The first thought that comes to mind when you think of healthy food is cutting sugar from the diet. But the availability of healthy sweeteners makes it possible for people to satisfy their pellet with their favourite desserts without affecting their health. A few of these healthy sugar substitutes are palm sugar, stevia, advantame, and yacon syrup.Palm sugar is derived from different types of palm trees and is named based on the palm tree from which it is extracted. India's common palm sugars are coconut palm sugar and date palm sugar.
The palm sugar is produced by boiling the collected sap of palm trees. Its manufacturing does not require the addition of chemicals. As it is consumed in a simple form, it is a rich source of minerals and vitamins. If you are wondering if palm sugar is a healthy sugar or "Is palm sugar good for diabetics," let's find the answer to this question in the article.
One tablespoon of palm sugar contains:
Palm sugar is also a rich source of minerals like zinc, iron, potassium, copper, phosphorus, and manganese. Palm sugar also contains Vitamin B, a small number of antioxidants, flavonoids, and amino acids, making it a healthier substitute for table sugar.
The Glycaemic index of palm sugar is low, i.e., 35. This low glycaemic index prevents a sudden increase in blood glucose levels after consuming palm sugar and makes it safe for people with diabetes.
Jaggery is the commonly consumed form of sugar. Date palm jaggery made from the dates palm trees is considered the healthiest form of jaggeries. It has a high nutritious value and low glycaemic index compared to sugarcane jaggery, making date palm jaggery for diabetes safer.
But when compared to palm sugar, palm jaggery glycaemic index score is high (41). So the amount of palm jaggery in the diet of people with diabetes must be minimal.
Also read about Low GI Foods.
Palm sugar is added as a sweetener in tea and coffee. It can also be used in baking as its caramel flavour enhances the taste. It is also sprinkled over pancakes to add an earthy and unique flavour to the dish. It is also an essential ingredient in savoury dishes like curries and chicken in Asia, as it helps balance the flavours.
You can consume palm sugar at any time during the day. But other forms of palm sugar like palm jaggery require you to regulate and monitor its consumption due to palm jaggery glycaemic index value, especially if combined with other carbohydrate-rich food items.
Palm sugar contains 71% sucrose, 3% glucose, and 3% fructose, which can increase blood glucose levels like table sugar. Hence, it is essential to include the right proportion of palm sugar in the diet. If the amount of palm sugar in the diet is not controlled, it can lead to various health-related issues, including:
Palm sugar is unrefined sugar extracted from palm trees. It is considered safe for patients with diabetes if consumed in limited amounts. Its glycaemic index is low as compared to cane sugar. Hence, it helps to keep blood sugar levels in control. Palm jaggery is a common form of palm sugar used in India. Palm jaggery glycaemic index is higher than palm sugar. Hence, its intake must be limited to prevent a sudden spike in blood sugar levels. Few people prefer to use palm fruit like dates as a sweetener. Hence, a question arises "is palm fruit good for diabetics?" The answer is yes; the high nutritional value of palm fruit also has additional health benefits for people with diabetes.
Among India's most commonly used forms of sugar, coconut palm sugar and date palm sugar have a low glycaemic index. This prevents a sudden increase in blood sugar levels and makes them best for people with diabetes.
Palm sugar has a low glycaemic index and more nutrients as compared to cane sugar. These nutrients have various health benefits making palm sugar a better and healthier option than cane sugar.
Calcium in palm sugar helps prevent osteoporosis, and potassium benefits musculoskeletal health. Various minerals, amino acids, and vitamins in palm sugar boost immunity and are essential for brain functioning. Palm sugar is beneficial for patients with diabetes as it does not cause a sudden increase in blood glucose levels.
Compared to palm sugar, palm jaggery glycaemic index is higher (41). This indicates that palm jaggery will increase blood sugar levels. But the glucose level increase will be less than table sugar. Hence, palm jaggery must be consumed in moderation.
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