When it comes to weight loss, dietary choices play a significant role in losing the stubborn extra fat. When diet is involved several restrictions, changes and modifications come into play. One of the most common changes that people are asked to do is change the source of sweetness; especially switch from refined sugar to natural forms of sugar. Among the natural sweeteners, jaggery and honey are two popular options often considered healthier alternatives to refined sugar.
But, which one of these: jaggery and honey, is best for the body when you are trying to lose weight? Both jaggery and honey have their own set of benefits and drawbacks, making it essential to understand how they impact weight loss.
Jaggery is nutritious
Jaggery is a form of raw sugar, extracted from sugarcane or palm sap. It is very widely used in many recipes in India and people have started using it as an ingredient in cakes and biscuits. Traces of mineral compounds like iron, magnesium, potassium, and calcium are found in jaggery, making it nutritionally healthier than white sugar.
Furthermore, jaggery contains some essential minerals like iron and magnesium to ensure better health and well-being. The key role of magnesium is fat metabolism. When losing weight, iron supplementation helps with energy intake required for an active lifestyle and iron is abundantly found in jaggery. Traditionally, jaggery was used to enhance digestion to relieve constipation and aid in nutrient absorption and metabolic efficiency. It said to cleanse the liver and eliminate toxins from the body and is useful since detoxification is said to improve the metabolism much more.
100 grams of jaggery contains 383 calories, 98.5 grams of carbohydrates, and 0.4 grams of protein. Jaggery is primarily composed of sucrose, and its glycemic index (GI) ranges between 84 and 94, depending on its quality. Foods with a high GI can cause rapid spikes in blood sugar levels, which may lead to overeating or cravings, making it harder to maintain a calorie deficit for weight loss.
While jaggery is often promoted as a healthier sugar substitute, its high-calorie content means it should still be consumed in moderation.
Honey has a low GI than jaggery
Honey is another natural sweetener that has been used for centuries due to its nutritional and medicinal properties. It is produced by bees from the nectar of flowers and contains a mix of sugars, water, enzymes, and small amounts of vitamins and minerals.
Honey’s carbohydrate content is primarily glucose and fructose. Its glycemic index ranges from 45 to 64, depending on the type of honey. Foods with a lower GI are less likely to cause rapid spikes in blood sugar levels, making them more suitable for weight loss. This slower release of glucose into the bloodstream helps maintain stable energy levels and reduces the likelihood of hunger pangs and cravings.
100 grams of honey contains 304 calories, 82 grams of carbohydrates, and 0.3 grams of protein.
Honey contains antioxidants, including flavonoids and phenolic acids, which help combat oxidative stress and inflammation in the body which can improve metabolic function and aid in weight management. It has antimicrobial properties that can support a healthy immune system. Consuming honey with warm water is a common practice to enhance metabolism. A higher metabolic rate allows the body to burn more calories, contributing to weight loss efforts.
However, honey contains a significant amount of fructose, which can be easily converted into fat if consumed in excess. Therefore, moderation is still crucial even though it has a lower glycemic index than jaggery.
It’s important to remember that both honey and jaggery are calorically dense and should be consumed in moderation. Neither is a magic bullet for weight loss, and excessive consumption of either can hinder your progress. Ideally, you should focus on reducing overall sugar intake and consuming these sweeteners sparingly.
Poll
Do you prefer natural sweeteners for daily consumption?
Key to a healthy weight loss
- Both jaggery and honey can be used in small quantities to sweeten foods like oatmeal, yogurt, or smoothies. Be mindful of how much you’re adding, as it can contribute to your daily
caloric intake . - Instead of using jaggery or honey in every meal, consider using natural sweeteners like fruits or opting for stevia, which has zero calories.
- Incorporating either honey or jaggery in a mindful eating practice, where you pay attention to hunger and fullness cues, can help prevent overeating and aid in weight management.
Diabetes- Are jaggery and honey ‘healthier’ alternatives to sugar?
