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- Dates Vs Jaggery Weight Control; Khajur Gud Nutrition Value; Natural Sweetener Benefits
11 hours agoAuthor: Aditi Ojha
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World According to the Health Organization (WHO), obesity has become an ‘epidemic’. Epidemic means a disease which is spreading rapidly in the world. Every year around 28 lakh people die in the world due to obesity related diseases.
Sugar consumption is a major cause of obesity. Therefore, people are using natural alternatives like dates and jaggery for weight control. Along with reducing weight, they prevent problems like anemia, jaundice, asthma and allergies.
so today needed news In this we will talk about jaggery and dates. You will also learn that-
- Which is better to eat among these two?
- Which nutrients do they contain?
- Are they really helpful in weight control?
Expert- Dr. Amrita Mishra, Senior Dietitian, Delhi
Question- Do dates help in weight management compared to jaggery?
answer- Yes, absolutely. Dates are better for these reasons –
- Dates are a complete food. It contains fiber, potassium and antioxidants along with natural sugar.
- Fiber slows down the process of ‘Gastric Emptying’. This means that the process of food reaching the small intestine slows down.
- Its simple meaning is that food is not absorbed quickly. Sugar does not increase rapidly.
- Due to fiber one feels full. So the desire to eat again and again is reduced.
Question- What is the glycemic index and glycemic load of dates?
answer- The glycemic index of dates ranges between 44 to 53. This is low-medium category. Its glycemic load (GL) ranges between 42 to 55. The glycemic index tells how quickly a food increases blood sugar. Glycemic load tells how much eating a food will increase blood sugar.
Question- Does jaggery also help in controlling blood sugar and weight management?
answer- No, both jaggery and sugar contain equal amount of calories and carbohydrates. The glycemic index and load of both are almost the same. Therefore both increase the blood sugar level. These contain more calories, which get converted into fat if not spent. Therefore, jaggery does not help in weight management, rather it can increase weight.
Question- What nutrients are there in dates?
answer- Dates are rich in nutrients. It contains natural sugar, carbohydrates, fiber, vitamins and antioxidants (flavonoids, carotenoids, phenolic compounds). See its nutritional value in the graphic-
Question- What nutrients are there in jaggery?
answer- Jaggery is primarily made up of sucrose (a form of natural sugar). Along with carbohydrates, it also contains iron and calcium. See the nutritional value of 100 grams of jaggery in the graphic-
Question- If you want to keep weight under control, then which is better between dates and jaggery?
answer- If your goal is to lose weight then dates are generally considered a better option. The fiber present in it-
- Increases satisfaction.
- Keeps the stomach full for a long time.
- Has less effect on blood sugar.
- This makes it easier to maintain a controlled eating pattern.
- Whereas, eating jaggery can increase weight, because-
- This is high calorie food.
- Due to this, blood sugar also increases rapidly.
- This can lead to calorie overload.
Question: How many dates should a healthy adult person eat in a day?
answer- According to senior dietitian Dr. Amrita Mishra, you can eat 2–3 dates daily. This keeps blood sugar and weight under control. Along with this, essential nutrients are also available.
Question- Is it safe to give dates to children?
answer- Yes, it is safe to give dates to children, but it is important to keep in mind the age and quantity. Whole dates should not be given to infants younger than 1 year. They are at risk of choking (food getting stuck in the throat). Give it to small children in the form of paste or puree. Older children can be given 1-2 dates.
Question- Are dates safe for diabetic patients?
answer- According to Dr. Amrita Mishra, if blood sugar is less than 200 then diabetic people can eat one date daily. Along with carbs, it also contains plenty of fiber.
Question- What should be the overall lifestyle to lose weight?
answer- For sustainable weight loss, don’t just diet, change your daily routine. Also do regular physical activity.
For this-
- Eat low calorie foods.
- Include fiber-rich foods like fruits, vegetables and whole grains.
- Stay hydrated.
- Do at least 150 minutes of physical activity (such as brisk walking, cycling or working out) a week.
Overall, it is important to improve overall lifestyle instead of relying only on dates for weight control. Both dates and jaggery are sources of natural sweetness, but they contain calories and sugar content which cannot be ignored. There is no shortcut to a healthy lifestyle. Small balanced decisions make a big difference in the long run.
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