Jaggery is good for heart health: 5 ways this sweet treat can help you

Eating jaggery is good for heart health as it controls cholesterol and blood pressure. Here are 5 reasons why you should include it in your diet.

Refined sugar is associated with many health problems and a good way to eliminate refined sugar from your diet is by adding jaggery. It not only adds much-needed sweetness to your meals and helps control your weight, but eating jaggery is also good for your heart health. This natural sweetener is rich in essential vitamins, minerals and antioxidants that help control blood pressure and lower cholesterol. It also has anti-inflammatory properties and helps improve blood circulation. This unrefined sugar is so versatile that it can be added to almost anything. However, while it is healthy, it is also high in calories and should be consumed in moderation.

What is Jaggery?

Jaggery is a sugar-free sweet made from sugar cane or palm sap. Known for its rich caramel flavor and dark brown color, jaggery is popular in South Asian and African cuisine. It is considered a healthy alternative to sugar as it is unprocessed and retains more nutrients like iron, calcium, magnesium and potassium. A study published in the journal eFood showed that jaggery food product (100 grams) made from sugar contains carbohydrates such as sucrose: 72-78 grams, fructose and glucose: 1.5-7 grams.

Jaggery for heart health: Is it good?

Yes, the jaggery is good for the heart when consumed in moderation. It has high mineral content and natural elements that support the functioning of the heart. It is preferred over sugar as it contains important nutrients like potassium that helps control blood pressure. The antioxidants in jaggery can help protect the heart from oxidative stress. Good digestion is also important for overall health, including cardiovascular health. However, it is important to eat jaggery in moderation. A research paper published in the journal Agricultural and Biological Sciences says that jaggery is digested slower than sugar. This ensures a longer release of energy and does not harm the body. Therefore, it is healthier than white sugar. However, while this is a healthy choice, excessive use can lead to weight gain and other health problems.

Jaggery for heart health: how does it help?

Jaggery has many benefits for the heart:

1. Rich in antioxidants

Jaggery contains antioxidants that help prevent oxidative stress, which leads to heart disease. Antioxidants protect heart cells from damage caused by free radicals, which can reduce the risk of heart attack. Research published in the Journal Food Chemistry shows that this unrefined sugar has up to 97% more protection than brown sugar.

2. Contains essential nutrients for the human body

Jaggery is rich in minerals such as potassium and magnesium. Potassium helps regulate blood pressure and reduce stress on the heart by balancing sodium levels. Magnesium helps lower blood pressure, which is important for heart health. According to research published in the Journal of Agricultural and Biological Sciences, 100 grams (g) of natural sugar contains 40-100 milligrams (mg) of calcium, 70-90 mg of magnesium, 1056 mg of potassium, 20-90 mg of phosphorus, 19-30 mg of sodium and 10-13 mg of iron.

3. Improves blood flow

Jaggery is known to improve blood circulation, thus reducing blood clots and helping with heart disease. Exercise also improves cardiovascular health by improving oxygen supply to heart tissue. According to research published in the journal eFood, consuming unprocessed sugar also increases potassium levels. This can lower blood pressure.

4. Reduces inflammation

Antioxidants and other compounds in jaggery have anti-inflammatory properties that reduce chronic inflammation in the arteries, a key factor in the development of cardiovascular disease. This study, published in the International Journal of Preventive Medicine, suggests that unrefined sugar products protect against inflammation by modulating certain inflammatory processes.

5. Help reduce bad cholesterol

Often referred to as “bad cholesterol,” LDL cholesterol plays an important role in the heart. This can lead to the development of atherosclerosis, a condition in which plaque builds up in the arteries. This narrows the blood vessels and reduces blood flow. If the plaque ruptures, it can cause blood clots and lead to a heart attack.

Jaggery is good for heart health: how much should you eat?

Moderation is important when buying jaggery. Generally speaking, about 10-20 grams (about 1-2 teaspoons) of jaggery a day is very beneficial. Eating too much jaggery can increase blood sugar levels, which can lead to chronic heart disease. Ask your doctor to adjust the dosage according to your health, especially if you have diabetes or other metabolic problems.

How to eat jaggery that is good for the heart?

These versatile ingredients can be incorporated into your daily diet in various ways.

• As a sugar substitute – Use small amounts of jaggery instead of sugar in tea, coffee and desserts.
• Add to cereal or porridge – Add a small amount of jaggery to oatmeal, granola or porridge to add sweetness and nutrition.
• Mixed with nuts and seeds – Mix jaggery with heart-healthy foods like almonds and walnuts as a snack.
• Include in baked goods – Jaggery can be used in baking instead of sugar in foods like cakes, cookies or energy bars.
• Eat traditional foods – Many dishes and foods contain jaggery which provides the benefits of nutritional value.

Side effects of eating jaggery for heart health

Although jaggery has many benefits, it is important to be careful when consuming it. These natural sweeteners are high in calories and can cause weight gain when eaten in excess, which can affect heart disease. Due to its high glucose content, it can raise blood sugar levels, posing a risk for people with diabetes or insulin resistance. Like all sugars, this sugar can cause tooth decay if oral hygiene is poor. Some commercial brands may contain impurities if not processed, so it is best to buy the organic variety.