Diabetes and wellness clinic:
SUGAR OR JAGGERY OR HONEY ?
What is better in Diabetes?
Very often I hear my patients say I use jaggery in my tea but strictly no sugars or I have green tea with honey.
Many of DIABETES patients think it is Not ok to consume white SUGAR whereas it is absolutely alright to consume JAGGERY or HONEY, BUT IS IT TRUE ???
With festive season around the corner If you are equally confused please read this ……
First and the foremost factor to keep in mind is that the source of both sugar and jaggery is same SUGARCANE. While all the NUTRIENTS of sugar are LOST during the crystallization process, essential nutrients of JAGGERY like copper, magnesium, phosphorus, calcium, iron, zinc and potassium are all RETAINED.
So, JAGGERY is definitely a BETTER alternative to SUGAR, but DIABETICS MUST REFRAIN from having as SUGAR CONTENT OF BOTH JAGGERY AND WHITE SUGAR IS SAME.
Jaggery is more nutritious than sugar and in that aspect, it does not affect the body as much as sugar but GLYCEMIC INDEX of JAGGERY is HIGH.
Normally SUGAR absorption takes place at a FASTER PACE and raises blood sugar levels QUICKLY. SUCROSE in JAGGERY is complex sugar, which takes LONGER than usual to break down when consumed. Normally Sugar levels in blood do not spike up quickly like sugar but tend to INCREASE within a FEW HOURS of consuming jaggery.
Refined sugar and jaggery BOTH CONTAIN EQUAL CALORIES But “SUGAR contains EMPTY CALORIES”. But “JAGGERY is REPLETE with NUTRIENTS” and this is because of its molasses content. Molasses is a nutrient-rich by-product of the sugar making process. It is removed from refined sugar but is retained in jaggery.
What about Honey?
A tablespoon of raw honey has about 60 calories and 17 grams of carbohydrates.
Honey also contains many vitamins and minerals, including iron, vitamin C, folate, magnesium, potassium, and calcium. It’s also an antioxidant, which are substances that prevent and slow cell damage.
Because honey is a natural sugar and a carbohydrate, it’s only natural for it to affect your blood sugar in some way.
When compared to table sugar or jaggery however, it appears that honey has a smaller effect on blood sugars but in a patient of uncontrolled Diabetes even honey is best avoided.
“So read carefully and choose wisely”
Dr Shubhashree Patil
Consultant Diabetologist and Physician.