Jaggery, a traditional sweetener derived from sugarcane or palm sap, is a favourite ingredient in many cultures, especially in South Asia, said Narang, a nutritionist at Indraprastha Apollo Hospital, New Delhi (India).
Since the main ingredient of jaggery is sugar, many people feel concerned about consuming it, especially for diabetics and those who need to watch their sugar intake.
How is palm sugar different from sugar?
According to Ms. Narang, while refined sugar is pure sucrose, palm sugar contains trace minerals such as iron, magnesium, potassium and calcium, thanks to the specialized processing.
It is also rich in antioxidants and has a lower glycemic index than refined sugar.
One tablespoon (about 20 grams) of jaggery will provide about 65 - 70 kcal, 15 - 16 grams of sugar and 11% of the daily recommended intake for iron; 4% of the daily recommended intake for magnesium.
Need to control intake
WHO recommends that added sugars should not exceed 5% of your daily calorie intake.
For a 2,000 calorie/day diet, sugar intake is equivalent to 25 - 50 grams of sugar per day, including palm sugar and other sweeteners.
People without diabetes can include 10 to 15 grams (about 1 tablespoon) in their daily diet, Narang added.
For people with diabetes, they should only use 5 - 10 grams per day when combined with protein or fiber.
Consuming jaggery in the morning or as a post-lunch snack will suit a higher metabolic activity. You also need to monitor your total sugar intake for the day by controlling the amount of jaggery when used in tea, desserts and savoury dishes.
