Til Gur Gajak and Rewri: What One Piece Gives, Sugar Included (Video)

Transcript

Did you know a single gajak has 65 calories?

Did you know a single gajak has 65 calories?

What you’ll learn

We’ll break down the nutrition of til gajak and rewri, then reveal a single swap that adds a lot more calcium without extra sugar.

Verdict

The verdict is clear: these sesame brittles are a pleasant winter treat, but they’re not a health food. They give a small calcium boost, yet most of the calories come from sugar and fat.

Calories per gajak

One piece of gajak, about 12 to 13 grams, packs roughly 65 kilocalories.

Sugar per gajak

That same piece also contains about five grams of sugar, roughly a teaspoon.

What a piece gives

A typical gajak piece holds about six grams of sesame seeds, six grams of jaggery, and a smear of ghee. The seeds provide the only real nutrition, healthy fats, a bit of protein, and, if you use unhulled seeds, around sixty milligrams of calcium, which is about six percent of the daily value.

Calcium compare

A quick reality check: eight pieces of white-til rewri give less calcium than a quarter glass of milk.

DIY gajak basics

If you want to make it at home, start by dry roasting the sesame seeds on low heat for four to five minutes until they puff and smell nutty. Then melt the jaggery with a tablespoon of ghee and a splash of water, letting it bubble for six to eight minutes. Test the stage by dropping a bead into cold water, it should harden and snap cleanly before you stir in the seeds and spread the mixture onto a greased tray.

Safety notes

A quick safety reminder: the jaggery behaves like regular sugar, so it raises blood glucose. For most people, one piece after a meal is a reasonable limit; a whole box in an evening is too much. Children under one year should avoid hard brittles altogether because they pose a choking hazard.

The one swap for calcium

Here’s the single most useful change: replace the white hulled til with black or brown til, which keeps its husk and calcium. A batch of three hundred grams of black til, two hundred grams of jaggery, and a tablespoon of ghee yields about forty pieces, each delivering roughly seventy milligrams of calcium, a six-fold increase without extra sugar.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.