The Sweet Secret

With the festive season around the corner, sweets shall abound. So before you indulge, know your sugars, says Dr Sakina Patrawala of Zeal Wellness Nutrition. Jaggery and refined sugar get the doctor’s treatment in this column

“Aaj kuch meetha ho jaaye…” Yes! We often hear this in our households be it any occasion, or a ceremony or some good news to share. “Mithai ke bina, sab hai adhoora!” Since ancient times, people have used sweets to celebrate and sugar and jaggery are two common sweeteners that help enhance the flavour of a variety of foods and beverages. Although they both come from natural sources, their manufacturing, nutritional content and potential health effects are different.

Sugar: The Refined Sweetener

One of the most popular sweeteners used worldwide is sugar, often known as sucrose. Usually, sugarcane and sugar beetroot plants are used to extract it. Crushing the plant material to extract the juice, which is subsequently clarified, evaporated, and crystallised, is the first step in the refining process. The end product is what we typically refer to as table sugar – white granules.

Nutritional Profile of Sugar

Sugar is devoid of essential nutrients. However, it is a good source of carbohydrate and provides instant energy. It is composed of 50% glucose and 50% fructose. The rapid absorption of these sugars into the bloodstream can lead to quick spikes in blood sugar levels, potentially contributing to energy crashes and overeating.

Jaggery: Nature’s Unrefined Sweetness

Jaggery, often referred to as gur in some regions, is a traditional sweetener prepared from date palm sap or sugarcane juice. Jaggery undergoes less processing than sugar, and as a result, more of its natural nutrients and minerals are retained.

Nutritional Profile of Jaggery

Jaggery is a more nutrient-dense alternative to sugar since it is high in iron, magnesium and potassium. Additionally, it has a number of phytochemicals and antioxidants that may be beneficial for your health.

Health Considerations

Due to its higher vitamin content, jaggery is frequently marketed as a healthier alternative to sugar. However, it’s important to keep in mind that it still largely includes sucrose. As a result, moderation is crucial, especially for people with diabetes or who are watching their sugar intake.

Conclusion

Both sweeteners have advantages and disadvantages. Jaggery supplies several necessary minerals along with its sweetness while sugar only offers sweetness without any other nutrients. To maintain a balanced diet and reduce the potential negative health effects linked to excessive sugar intake, both should be consumed in moderation. Making dietary selections based on information that is relevant to your unique needs and goals for your health is crucial.

Adapting Recipes

Consider the effect on the flavour and texture of your recipe when replacing jaggery with sugar. Here are some tips for modifying various recipes:

Baking: You can typically replace jaggery with sugar in baked goods like cakes and biscuits using a 1:1 ratio. Be aware that the final product’s flavour and colour may vary.

Drinks: When preparing drinks, alter the sugar content to suit your taste. You might want to start with a little less sugar and add more as necessary.

Sauces and Curries: Jaggery is often used in savoury dishes to balance flavours. When substituting, taste and adjust the sugar gradually to avoid overwhelming the dish.

Traditional Dishes: For recipes that rely on jaggery for their distinct taste, experiment with different sugar varieties (white, brown, raw) to find the closest match.

So, with festivals around the corner (I am sure you can’t wait for Ganesh Chaturthi, Diwali, etc.), our sugar intake is going to be high. While being mindful of what you buy, I would highly recommend you to prepare your desserts at home, with your own tinge of sweetness, making a choice between the varieties of sugar and jaggery.

Do give it a try, and explore the sweeter side of life!