Palm sugar is a healthy substitute to white sugar. Palm sugar has been referred to as Palm Jaggery in recent years. It has a higher vitamin and mineral content than any other sweetener.
Consumption of white sugar may result in health problems such as diabetes, heart disease, and obesity. Palm sugar, have a lower glucose content and a lower glycemic index than honey or white sugar. This is one of the healthier dessert options.
What is Palm Sugar?
Palm sugar is a sweetener derived from the sap of the palm tree. It is, in the end, a raw sugar because it has undergone minimal processing and contains no added chemicals. Palm sugar is created by boiling the sap until it forms a thick syrup, then reducing the delicious nectar to sugar crystals.
The boiling sap is marketed in bottles or containers as Palm syrup, and it is a frequent ingredient in sweets or drizzled over ready-to-eat desserts. It comes in a variety of forms, including rock-like chunks, cakes, paste, and granules.
When in liquid form, this palm sugar has a slight caramel flavor and looks like honey. It tastes like white sugar in granulated form. When compared to white sugar, this palm sugar has an approximate sweetness of 86 percent. As a result, it has a really pleasant flavor.
Furthermore, utilizing the molten Nolen Gur or Khajur Gur, it’s a common component in African and Southeast Asian desserts, sauces, puddings, ice creams, Panna cottas, and souffles.
Nutritional facts of Palm Sugar:
One tablespoon of palm sugar contains:
- Calories: 54
- Fiber: 0 grams
- Fat: 0 grams
- Sugar: 15 grams
- Protein: 0 grams
- Carbohydrates: 15 grams
Palm sugar is a good source of:
Types of Palm Sugar:
Palm sugar is the word used to refer to both coconut palm sugar and palmyra palm sugar. However, the term is used conversely, but both are not the same. One is derived from the coconut tree’s sap, while the other is derived from the Palmyra Palm tree’s sap.
Different kinds of palm sugars are available. The predominant palm sugar sources are the Palmyra, date, nipa, sugarcane, and coconut palms. They are available in three forms: rock chunks, granular or powder, and liquid form. The liquid jaggery can be used as a dietary supplement, and it’s used for preparing many desserts.
Coconut Palm Sugar: Coconut sugar is also known as coconut palm sugar, which is similar to palm sugar, but it’s made from a different palm tree type. The Coconut sugar/jaggery is made from neera- a coconut flower sap and the liquid fluid is collected into containers or molds to prepare jaggery.
A coconut sugar/jaggery is an excellent source of antioxidants and minerals like magnesium, iron, and folate. It’s considered a good and healthier option as compared to sugarcane jaggery.
Date Palm Sugar: It’s made from the fruit of palm trees, not from tree sap. It’s made by mixing raw dates with a substance called maltodextrin, a common food additive. Later the mixture is dried and ground into granules.
Different kinds of sugar are also made from the sap of date palm trees, which is less commonly available and more pricey. Naturally, dates are an excellent source of fructose, which is a natural sugar found in raw fruit. Hence, palm sugar is an ideal natural sweetener and a healthy substitute for white sugar. They provide fiber, nutrients, and antioxidants.
Cane Sugar: It’s made by extracting sugar from the crushed cane. The juice taken from sugarcane then undergoes several processes. It is purified by boiling and then the concentrated juice is cooled, followed by molding and then storage.
Raw cane sugar is a healthy alternative to regular sugar, and they don’t have any differences. Cane sugar and raw sugar are similar in terms of chemical composition and are made up of sucrose. Sucrose is a molecule formed by the units of simple sugars, such as fructose(3) and glucose.
Nipa Palm Sugar: It is a natural sweetener with a low GI, and it is made from the sap of Nipa palm(Nypa fruticans). The sap is collected from a mature fruit stalk which is the head of the fruit. Once the plant attains its full growth, the fruit stalk is cut, and there comes the sap. It is then collected for later use.
It’s native to the tropical regions and coastlines of the Pacific and Indian oceans. Nipa sugar is a healthy and natural sweetener rich in minerals and provides some health benefits. It can boost the immune system and regulate blood sugar levels.
Proven Health benefits of Palm Sugar:
Boosts Energy Level:
Palm sugar is a great energy booster for both adults and children. It takes very little time to break down and can be absorbed easily by the body.
It is rich in vitamins and minerals such as vitamin B1, B2, B3, B6, B12, Iron, Potassium, Zinc, calcium, and amino acids. It also consists of sucrose, fructose, and glucose. As it is rich in iron, it helps to treat anemia. The sugar content in Palm sugar is well balanced, and it’s an excellent substitute for table sugar.
You can have a spoon of palm sugar with a cup of tea, coffee, or milk in the morning and evening to keep your energy levels raised. It also provides energy over an extended period of time.
Best Sweetener for Diabetes:
Palm sugar has a lower GI and glucose than honey or table sugar. It helps to stabilize blood sugar levels more than any other sweeteners. Low GI indicates that it does not cause a sudden spike in the insulin level immediately. Studies have found that the Glycemic Index of Palm sugar is 35 compared to table sugar at 68 and honey at 55. However, diabetes patients can consume palm sugar at a deficient level or consume it in the same manner as regular sugar.
Helps in Cooling the Stomach:
Palm sugar helps in retaining the stomach temperature and keeps your stomach cool and controlled. Drinking palm candy or jaggery sharbat during the months of summer will keep your body cool. Rather than having some other beverages, you can have the traditional detox drink.
The drink is prepared by using saunf (fennel seeds), dry ginger powder, and palm sugar or candy. All these are soaked in water overnight in a copper vessel and consumed the next morning to keep them hydrated.
Our elders used to drink this detox drink during summers to quench thirst and beat the extreme heat. It also boosts your energy level instantly.
Palm sugar is loaded with potassium, nitrogen, phosphorus, iron, zinc, and selenium, which boosts resistance against infections and prevents free-radical damage. It also helps in increasing the total count of hemoglobin in the blood.
Treats Cold and Cough:
Palm sugar is a natural solution for treating dry cough, cold and sore throat, especially in children. You can add 1 tablespoon of palm sugar to ginger tea as it is a perfect remedy for colds. It also helps in clearing the respiratory tract and relieves several symptoms.
Relieves Menstrual Pain:
Palm sugar is an effective natural treatment for menstrual problems and also provides relief from cramps. As it is rich in many essential nutrients, eating palm candy or a piece of palm jaggery can help women combat PMS symptoms, including frustration and mood swings.
If you experience sudden mood swings before your periods then you should eat a few palm sugar or a piece of palm jaggery as it helps to release endorphins. These endorphins can relax your body.
One of the most well-known benefits of palm sugar is its aid in weight loss. Potassium is the primary nutrient responsible for the weight loss properties of palm sugar. It helps in reducing water retention and bloated feelings, which in turn helps in weight loss.
Reduces Joint Pain:
If you want to lose some weight, include this in your daily diet. People suffering from aches and joint pains can consume palm sugar/jaggery, which can provide more relief. For improved effectiveness, it should be eaten with a piece of ginger. It can also be consumed with a glass of milk daily to strengthen the bones, thus preventing arthritis.
Palm sugar can purify the blood. Regular intake of sugar in a limited quality will cleanse the blood and keep your body healthy. Clean blood refers to a healthy body and will ensure that it is free from any disease.
Palm sugar is a natural sugar alternative to white sugar, and it’s commonly known as medicinal sugar due to its various health benefits. However, it’s an unrefined sugar, and it’s known to be rich in vitamins and minerals. Palm sugar is used extensively in both sweet and savory recipes.
This natural sweetener is readily available in ebounti groceries. You need to make sure that the Palm sugar/ jaggery you purchase is 100% natural. Make this a part of your daily diet, and you will notice the benefits on your own.