from Toddy palm
Is jaggery for diabetes good or not?
The traditional sweetener of Pakistan, jaggery, can raise blood sugar levels, so it’s not a good idea to use it when managing diabetes.
Because jaggery is unrefined and retains more nutrients, it is considered a healthier substitute for refined sugar and is frequently used in dessert recipes. People with diabetes are confused about its safety, even though it’s a popular choice.
Date palms or sugarcane are used to make jaggery. Less refined jaggery residue is produced by boiling raw juice or sap during the procedure. After cooling, this residue is used to manufacture jaggery blocks.
Jaggery still includes a lot of simple sugars, even if it is higher in nutrients than refined sugar.
Nutritional Composition of Jaggery
Although jaggery is more nutritious than refined sugar, it is still high in carbohydrates. Here’s a breakdown of its average nutritional values per 100 grams:
- Calories: 383 Kcal
- Carbohydrates: 98.96 g
- Sugars: 98.13 g
- Calcium: 80 mg
- Potassium: 1056 mg
- Iron: 11 mg
Jaggery has more nutritional content than white sugar due to its small levels of iron, calcium, potassium, and other vitamins and minerals. But when it comes to sugar and carbohydrates, jaggery is still mostly a source of sugar, which can raise blood sugar levels quickly.
Glycemic index of jaggery
Jaggery has a glycemic index of 84, making it a high-GI food. Because jaggery has a high glycemic index, it contains a lot of sugar, and eating it might raise blood sugar levels.
Although palm jaggery is marketed as having a low glycemic index, there isn’t sufficient data to support this claim. People with diabetes should not eat jaggery due to its high GI.
How Jaggery Impacts Blood Sugar Levels
Because jaggery is unprocessed sugar, it directly affects blood sugar levels. It is metabolized by the body into glucose when it is ingested. Blood sugar levels rise quickly when jaggery is consumed because of its high glycemic index. This can be troublesome for diabetics since their bodies are either unable to utilize the insulin that is produced or become resistant to its effects.
Let’s examine jaggery’s impact on blood sugar in three main areas to better understand why it’s not the best choice for diabetics:
Sugar’s Fast Absorption: Sugar’s high carbohydrate content makes it absorb into the bloodstream quickly, which causes glucose levels to surge.
Insulin Response: After taking jaggery, insulin helps control blood sugar levels in those without diabetes. But with diabetics, this reaction is either reduced or not present at all, which results in higher blood glucose levels.
Long-Term Effects: Regular use of foods high in glucose (GI), such as jaggery, can result in blood sugar levels that are persistently raised. This raises the risk of consequences connected to diabetes, including kidney problems, nerve damage, and cardiovascular disease.
Jaggery for diabetes: Myths vs. Reality
There’s a common misunderstanding that because jaggery contains trace amounts of vitamins and minerals, it’s a “healthier” option for diabetics. This is a myth, though. In actuality, though, jaggery is still a high-GI meal, and diabetics should use caution while consuming it, even though it might provide a little more nutrition than refined sugar. A comparison of some popular misconceptions and realities can be found here:
1. Myth: People with diabetes can safely replace sugar with jaggery.
Fact: Jaggery has a high GI and has a similar effect on blood sugar levels as white sugar. It is not a good choice for diabetics who want to manage their blood sugar levels.
2. Myth: Jaggery is superior to sugar because it contains vitamins and minerals.
Fact: Although jaggery includes potassium, calcium, and iron, these nutrients are unable to balance out the high sugar level, making it inappropriate for diabetics to consume daily.
3. Myth: Since jaggery isn’t as processed, blood sugar doesn’t rise as quickly.
Fact: Although jaggery is less processed than sugar, it still contains about the same amount of carbohydrates, which causes fast absorption and spikes in blood sugar.
What are the Benefits of Jaggery for Diabetes?
- Jaggery doesn’t help people with diabetes. But we also need to realize that jaggery does not provide substantial health benefits in terms of managing diabetes or preventing weight gain, nor is it a good sugar substitute.
- While palm jaggery is thought to be beneficial for kids, adults who suffer from diabetes or obesity should avoid it. Because jaggery contains a lot of sucrose, it can lead to metabolic illnesses such as weight gain and blood sugar spikes.
- You can enjoy the sweetness of jaggery, but you have to make sure you only eat tiny amounts of it. Additionally, please be careful to reduce the amount of carbohydrates you get from other foods like rice, millet, and roti on the days you consume jaggery.
How Much Jaggery to Eat Every Day for Diabetes?
Sugar cane juice is used to make jaggery, which is frequently used in cuisine. Many people like its highly distinct taste, but not everyone does.
While jaggery might help you curb your sugar cravings in moderation, diabetics may experience a blood sugar surge from even little doses of the spice. Their chance of experiencing consequences from high blood sugar rises as a result. Jaggery causes weight gain in both diabetics and non-diabetics.
Alternative Sweeteners for Diabetics
There are a few alternatives that have little to no impact on glucose levels if you’re looking for sweeteners that are safer to use for controlling blood sugar levels:
Stevia: A calorie-free, naturally occurring plant-based sweetener with a zero glycemic index. As stevia doesn’t increase blood sugar, it’s a safe choice for diabetics.
Monk Fruit: Having no calories or carbs, monk fruit is a natural sweetener similar to stevia. Those who have diabetes can also safely use it.
Erythritol: This sugar alcohol has a zero glycemic index and is often used in low-sugar and sugar-free foods. It doesn’t cause a blood sugar surge.
Sucralose: Known by its brand name, Splenda, sucralose is an artificial sweetener that is frequently found in diabetic-friendly goods and does not cause blood sugar levels to rise.
Xylitol: A low-glycemic sugar alcohol that is also frequently used in sugar-free gum and confectionery. Although it doesn’t significantly affect blood sugar, diabetics should still consume it in moderation.
Conclusion
In conclusion, jaggery for diabetes is not a safe choice. While it is often considered a “healthier” sugar substitute, it still carries a high glycemic index, causing rapid spikes in blood sugar levels. The minor nutritional benefits of jaggery do not outweigh the risks it poses for blood glucose control.
Managing diabetes effectively is crucial, especially as the number of diagnoses continues to rise globally. Pakistan’s first telemedicine and diabetes treatment center, Diabetes Telecare, offers state-of-the-art care for patients, providing personalized treatment plans with advanced technologies. Whether you need remote consultations, continuous glucose monitoring, or expert dietary advice, Diabetes Telecare ensures you’re supported every step of the way.
For a healthier lifestyle, always consult with your dietitian and healthcare provider before consuming high-glycemic foods like jaggery. Consider booking an appointment with our specialists to take advantage of cutting-edge diabetes management services.
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