Shark Tank India Season 4: Acko founder Varun Dua says his parents have replaced sugar with jaggery

Jaggery, a non-centrifugal sugar loaded with many important vitamins and minerals, can be had in moderate amounts, said clinical dietitian Garima Goyal.

Replacing sugar with jaggery can be beneficial, particularly for individuals managing diabetes or seeking a more nutritious sweetener, said Kanikka Malhotra, consultant dietician and diabetes educator. “Jaggery is less processed than refined sugar and retains essential minerals like iron, potassium, and magnesium, making it a more nutrient-dense option,” said Malhotra.

However, moderation is crucial; jaggery still contains calories and carbohydrates. Goyal stressed, “Jaggery is considered a rich source of iron. But to meet your requirements, you might have to eat double the amounts, which could spike your blood glucose levels. So, it is therefore important to include jaggery in moderate amounts, and you can have a variety of other iron-rich foods as well.”

Do you consume jaggery? (Source: Getty Images/Thinkstock)

Replacing sugar with jaggery can offer some nutritional benefits. Still, it’s essential to recognise that both have “similar calorie content—approximately 383 calories per 100 grams for jaggery and 387 calories for sugar”, said Malhotra.

While jaggery contains trace minerals and has a lower glycemic index, which may lead to a slower rise in blood sugar levels, it is “not a permanent substitute for diabetics or those watching their weight.” “Both sweeteners are energy-dense and can contribute to caloric intake if consumed excessively,” said Malhotra.

For senior citizens, Malhotra said that jaggery can be a healthier alternative if consumed in controlled amounts, as it may aid digestion and provide essential nutrients. “Those with specific health conditions should consult a qualified dietitian before making significant dietary changes to ensure it aligns with their health needs and goals,” said Malhotra.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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