Why You Should Consider Adding Jaggery (Sukari Nguru) to Your Diet

If you’re looking for a healthy alternative to refined sugar, look no further than jaggery, also known as sukari nguru. This traditional sweetener, popular across Southeast Asia and Africa, is a powerhouse of nutrients and offers numerous health benefits, especially for women. Here’s why you should consider adding jaggery to your diet.
Why Women Should Consider Adding Jaggery (Sukari Nguru) to Their Diet

Healthier Than Refined Sugar

Jaggery is packed with nutrients, making it a much better alternative to processed sugar. Besides serving as a sweetener, it brings additional health benefits such as improved digestion and detoxification.

How is Jaggery Made?

The production of jaggery follows a traditional three-step process:

1. Extraction: Sugarcane or palm juice is extracted through pressing.
2. Clarification: The juice is allowed to settle, separating impurities, then strained to yield a clear liquid.
3. Concentration: The clarified liquid is boiled in large pans while being stirred continuously. Impurities are skimmed off, leaving behind a thick paste that cools and solidifies into jaggery.

Versatile Uses of Jaggery

Jaggery can be used just like sugar. You can grate it or break it into chunks for cooking or baking. In India, it’s common in traditional desserts, such as jaggery cake and chakkara pongal, which are made with rice and milk. Jaggery is also a key ingredient in palm wine and other fermented drinks. In Western countries, it’s gaining popularity as a natural sweetener in baked goods, teas, and coffees.

Key Health Benefits of Jaggery

1. Nutrient-Rich and Natural: Jaggery is less processed, retaining essential minerals like iron, calcium, magnesium, and potassium. This makes it a more nutritious option compared to refined sugars.
2. Prevents Anemia: Rich in iron, jaggery boosts hemoglobin production, lowering the risk of anemia—a condition common in women, especially during menstruation.
3. Loaded with Antioxidants: Jaggery contains antioxidants that protect cells, strengthen immunity, and reduce the risk of diseases like cancer, dementia, and macular degeneration.
4. Improves Digestion: Jaggery acts as a digestive stimulant. It’s often consumed after meals in India to aid digestion and prevent constipation.
5. Boosts Energy and Muscle Endurance: The iron content in jaggery enhances oxygen transport in the blood, which helps reduce fatigue and improve muscle strength.
6. Beneficial for Women: Jaggery is particularly useful for women’s health. Its iron content helps manage anemia and menstrual cramps. Additionally, it can alleviate PMS symptoms, including mood swings.

Potential Sexual Health Benefits

Some sources, particularly in Ayurveda, suggest that combining jaggery with amla (Indian gooseberry) can improve sperm quality and boost sexual stamina.
ALSO READ ABOUT Men’s health

Top 15 Benefits of Jaggery

1. Boosts Immunity: High in vitamins and minerals, jaggery strengthens the immune system.
2. Detoxifies the Body: It helps cleanse the respiratory tract, stomach, and intestines while purifying the blood.
3. Treats Cough and Cold: Jaggery soothes the throat and relieves headaches and migraines.
4. Provides Warmth: Date palm jaggery, in particular, is consumed during winter for its warming effects.
5. Regulates Blood Pressure: Its sodium and potassium content help maintain stable blood pressure levels.
6. Reduces Respiratory Problems: It can lower the risk of bronchitis and has anti-allergic properties.
7. Prevents Anemia: By boosting hemoglobin levels, jaggery reduces the risk of blood disorders.
8. Lowers Risk of Diseases: Jaggery’s antioxidants support nervous system function, reduce signs of aging, and may lower cancer risks.
9. Improves Sperm Quality: Per Ayurveda, jaggery combined with amla powder enhances sperm production.
10. Aids Digestion: Jaggery stimulates digestive enzymes, aiding in smoother digestion.
11. Treats Hiccups: A mix of jaggery and ginger powder in warm water can help stop hiccups.
12. Relieves Joint Pain: Regular intake of jaggery mixed with milk can prevent arthritis and strengthen bones.
13. Eases Urinary Problems: It acts as a natural diuretic, helping with urination issues.
14. Regulates Bowel Movements: It can prevent constipation, bloating, and indigestion.
15. Eases Menstrual Pain: Consuming jaggery can relieve cramps and manage PMS symptoms.

Can Jaggery Aid in Weight Loss?

Surprisingly, jaggery can assist with weight management. Its potassium content boosts metabolism, reduces water retention, and helps balance electrolytes, all of which contribute to weight loss.

Jaggery’s Benefits for Hair and Skin

Jaggery is rich in iron, which promotes hair health, boosts growth, and makes hair strong and shiny. When used in skincare, it nourishes, reduces wrinkles, and treats acne, leaving the skin glowing and youthful.

Potential Risks

While jaggery is more nutritious than refined sugar, it’s still a form of sugar. Overconsumption can lead to elevated blood sugar levels, weight gain, and digestive discomfort.

FAQs About Jaggery

• Does Jaggery Increase Weight? Despite aiding in weight loss, excessive intake can contribute to weight gain due to its sugar content.
• How Much Jaggery Should You Consume Daily? Limit consumption to 10-15 grams per day.
• Is Jaggery Good for Diabetics? No, jaggery has a high glycemic index, making it unsuitable for people with diabetes.
• Is Jaggery Better Than Honey? Honey is often considered healthier due to its lower glycemic index.
• Does Jaggery Expire? Jaggery has no official expiration date, though it’s best consumed within a year for optimal taste and quality.