Black Jaggery: Health Benefits And Nutritional Value

To have or not to have sweets is a question that almost every household faces, at least occasionally. But, while their allure is known to break even the most stringent diets, it is clear that too much sugar harms health and welcomes several medical conditions. 

If you want to indulge in sweet treats without jeopardising your health, keep black jaggery in your kitchen cabinet. Black jagger, also known as palm jaggery, is made from sugarcane juice and palm tree extract. It would have all of the benefits of a natural product but none of the drawbacks of its packaged counterparts.

Let us know more about black jaggery, its health benefits and nutritional value. 

Table Of Contents 

1. What Is Black Jaggery? 

2. Nutritional Value Of Black Jaggery

3. What Are The Health Benefits Of Black Jaggery? 

4. How To Add Black Jaggery To Your Diet? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

What Is Black Jaggery? 

If you want to indulge in sweet treats without jeopardising your health, black jaggery, made from cane juice and palm isolate, is a must-have in your kitchen. Black jaggery is known as Karupatti in several parts of South India and is a suitable substitute for added sugars. 

It would have all of the benefits of a natural product but none of the drawbacks of its packaged counterparts. Compared to other sweeteners that cause diabetes and obesity, this is high in nutrients and vitamins. It not only improves the taste of sweet treats but is also free of artificial ingredients and helps in weight loss. 

Nutritional Value Of Black Jaggery

Black jaggery is a nutritious and healthful substitute for regular sugar because of its low glycemic index of 35. Moreover, it has many medical benefits because it is unpolished and contains iron, potassium, copper, manganese, and zinc. 

100g of black jaggery contains:

• Calories- 383kcal 
• Protein- 0.4g 
• Fat- 0.1g 
• Carbs- 86g 
• Calcium- 363g 
• Phosphorous- 62g 
• Iron- 11mg 
• Potassium- 1050mg 
• Magnesium 90mg 
• Magness- 0.5mg 

What Are The Health Benefits Of Black Jaggery? 

There are numerous advantages to using black jaggery. It is high in nutrients that can help with overall health. It can also help with anaemia and haemoglobin levels due to iron deficiency. Furthermore, black jaggery contains magnesium, which benefits the central nervous system.

Not only these, but here we have enlisted more health benefits of black jaggery. 

1. Helps In Liver Detoxification 

According to CFTRI (Central Food Technological Research Institute) research, jaggery is a natural detoxifier that significantly reduces the liver's workload. Jaggery cleanses the liver by removing harmful toxins from the body. Black jaggery aids in the cleansing and detoxification of the body. 

It not only adds flavour to your food but also cleanses your blood and strengthens your immune system. So, chew on some jaggery to effectively cleanse your body.

2. Promotes Better Digestion

Black jaggery cleans the stomach and makes bowel movements easier. Toxins are flushed out to allow for better food absorption. This plant-based product regulates gut bacteria and treats constipation and indigestion.

3. Reduces Menstrual Cramps 

Menstrual cramps can ruin your moving day. However, consuming small amounts of black jaggery powder can help you overcome these cramps. It produces endorphins, which alleviate mood swings and period pain.

4. Treats Common Cold Signs 

With jaggery, you can battle cold and cough signs. To reap the benefits, combine two with hot water to drink or use instead of sugar in your chai. Black jaggery generates body heat, which is why it is commonly consumed during the cold season. Moreover, black jaggery's warming trend contributes to its incredible sweetness, which can cure viral diseases.

5. Helps To Lose Weight

This is an astonishing fact about potassium-rich black jaggery. The higher potassium content of this raw sweetener reduces water retention and bloating. As a result, this sweetener will help you lose weight but stick to a healthy diet and an active lifestyle for the best results.

A 2018 study by the Journal of Nutrition says that black jaggery, when used in place of white sugar, gave better results for weight loss.

How To Add Black Jaggery To Your Diet? 

Here are a few ways to add black jaggery to your diet. 

• You can use black jaggery in homemade cooking and chocolate baking. They add flavour when drizzled over sweets, pancakes and crepes. They are commonly used in Asian cooking to manage different flavours, such as those found in Indian cuisine etc.
• Use this jaggery in the same way you would sugar or cane jaggery in sweets, beverages, and curries.
• If you make a curry, crush the black jaggery before adding it to the sauce.
• Liquid black jaggery makes an excellent ice cream and toast topping or syrup. It pairs well with rotis and bhakris.
• If you are making a dish that calls for sugar syrup, you can easily replace it with liquid jaggery.

Dietitian’s Recommendation

Black jaggery is a healthy and wise alternative to white sugar and normal jaggery, as it contains comparatively more nutrients than white sugar and normal jaggery. You can use it in various forms in your diet plan. Specifically, if you are a fitness freak, you should opt out of substituting normal sugars with black jaggery.

-Dietitian Lavina Chauhan 

The Final Say 

When used sparingly as an alternative sweetener, black jaggery has numerous advantages. You must obtain this product to benefit from its health benefits. Just use it as a substitution for white sugar. It will be helpful indeed.

FAQs

1. What is black jaggery powder?

Black jaggery powder is a traditional natural sweetener in South India. Black jaggery is free of chemicals and bleach, making it an excellent substitute for processed white sugar.

2. Is jaggery better than black jaggery?

On the other hand, black jaggery contains nutrients like iron, folate, and calcium. It also has the lowest glycemic index and is a proven remedy against cough and cold. So it is much healthier than sugarcane jaggery, but make sure you consume it in moderation.

3. Does black jaggery contain vitamin B12?

Yes! Black jaggery has enormous health benefits, which make it the ideal sweetener. Just 20 g of it contains 38 calories and has 9.8 g of carbohydrates, 9.7 g of sugar, 0.01 of protein, choline, betaine, vitamin B12, B6, calcium, iron, phosphorus, magnesium, selenium, and manganese.

4. Can a diabetic eat black jaggery?

Black jaggery glycemic index score is 41, making it appropriate for diabetes too. However, it should be consumed in moderation as it is high in sugar.

5. What are the side effects of black jaggery?

If freshly made jaggery is consumed, it can lead to diarrhoea. Some people have even reported constipation from ingesting freshly made jaggery.

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