Substituting sugar with jaggery in your daily tea can be a wise choice, especially if you are focusing on managing diabetes and maintaining a healthy weight. Jaggery, a natural sweetener made from sugarcane or date palm sap, offers several advantages over refined sugar that aligns with your health goals. In this blog, weight loss expert and an eminent dietician for diabetes Avni Kaul explores why making this switch can be beneficial.
Natural Nutrients: Jaggery is a more nutritionally dense sweetener compared to sugar. It contains essential minerals like iron, potassium, and magnesium, as well as vitamins like B-complex vitamins. These nutrients can contribute to your overall well-being, especially when you are managing diabetes and striving for a balanced diet.
Weight Management: If you want to control your weight, jaggery can be a helpful choice. It contains fewer calories than sugar and is often considered more satisfying due to it’s richer, caramel-like flavor. This can potentially lead to consuming less overall sweetness and fewer calories.
Improved Digestion: Jaggery is known for it’s digestive benefits. It can help stimulate digestive enzymes, aiding in better digestion and preventing indigestion. Healthy digestion is essential for managing weight and overall health.
Natural Flavor: The unique taste of jaggery can add depth and richness to your tea without the need for artificial flavours or additives. Its complex, earthy sweetness can enhance the overall tea experience, making it enjoyable and satisfying. However, it is important to use jaggery in moderation. While it has several advantages, it is still a source of carbohydrates and calories. Here are a few tips to keep in mind:
Portion Control: Even though jaggery has a lower GI and is more nutritious than sugar, it is crucial to limit the quantity you use to manage your carbohydrate intake and calorie consumption.
Consult a Qualified Dietician: If you have diabetes or are actively managing your weight, it is advisable to consult a qualified dietitian before making significant changes to your diet, including sugar substitution with jaggery.
Monitor Your Blood Sugar: Keep a close eye on your blood glucose levels when making this switch. Everyone’s body reacts differently, so it is essential to understand how jaggery affects your blood sugar.
For diabetes, studies on jaggery are still not conclusive. Thus, it is important to consult a qualified dietician before you randomly decide to include jaggery in your diet.
In could be said that replacing sugar with jaggery in your daily tea can be a positive step for individuals focused on diabetes management and weight control. Jaggery’s lower GI, natural nutrients, and unique flavor make it a suitable alternative. However, mindful consumption and professional guidance are key to ensuring it aligns with your specific health needs and goals.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition