粗糖:印度利益的传统甜味剂(+简单的糖浆配方)

by莎拉教皇首先 会员链接 饮料配方金莎沙巴体育,,Dessert 金莎沙巴体育Recipes,,金沙皇冠体育健康生活,,甜蜜的早餐食谱金莎沙巴体育 评论:4

jaggery
粗糖是一种传统的甜味剂与西一年在亚洲使用的历史,非洲和南美洲。一些甜味剂除了原始蜂蜜有更广泛的影响。

While most in Western countries are still unfamiliar with this ancestral food,更是一个优秀的和有营养的替代处理甜味剂,只要你知道你应该寻找什么!!

Types of Jaggery

有两种主要类型的粗糖。首先,粗糖也称为棕榈粗糖有日期。The two different names for the same thing exist because of the sweetener's source – the date palm tree.

日期或棕榈粗糖

Palm jaggery is made by collecting the sap of the date palm tree.Artisans then boil it in a process similar to the Native American approach to making maple syrup and maple sugar.

This type is more prized and hence difficult to find outside of the regions where date palms are traditionally tapped.

甘蔗棕榈糖(Gur和Panela)

第二,there is sugarcane jaggery.

更常见的粗糖是由蒸发没有分离的糖蜜原料蔗汁晶体。Once the sugarcane juice is sufficiently boiled down,it is poured into molds and cut into blocks.

在南美,jaggery is known by the namepanela.Native peoples of India refer to it asgur.在印度其他地区的名字是常见的如:(1)

  • Bellam在泰卢固语
  • Vellamin Tamil
  • Charkarain Malayalam
  • 贝拉印度语
  • 居尔在马拉地语

Sap Quality

sap的质量就是一切为gur来自甘蔗。各种各样的味道都可能因为这个原因,with some having a salty/sweet flavor and others,更丰富的品尝。

无论你个人如何描述它,这个传统的甜味剂是美味的舌头!As one writer put it,粗糖就像一个介于”辣的糖蜜和黄油焦糖."”(2)

你可以看到为什么它是如此流行!!

Jaggery vs Unrefined Cane Sugar

To some degree,甘蔗棕榈糖非常类似于其他形式的蔗糖。第一步生产这两个产品是相同的。甘蔗收获,然后煮提取液。请注意,处理甜菜糖is different even though it is the same in look and taste to refined white cane sugar.

That's where the similarity ends.

精致的形式的甘蔗(白色和turbinado糖),那么经历重要的进一步处理,粗糖没有。

Instead,甘蔗sap不断煮,直到它变成稠膏。手工生产者然后把酱倒进模具或变硬块。

之间的差异甚至存在未经提炼的蔗糖(sucanat)和粗糖,如:

  • 粗糖味丰富而sucanat。
  • A little goes a long way!粗糖的味道是非常有效的和令人满意的,这就是为什么传统文化需要少量满足渴望饭后甜。
  • 质地柔软,美味的勺子。它是如此柔软,in fact,一个常见的方式来处理它在厨房里是通过光栅少量奶酪刨丝器!相比之下,sucanat很难和水晶。
  • 粗糖混合更容易,因此更适合食谱,没有加热是最优的。金莎沙巴体育自制的生姜啤酒fermented root beerare examples of such 金莎沙巴体育recipes.

电流的血糖指数

唯一测试粗糖的血糖生成指数(GI)来自1980年代末。在那个时候,80年代它得分高。这样一个重要的血糖上升的风险可能就是为什么在印度传统文化只吃少量的饭含有脂肪。这将大大减轻对血糖的影响。

不要气馁,然而。粗糖真的需要重新测试!Current GI testing of white sugar is 80,which is lower than the decades old tests on jaggery.Hence,是安全的得出结论,真正的胃肠道可能类似于sucanat(43)。特别是,棕榈粗糖和甘蔗棕榈糖相比需要营养和个人对血糖的影响。

这是其他常见甜味剂的GI比较:

Stevia0
和尚水果0
亚贡雪莲果糖浆1
赤藓糖醇1
木糖醇7
龙舌兰15 - 30
Brown Rice Syrup (traditionally made)25
Coconut Sugar and Coconut Syrup30
原始蜂蜜35-58
麦芽40
Sucanat 43
枫糖浆54
赤糖糊54
Turbinado Sugar 65
白糖80
粗糖80 + ?吗?吗?吗?
Cassava Syrup90 +
葡萄糖100
麦芽糖105

营养概要

Jaggery is rich in a number of nutrients,such as magnesium (30%),随着磷,铁和钾。此外,it tests higher than most sugars in antioxidant levels likely due to the tremendous concentration of molasses.(3)

粗糖的镁含量可能是为什么传统,即使在今天,许多人在印度和医生使用和推荐各种疾病。这些用途包括减轻肌肉和腿部抽筋,,失眠,甚至是不规则的心跳。

Jaggery Benefits in Health and Medicine

鉴于传统和广泛使用甜味剂是人民团体和历史,we first need to realize that sweet things are not inherently bad!!

If you doubt this,consider that we have taste buds specifically geared for detecting sweet!If this type of food was not beneficial to our biology in some way,these taste buds would not exist!Consider that 金沙皇冠体育healthy and robust Native Americans prized maple syrup and maple sugar.

不幸的是,我们的自然亲和力为甜可以成为滥用精制和/或人造甜味剂。These additives are included with nearly all processed foods causing a sweet addiction for many.

Let's consider how jaggery stacks up in comparison with other sweeteners on the market.首先,it is clearly a"good"sugar as 金沙皇冠体育healthy traditional cultures enjoyed it for many millennia.It is whole and easily handcrafted with none of the nutrients stripped away.

然而,甘蔗棕榈糖可能是营养不如常见的日期和椰子棕榈糖越少。然而,目前没有数据来验证这个直觉。

科学文献

也有一些研究棕榈糖。它含有更多的维生素和矿物质比许多其他类型的糖,特别是白糖,high fructose corn syrup,甜菊糖甙,和糖醇木糖醇.Most likely,粗糖排名略低于或与蜂蜜,maple syrup,和棕榈糖的营养价值。

但与其他众所周知的甜味剂,粗糖没有那么多关于它的好处的研究书籍,金沙足球网at least not yet.可用的研究主要是动物研究。For example,的Journal of Environmental Pathology,毒物学和肿瘤学2012年发表的一项研究表明,粗糖有助于减少在大鼠肾损害。(4)

Another published in环境健康展望found that rats were able able to better tolerate dusty and smoky environments when fed jaggery and that it proved protective of smoke-induced lesions in the lungs.(5)

我希望,human studies will be forthcoming in the future!!

Gur在替代医学

Auyervedic医学识别粗糖作为治疗有益respiratory infections.(6)

在印度,这是一个主要和重要的预防或帮助许多人认为健康条件。博士。Manoj K.Ahuja of Sukhda Hospital says:

最好是在冬季食用,因为冬季是新鲜的粗糖的季节。Since it is rich in many vital vitamins and minerals,jaggery boosts immunity,保持身体温暖,有助于治疗感冒和咳嗽和控制身体的温度。这种天然甜味剂是自古以来在印度伟大的首选原料。(7)

Should You Try Jaggery?吗?

对一些人来说,especially those wanting to make traditional foods and meals with their original ingredients,它可能是值得的努力源质量棕榈糖甘蔗或枣椰树。对另一些人来说,it might not add much that sucanat and coconut sugar don't already offer.

你的情况可能不同。特别是如果你的祖先是这样粗糖是一个重要的成分来实现适当的味道你的本地菜。

采购有机粗糖

粗糖变得更容易找到并比以往任何时候都更便宜。Even organic jaggery compares quite favorably in price with organic sucanat pound for pound(这些品牌是一个很好的来源).

所以,如果你一直想从整个蔗糖为甜味剂更丰富的味道,it's a great time to trygur在你最喜欢的食谱。金莎沙巴体育

Like many traditional foods,ethnic groceries and online sellers are often the only place to find something like jaggery.最好是坚持有机在可能的情况下,as sugarcane production is just as prone to pesticide,除草剂工业农业和其他疾病的其他作物和食品。(5,,6)

此外,while date palm trees are not usually subjected to spraying,甘蔗作物与一些虐待生产商即使使用肯定是有的glyphosate for pre-harvest desiccation的方式就像传统的小麦。Conventionally grown sugarcane jaggery should be avoided for this reason.

Jaggery Syrup

一些厨房菜需要液体甜味剂而不是粉。在这些情况下,jaggery syrup makes an excellent substitute for molasses or maple syrup for drizzling on pancakes or waffles.它是美味的冰淇淋!使它很容易一旦采购质量提供粗糖粉或块光栅(我买).I would recommend not ordering untested overseas sources of jaggery as they could be a source of lead contamination.

Jaggery Simple Syrup Recipe

Simple jaggery syrup recipe for drizzling on pancakes,waffles,或冰淇淋。Also perfect for use in homemade fermented beverages like ginger ale or root beer.

准备时间 3 分钟
Cook Time 10 分钟
Total Time 10 分钟
Servings 1
Author 莎拉教皇首先

成分

  • 1 jaggery powdered or grated;cane or coconut jaggery.Preferably organic
  • 1 过滤水

指令

  1. 混合水和粗糖在一个小锅,把热量中。

  2. 随着混合物变暖,直到所有的粗糖搅拌溶解。You will have 金沙足球网about 1 and 1/2 cups of liquid at this point.

  3. 把混合物煮沸,then turn the heat down to low to simmer until the jaggery syrup is thickened to desired consistency.Reduced by 金沙足球网about a third is a good rule of thumb.

  4. Remove from heat.冷却至室温。存储在一个小玻璃瓶在储藏室或冰箱。

配方笔记

粗糖糖浆冷却了就会变稠。如果它变得太固化为你喜欢如果你储存在冰箱里,simply warm on the stove and it will re-liquefy.

莎拉教皇自2002年以来一直是健康和营养教育家。她是韦斯顿的董事会。价格的基础。

莎拉被授予今年活动家在国际明智的2010年传统会议。

莎拉获得文学学士(优等成绩,美国大学优等生荣誉学会)从弗曼大学经济学硕士学位在政府从宾夕法尼亚大学(财务管理)。

母亲三个健康的孩子,金沙皇冠体育博主,畅销书作家,她写了传统饮食的实际应金沙足球网用在现代家庭和以证据为基础的健康。她的作品被《今日美国》的特色,The New York Times,国家评论,美国广播公司、美国全国广播公司(NBC),和许多其他人。

评论(4)

    留下一个回复

    Your email address will not be published.必填字段标记*

    Pinterest上销

    分享这