ISLAMABAD (Kashmir English): As winter starts across Pakistan, jaggery makes a familiar return to kitchens.
Jaggery is less processed than refined white sugar that makes it more acceptable for Pakistani consumers.
It is used in tea to traditional sweets. Experts are of the view that jaggery may offer certain advantages over white sugar, but moderation remains the key.
Jaggery is a traditional natural sweetener made directly from sugarcane juice and has been in use in Pakistan for centuries. It is commonly added to sweets, halwas, kheer, and even tea, particularly during the colder months.
Its use increases especially in winter due to the belief that it helps the body cope better with seasonal illnesses such as colds, flu, and cough and for being less harmful as compared to refined sugar.
Jaggery or sugar!
Jaggery is less processed than refined white sugar and contains some essential nutrients. According to experts, it includes vitamins B1, B2, B6, vitamin C, iron, magnesium, potassium, and calcium.
Despite these nutrients, nutritionists note that both jaggery and sugar are largely composed of sucrose. Their calorie content is also quite similar.
Calories and blood sugar impact
Plain jaggery contains around 380 to 390 calories per 100 grams, slightly higher than white sugar. Experts say jaggery raises blood sugar levels slowly compared to sugar, but it still affects glucose levels.
For this reason, moderate consumption is strongly advised, particularly for people with diabetes.
Why Is jaggery popular in winter?
Experts opine that jaggery helps generate heat naturally in the body, making it the most favourable option among sweeteners during winter. It is also believed to support immunity and help improve hemoglobin levels in the blood.
Jaggery is also considered beneficial for digestion and may provide relief from sore throats or coughs when consumed in limited quantity.
Key benefits of jaggery
According to nutrition experts, jaggery can provide essential minerals and vitamins, improve digestion, help cleanse the liver and remove toxins, and support immunity.
Disadvantages of excessive use
Despite its benefits, experts warn against overconsumption as jaggery is high in calories and can contribute to weight gain if eaten in large amounts.
Although its glycemic index is lower than sugar, it can still raise blood sugar levels. Some people may also experience allergies or gastrointestinal discomfort after consuming jaggery.
