In today’s world, there is an alternate present for everything including food. What if you are craving for sweets but want to lose weight or you are diabetic? The answer is palm sugar, a much healthier substitute for table sugar. Palm sugar is practically sugar derived from palm trees. It has an earthy aroma and deep sweetness as any regular sugar, with a darker colour.
It is produced by boiling collected sap until the substance thickens. The boiled sap is known as palm syrup. Palm sugar tends to crystallize and thicken over time hence it is stored in tin bottles. It is used in Sweet as well as in savoury dishes throughout Asia, the middle east and North Africa.
Nutritional values:-
It contains 396 calories per 100 grams. 100 grams of palm sugar contains 34% of sugar, 2% Iron and 0.9% calcium. Palm sugar is full of carbs and is free from sodium and fat. It also contains minerals like potassium, phosphorus, zinc, manganese, copper and a small number of phytonutrients such as polyphenols, flavonoids, anthocyanin and antioxidants. It is a rich source of vitamin B.
Health Benefits:-
Palm sugar is rich in vitamins and minerals. It is a robust substitute for brown and white sugar. It has a low glycemic index, a measurement of how carbohydrates impact blood glucose levels. A high GI implies that food is rapidly absorbed by the body, therefore, resulting in increased blood sugar level and causing the pancreas to release large amounts of insulin. Low GI indicates that the food is slowly absorbed hence preventing an increase in insulin level.
How to include in diet:-
Though palm sugar is a healthy substitute for sugar it does not signifies that one can include it in every food and beverage in high quantity. It can be taken with any food sparingly. It prevents diabetes but can not cure it. It can be used as a sweetener in tea, coffee, pudding, milk, sweets, etc. It is used as a staple sweetener in many south Asian countries like India, Malaysia, and Indonesia.
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