The first and most important part of the weight loss journey is to give up refined sugar. Refined sugar increases our calorie intake resulting in weight gain while offering little or no nutritional benefits. When considering natural sweeteners, two readily available options are jaggery and honey. Both are healthy alternatives to refined sugar for their health benefits, but which one is better for weight loss? Let us explore.
Choosing between honey and jaggery can be tricky, as both have their own health benefits. While jaggery is packed with minerals like iron, zinc, potassium, and magnesium, honey is known for its anti-inflammatory and antibacterial properties. Let’s dive into this sweet debate.
Jaggery: The Unrefined Sweetener
- Nutrient-rich: Made from unrefined cane sugar, jaggery is a traditional Indian sweetener. It is rich in iron, zinc, magnesium, and potassium.
- Lower Glycaemic Index: Compared to refined sugar, jaggery has a lower glycaemic index, meaning it doesn’t spike blood sugar levels, insulin resistance, or weight gain.
- Boost digestion and metabolism: Due to the minerals and antioxidant content, jaggery stimulates digestive enzymes and enhances nutrient absorption. It also helps to stimulate bowel movement, as per a study published in Applied Food Research.
- Natural detoxifier: Jaggery’s fibre and potency help reduce cravings while also supporting portion control. It also aids in removing toxins from the body, promoting a healthy metabolism. Jaggery also keeps you fuller for longer, which helps to reduce weight, according to a study published in Dietary Sugar, Salt and Fat in Human Health.
Honey: Nature’s Golden Nectar
- Antioxidants and Antibacterial Properties: Known for its antioxidant and antibacterial properties, honey is a natural sweetener produced by bees that offers several health benefits.
- Promotes Satiety: While honey is calorie-dense, a study published by the National Institute of Health suggests that it may help regulate appetite and promote satiety. The sweetness and potency help reduce cravings, and antioxidants and minerals support efficient metabolism.
- Good for digestion: Honey’s prebiotics promote gut health, which enhances nutrient absorption. Its antioxidants combat inflammation, which is linked to obesity. Moreover, honey can also be used to treat digestive ailments.
- Promotes fat burning: Due to the hydroxymethylfuran (HMF) content, honey aids fat burning. In addition, the tryptophan and other compounds in honey may reduce cortisol levels, linked to belly fat.
Which Is Better for Weight Loss?
When comparing jaggery and honey for weight loss, honey can be the preferred choice due to its lower GI, calorie content, digestive, and additional health benefits. It helps curb hunger pangs, provides energy, and is digested more efficiently by the body. However, it is worth noting that both jaggery and honey can be beneficial for weight loss when consumed in moderation. Moreover, excessive intake of sweeteners, be it sugar, honey, or jaggery, can lead to weight gain.
Remember, while natural sweeteners can be healthier alternatives to refined sugar, they should not be considered a magic bullet for weight loss. Healthy weight loss is a journey that includes maintaining a healthy lifestyle, including regular exercise and a nutritious diet.
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