When it comes to cutting down on refined sugar, jaggery and honey are two popular natural sweeteners that often come to mind. Both are praised for their health benefits, but if weight loss is your goal, which one should you choose? While jaggery and honey each have unique nutritional advantages, clinical dietician Akshata Chavan from Wockhardt Hospitals, Mumbai Central, shares her insights on their roles in weight management.
Nutritional Comparison
Jaggery:
Jaggery is an unrefined sugar derived from sugarcane or palm sap. It is rich in essential minerals like iron, magnesium, and potassium, as well as various antioxidants. A tablespoon of jaggery contains approximately 60 calories, primarily from sugars, and offers some minerals that can help improve digestion and boost energy levels.
Honey:
Honey, on the other hand, is a thick liquid produced by bees from flower nectar. It contains about 64 calories per tablespoon and offers trace amounts of vitamins, minerals, and antioxidants, including vitamin C, calcium, and iron. Honey is well-known for its antibacterial and anti-inflammatory properties, making it more than just a sweetener.
According to a 2017 study, honey consists mainly of sugar and water, with sugars making up 95%–99% of its dry matter. The majority of these sugars are simple, comprising approximately 38.2% fructose and 31.3% glucose. Additionally, honey demonstrates antimicrobial properties, proving effective against various bacteria and fungi.
Impact on Weight Loss
Both jaggery and honey have their pros and cons regarding weight loss.
Honey: It boasts a lower Glycemic Index (GI) compared to jaggery, meaning it causes a slower rise in blood sugar levels. Chavan explains that this can help regulate insulin levels, making honey a more favorable option for those managing their weight. The lower GI also aids in controlling hunger pangs and cravings, which can be beneficial for weight loss.
Jaggery: Although jaggery contains more nutrients than refined sugar, it is still high in sugar. Its potassium content helps balance electrolytes and supports metabolism, potentially assisting in weight loss efforts. However, jaggery has a higher GI than honey, causing quicker spikes in blood sugar levels, which can lead to increased cravings and overeating.
Which Is Healthier?
While both honey and jaggery are healthier alternatives to refined sugar, honey provides additional health benefits. Its antibacterial, antioxidant, and anti-inflammatory properties can help soothe sore throats, improve digestion, and provide a quick energy boost. Jaggery, rich in iron, can be particularly beneficial for individuals with iron deficiencies, helping combat anemia.
Which Is Better for Weight Loss?
For those focused on weight loss, honey is generally the preferred choice due to its lower GI and its ability to control cravings. It not only provides energy but is also metabolized more efficiently by the body. However, moderation is essential, as honey remains calorie-dense. It is advisable to limit intake to one to two teaspoons per day if you’re monitoring your weight.
Conclusion
Chavan concludes, “Both jaggery and honey can be part of a healthy diet, but for weight loss, honey has a slight edge due to its lower glycemic index, nutrient profile, and potential to control cravings. Nonetheless, it is crucial to remember that both are forms of sugar, and overconsumption can hinder weight loss efforts. The best approach is to use either sparingly or in combination with a balanced diet and regular exercise to effectively achieve your weight loss goals.”
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