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Sugar is one of the biggest culprits behind unexplained weight gain. It’s also one of the hardest drugs to quit.
Most people who try to go on a diet to lose weight are advised to cut down on sugar and switch to healthier alternatives, or sources of natural sugar, honey and jaggery included.
While these two remain the most common choices, it’s a misconception to think that they are indeed, the best replacements for sugar. Just because you are swapping sugar for jaggery in your cup of chai, or adding honey in your desserts doesn’t make it the safest bet. In fact, unmoderated intake of these two ‘healthy’ ingredients could be detrimental to your weight loss journey, so it’s important to pick wisely.
While honey and jaggery are considered to be traditionally used sugar replacements, it doesn’t necessarily equate on the health quotient. For example, most of us forget to note in the calories present in both of these additives and end up making mistakes. Watching, or cutting down on calories is extremely important if you are on a weight loss journey.
We explain to you the pros and cons of both these additives for weight loss.
Jaggery is used in a lot of traditional Indian desserts and of late, health-conscious people have started to opt for jaggery powders instead of white sugar. Jaggery is a rich source of potassium, magnesium, vitamins B1, B6 and C. Plus, it is loaded with good fibre amount, which removes toxins and helps clean your digestive system easy. Ayurvedic beliefs suggest that people begin their day with a cup of warm water and jaggery. Some also have it post meals to aid digestion. Jaggery also contains several phenolic compounds in it which fight oxidative stress and work to boost immunity.
Since the taste is a bit more subdued than that of sugar, most people end up consuming more than what is required. For example, if a person would usually stir in a spoonful of sugar in a cup of tea or coffee, someone not used to the taste of jaggery would end up adding more than required.
Again, it’s not a free food. Jaggery contains more or less the same number of calories as sugar does. Hence, by adding in more, you are also increasing your calorie intake. Jaggery also contains sucrose, which raises blood sugar levels and may be harmful to diabetic patients.
If you don’t go in for unadulterated, well-aged jaggery, you could be eating food with preservatives in it, which again, is not really helpful.
Sugar and honey are both sweeteners – the only thing that makes honey better is its natural composition. While sugar is made up of glucose and fructose (50-50 ratio), honey is also made up of sugar but contains only 30% glucose and a little less than 40% fructose. It also contains several other types of sugar molecules, which take longer to digest by the body and do not always get stored up as fat. This means this is comparatively healthier. Since it is known as an immunity booster and illness fighter, it also works to supply essential trace minerals, amino acids, nutrients and antioxidants for your body.
Honey, when had with warm water can detoxify the body and give your metabolism a kick, accelerating weight loss.
If you do not follow the rule of moderation, you end up doing major damage. You will be surprised to know that one tablespoon of honey contains 60-64 calories, which comes out to be the same as that of sugar. The only real way honey gains an advantage over sugar or jaggery is because of the other added benefits.
Swapping sugar with jaggery or honey is a good practice- as long as you don’t overdo it and remember the nutritional profiles of both the ingredients. If you really want to cut down on sugar, try by lowering your intake, gradually. Opting for natural sugars, such as the ones found in fruits can also take care of your cravings. Stevia, loaded spices like cinnamon, date or palm sugar can also be made use of, in a weight loss diet in place of sugar.
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