Jaggery : Nutrition, Health Benefits & How much in a Day

All About Jaggery (Gur)

Packed with a number of essential nutrients, jaggery is indeed a superfood. Jaggery boosts your metabolism and is a great source of energy. In ayurveda, jaggery has been used since ancient times to help treat a wide range of health problems including anxiety, migraines, indigestion and fatigue.

How is jaggery made?

Jaggery is made using traditional method which includes 3 steps

Step 1 : Extraction

• Sugarcane are pressed to extract the sweet juice

Step 2 : Clarification

• The juice is allowed to stand in large containers so that any sediment present settle in the bottom. Thereafter, it is strained

Step 3 : Concentration

• The juice is placed in a very large flat bottomed pan and boiled
  During this process jaggery is stirred and all impurities are skimmed off the top until only a yellow, dough like paste remains

Health benefits of jaggery

• Improves digestion
• Assists in liver detoxification
• Boosts immunity
• Acts as a cleansing agent (lungs, stomach and intestine)
• Prevents anemia
• Acts as natural sweetner
• Is rich in minerals
• Helps in blood purification
• Helps with respiratory problems
• Good for women (helps with pms)
• Amla with jaggery is good for men

Jaggery tea recipe

Ingredients

• Some ginger
• 6 black pepper
• 2 cardamom
• 4 cloves
• 1.5 cup water
• Small piece of jaggery
• 2 tsp black tea
• 1/2 cup milk

Instructions

• In a small container add 1.5 cup water
• Mix black pepper, cardamom and cloves properly
• Bring the water to boil and add the ingredients
• Add jaggery, make sure the jaggery is boiled and mixed properly in the water
• Add the tea, let the mixture boil
• Add milk as per your taste

Nutritional facts (1 tsp jaggery)

	Jaggery	Sugar	Honey
Calories	17	16	21
Carbs	4-1 grams	4 grams	5.1 grams
Protein	.01 grams	–	0.01 grams
Fat	–	–	–

How much jaggery in a day?

• For a normal person
• 15-20 grams (3-4 tsp) daily
• For a person with diabetes
• 5-10 grams (1-2 tsp) daily
• This quantity includes all the sugar your body needs. Do not consume this amount of jaggery and then sugar on top

Side effects of too much jaggery

• May lead to high blood sugar
• Weight gain
• Intestinal infestation
• Jaggery is considered quite warm
• Limit consumption of jaggery in summers

Ways you can use jaggery

• In desserts
• In snacks like chikki and gur chana
• In smoothies
• Replacement for chocolate
• In oatmeal and with milk