Ditch the sugar! Here’s why you must add jaggery to your diet this season

Jaggery, also known as ‘gur’ has been used in Indian cooking since ancient times. Made by boiling raw sugarcane juice, jaggery, unlike the popularly consumed refined sugar, is nutritionally packed and offers several health benefits.

Dr Vedika Premani, clinical dietician, Sir H.N. Reliance Foundation Hospital, Mumbai, supports the consumption of jaggery during summers, but in moderation. “Firstly, jaggery contains some amount of electrolytes such as potassium, magnesium, and sodium, essential for maintaining the body’s fluid balance and preventing dehydration,” she says.

She suggests that refined sugar should be replaced with jaggery as trace amounts of minerals such as iron and calcium are present in it. These minerals are required by the body to maintain bone health and facilitate energy metabolism.

For the summer, Dr Premani says, it aids in cooling the body according to Ayurveda, “making it particularly beneficial for alleviating heat-related ailments such as heatstroke and prickly heat”. She adds that jaggery consumption affects perspiration, which helps to regulate body temperature in turn helping it cool itself in warm weather conditions.

When it comes to including this superfood in your diet, you don’t need to worry about sacrificing your taste buds in an effort to achieve good health (Source: Freepik)

When it comes to including this superfood in your diet, you don’t need to worry about sacrificing your sweet tooth in an effort to achieve good health. There are plenty of jaggery delights that you can easily make at home this summer.

In conversation with indianexpress.com, experts suggest the following recipes to cool down your body from within:

Panakam: This popular traditional South Indian drink is made by mixing jaggery, water, ginger, lemon juice, and cardamom. Alok Singh, founder and agriculturist at Diga Organics and Agro Farm, Uttar Pradesh says, “It’s known for its cooling properties and is often consumed during festivals or as a summer cooler.”

Dr Premani adds, “To prepare it, dissolve jaggery in water and add a dash of ginger, cardamom, and a hint of lemon juice. This concoction not only cools the body but also aids digestion.”

Nolen Gur Ice Cream: This recipe, suggested by Dr Premani, is for sure going to be a hit among youngsters. Originating from West Bengal, the nolen gur ice cream is made by blending nolen gur (date palm jaggery) with milk, cream, and a pinch of salt to create a creamy base, Dr Premani explains. Freeze it until firm, and enjoy the rich, caramel-like flavour that instantly soothes the body in the heat.

Til ke Laddoo: Most of us have fond memories associated with til ke laddoo. A common sweet consumed during poojas and festivals, this is made with sesame seeds (til) mixed with jaggery, formed into balls by the loving hands of our mothers and grandmothers.

Singh says that they are both nutritious and cooling. “Sesame is high in antioxidants, and when combined with jaggery, it makes for a healthy snack”, according to Singh.

Gud ka Sharbat:Summers are incomplete without a cool, refreshing drink. Replace your sodas with gud ka sharbat. This beverage is made by adding lemon and cumin to water and mixing jaggery and black salt for a tangy flavour.

Singh advocates it as “an excellent hydrator and a healthier alternative to sugary sodas”. Dr Premani shares, “Its sweet and sour taste combats dehydration effectively.”

Jaggery Kulfi: Kulfi is the epitome of dairy deliciousness. Dr Premani recommends boiling milk with some grated jaggery, reduce it until thickened, and pour into kulfi moulds. “Freeze until set, and savour the creamy indulgence, perfect for cooling down during hot summer days.” she says.