Is Jaggery Good for Diabetes?

Table of Content

• What is Jaggery?

• Glycemic Index of jaggery

• What are the Effects of Jaggery on Diabetic Patients?

• Is Jaggery Good for Diabetes?

• How Much Jaggery Can A Diabetic Eat Per Day?

• Which jaggery is good for diabetes?

• Risks of Jaggery for People with Diabetes

• Other Foods That Can Help Control Diabetes

• When to See a Doctor

• Take-Home Points

• FAQ on Jaggery for Diabetes

Introduction

Jaggery has been considered more nutritious than sugar for ages, Is this the truth? Gud or jaggery is made from sugarcane stem and is certainly less processed than sugar.

When it comes to diabetes, Is jaggery good for diabetes? Can a diabetic eat gur? In this, we’ll explore all of these questions.

What is Jaggery?

Jaggery, also called gur, is one the oldest natural sweeteners used in Indian households. You may have heard that jaggery is more nutritious than sugar, but is this true? Does jaggery increase sugar levels?

Jaggery is for sure less processed than sugar, it is made from sugarcane stem by juicing and heating up till it thickens. If we compare the nutritional value of jaggery and sugar, there is not much significant difference:

Jaggery is more nutritious than sugar but it is not a significant difference. It is rich in magnesium, manganese and protein but these differences are not significant. Is jaggery good for diabetic patients? Let's look at the glycemic index of jaggery.

There can be other benefits of jaggery like: 

1. More healthier than sugar: Jaggery is healthier than sugar but consumption should be in moderation.

2. Jaggery consumption has been linked with the prevention of:

   1.  bile disorders

   2. rheumatic disease

   3. Muscle weakness

3. Jaggery is rich in:

   1. Vitamins and Minerals

   2. Amino acids

   3. Antioxidants

Glycemic Index of jaggery

The glycemic index of jaggery is quite high, it is 84 while sugar has a glycemic index of only 65. The glycemic index is a measure of how fast a food item can cause a glucose spike in the blood as compared to pure glucose. High glycemic index foods are avoided by diabetics, as they can cause sudden glucose spikes.

The glycemic index of jaggery is high, therefore consumption of jaggery in diabetics should be in moderation to minimal. 

What are the Effects of Jaggery on Diabetic Patients?

Consumption of jaggery in diabetes is dependent on various factors. If you consume jaggery in moderation, it is a better sweetening option than sugar. Here are the benefits of jaggery on diabetic patients:

1. Antioxidant properties: Jaggery has antioxidant properties, but there are other foods apart from jaggery considering risk-benefit ratio which have antioxidant properties because jaggery glycemic index is high.

2. Digestion: Jaggery is an unprocessed form of sugar, it may aid in digestion, but consuming it in place of high-fibre foods for constipation is not a good idea, as jaggery is high in calories.

3. Weight loss: Jaggery may aid in weight loss, but it may not be the best food for weight loss, because of its high calorie and sugar content. If your

4. Boosts immunity: Jaggery has some trace elements like magnesium and manganese, although the quantity is small to some extent they can help your immune function better.

Is Jaggery Good for Diabetes?

Can a diabetic patient eat jaggery? The Answer to the question is not straightforward. Since it has a High glycemic index, eating in moderation is the key. 

Old sayings are “jaggery can be consumed in diabetes”, is good food for diabetes? No, jaggery is not good for diabetes as jaggery's glycemic index is high. 

You should not consume jaggery for Diabetes. The benefits which people talk about can be obtained from other food items without compromising on High sugar and calorie content, which are the main risk factors for diabetes.

How Much Jaggery Can A Diabetic Eat Per Day?

Consuming Jaggery for Diabetes is not recommended, because risks certainly outweigh the benefits. Consuming jaggery daily is not a good idea.

You can consume jaggery occasionally, but not daily if you have diabetes. Consuming jaggery daily can also increase the risk of weight gain.

Which jaggery is good for diabetes?

If you want to consume jaggery for diabetes, which jaggery is good for diabetes? Here are some of the points to keep in mind while choosing gur or jaggery:

1. Choose unprocessed Jaggery: Always choose unprocessed jaggery over processed jaggery as it has more vitamins and minerals. 

2. Choose palm jaggery over sugarcane jaggery: Palm jaggery has less Glycemic index compared to sugar cane jaggery, Choosing palm jaggery can be a good option but it is not less in calories.

3. Choose the organic form of jaggery: Choose the organic form of jaggery instead of a non-organic form of jaggery because the non-organic form contains added sugars and chemicals.

Risks of Jaggery for People with Diabetes

After answering the question, Is jaggery good for diabetes? What are the risks of consuming jaggery for diabetes?

• Sudden glucose spikes: The glycemic index of jaggery is quite high which can cause sudden glucose spikes, which may worsen the situation for diabetics.

• Weight gain: Jaggery is high calories and mostly empty carbs which means very less to minimal fibres. These carbs increase cravings for sugars which can cause weight Gain.

• High calories: Jaggery is high in calories, if you are aiming for weight loss your diet should have fewer calories and foods which make you feel fuller for a long time.

Other Foods That Can Help Control Diabetes

Although jaggery cannot help you with diabetes, there are certainly other foods which can help control diabetes. Here are foods that can help control diabetes:

1. Veggies: Vegetables especially non-starchy ones have low carb and high fibres, which can make you feel fuller for longer and there is a slow rate of rise in glucose. You can include non-starchy vegetables like cabbage, cucumber, beans, broccoli etc.

2. Leafy green vegetables: Leafy green vegetables like spinach and kale are perfect to include for diabetes as they have more Vitamin C content which can help manage diabetes. They have fibre content which can help maintain blood glucose.

3. Chia seeds: Chia seeds are high in fibre and low in calories, they can help maintain blood glucose levels. Apart from this, it can help suppress cravings which can further help in weight loss.

4. Eggs: Eggs are an excellent source of protein, eggs can help improve insulin sensitivity and they also prevent free oxidative stress. 

5. Berries: Berries are rich in fibres, vitamins and minerals. Berries are considered superfoods because of their antioxidant properties. Several studies have shown that berries can help maintain blood sugar levels.

6. Oats: While choosing oats, don't go for instant oats as they have added sodium, Choose rolled oats instead. Several studies have shown oats can reduce postprandial(after eating) glucose rise in blood.

When to See a Doctor

If you’re finding your blood glucose in a range of diabetes or prediabetes, it is essential to consult a physician before making any dietary modifications. Furthermore, if you are having the following signs and symptoms consider visiting your doctor: (some of the symptoms of diabetes)

1. Increased thirst

2. Increased urination

3. Frequent hunger episodes 

4. Losing weight

5. Tiredness and fatigue

6. Numbness or tingling sensations

Take-Home Points

• Jaggery, also called gur, is one the oldest natural sweeteners used in Indian households.

• Jaggery is less processed than sugar, but the nutritive value of jaggery is not significantly different from sugar.

• Is jaggery good for diabetes? No, jaggery is not good for diabetes as jaggery's glycemic index is high.

• Which jaggery is good for diabetes? You can choose unprocessed, organic form and palm jaggery instead of sugarcane jaggery.

• Risks of eating jaggery for diabetics are sudden glucose spike, high in calories and weight gain.

• Other foods that can help control diabetes are vegetables (non-starchy ones), eggs, leafy green vegetables, high-fibre foods(chia seeds), oats and berries.