{"id":6068,"date":"2025-07-21T11:07:30","date_gmt":"2025-07-21T04:07:30","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6068"},"modified":"2025-07-21T12:49:41","modified_gmt":"2025-07-21T05:49:41","slug":"gula-aren-vs-gula-pasir","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2025\/07\/21\/gula-aren-vs-gula-pasir\/","title":{"rendered":"Gula Aren vs Gula Pasir: Mana Lebih Sehat?"},"content":{"rendered":"\n\n\n

Kalau kamu sedang mencoba hidup lebih sehat, mungkin pernah mendengar bahwa gula aren lebih sehat dibanding gula pasir. Tapi, benarkah begitu? Apakah mengganti pemanis harian akan memberi dampak signifikan untuk tubuh? Mari kita bahas secara jujur dan ilmiah supaya kamu bisa memilih jenis gula yang lebih baik dengan lebih sadar.<\/p>\n\n\n\n

Kenalan Dulu dengan Gula Aren dan Gula Pasir!<\/strong><\/h2>\n\n\n\n

Meski sama-sama digunakan sebagai pemanis, gula aren dan gula pasir punya karakter yang sangat berbeda, <\/mark>mulai dari bahan baku, cara pembuatan, hingga kandungan gizinya.1,2<\/sup><\/p>\n\n\n\n

Untuk memudahkan memahami perbedaannya, berikut perbandingan ringkas yang bisa jadi bahan pertimbangan sebelum memilih mana yang lebih cocok untuk tubuhmu:<\/strong><\/p>\n\n\n\n

Tabel 1. Perbedaan Karakteristik Gula Aren dan Gula Pasir<\/strong><\/p>\n\n\n\n

\"perbedaan<\/figure>\n\n\n\n

Baca juga: Ragam Gula Alami<\/a><\/strong> yang bisa jadi alternatif pemanis sehari-hari selain gula pasir dan gula aren.<\/p>\n\n\n\n

Mana yang Lebih Kaya Kandungan Gizi?<\/strong><\/h2>\n\n\n\n

Kalau sama-sama manis, apakah kandungan gizinya juga sama? Mari kita lihat perbandingan kandungan gizi antara gula aren dan gula pasir per 100 gram berdasarkan data Tabel Komposisi Pangan Indonesia (TKPI) 2019.3<\/sup><\/p>\n\n\n\n

Tabel 2. Perbandingan Kandungan Zat Gizi Gula Aren dan Gula Pasir<\/strong><\/p>\n\n\n\n

\"perbandingan
Sumber: Tabel Komposisi Pangan Indonesia (TKPI), 2019<\/figcaption><\/figure>\n\n\n\n

Dari sisi energi, gula pasir memiliki kalori sedikit lebih tinggi<\/mark> (394 kkal) dibanding gula aren (368 kkal) per 100 gram. Keduanya juga sama-sama tinggi karbohidrat<\/mark>, namun gula pasir lebih tinggi sedikit (94 g vs 92 g).<\/p>\n\n\n\n

Akan tetapi, keunggulan utama gula aren terletak pada kandungan mikronutriennya<\/mark>. Gula aren mengandung kalsium 15 kali lebih banyak (75 mg vs 5 mg), fosfor 35 kali lebih banyak (35 mg vs 1 mg), dan zat besi 30 kali lipat lebih tinggi (3,0 mg vs 0,1 mg). Kandungan kalium pada gula aren juga sangat tinggi (390,4 mg), sementara gula pasir jumlahnya sangat jauh berbeda (4,8 mg). Begitu juga dengan zink, yang hanya ditemukan pada gula aren (26,4 mg).<\/p>\n\n\n\n

Dari hasil ini, terlihat bahwa meskipun kedua jenis gula sama-sama tinggi kalori dan karbohidrat, gula aren menawarkan nilai gizi tambahan berupa mineral penting yang tidak ditemukan dalam jumlah berarti pada gula pasir<\/mark>. Dengan kata lain, jika digunakan dalam jumlah moderat, gula aren bisa menjadi alternatif pemanis yang lebih \u201cbernilai\u201d secara kandungan gizi.<\/p>\n\n\n\n

Namun, penting diingat bahwa kandungan mineral pada gula aren pun tidak signifikan dalam satu kali konsumsi. Artinya, meskipun lebih baik dari sisi gizi, gula aren tetaplah gula, dan tidak bisa dijadikan sumber zat gizi utama.<\/p>\n\n\n\n

Indeks Glikemik Gula Aren Sedikit Lebih Ramah?<\/strong><\/h2>\n\n\n\n

Indeks glikemik (IG) mengukur seberapa cepat makanan meningkatkan kadar gula darah<\/mark>. Untuk membandingkan antara IG gula aren dan gula pasir, mari lihat datanya pada tabel berikut:4<\/sup><\/p>\n\n\n\n

Tabel 3. Profil Glikemik dan Karbohidrat Gula Aren dan Gula Pasir<\/strong><\/p>\n\n\n\n

\"perbandingan
Sumber: Sydney University Glycemic Index Research Service<\/em> (SUGiRS). (2020). Glycemic Index Database<\/em><\/figcaption><\/figure>\n\n\n\n

Meskipun gula pasir memiliki IG yang lebih tinggi dibanding gula aren, keduanya mengandung karbohidrat dalam jumlah kecil per sajian. Hal ini membuat nilai glycemic load<\/em>-nya juga rendah, baik gula aren (GL = 2) maupun gula pasir (GL = 3)<\/mark>. Artinya, jika dikonsumsi dalam porsi kecil, keduanya tidak langsung menyebabkan lonjakan besar kadar gula darah.<\/p>\n\n\n\n

Namun tetap perlu diingat, konsumsi berlebihan, terlepas dari jenis gulanya, bisa berdampak pada gula darah secara keseluruhan. Jadi, memilih jenis gula yang lebih ramah boleh saja, tapi mengatur jumlahnya tetap yang paling utama.<\/mark><\/p>\n\n\n\n

Manis Itu Boleh, Asal Tahu Batasnya!<\/strong><\/h2>\n\n\n\n
\"batasi
Sumber: Pixabay<\/figcaption><\/figure>\n\n\n\n

Banyak orang beralih ke gula aren karena dianggap lebih alami dan sehat. Memang, gula aren memiliki indeks glikemik (IG) lebih rendah dan mikronutrien yang lebih tinggi dibanding gula pasir. Tapi ingat, keduanya tetap tinggi kalori dan tergolong gula bebas, yang bila dikonsumsi berlebihan dapat memicu penambahan berat badan hingga gangguan metabolik seperti resistensi insulin<\/mark>.<\/p>\n\n\n\n

Dalam masakan, gula pasir lebih netral dan cocok untuk berbagai resep modern, sedangkan gula aren punya aroma khas yang pas untuk makanan tradisional atau minuman herbal. Meski begitu, pilihan jenis gula tidak otomatis membuat konsumsi kita lebih sehat. Kunci utamanya tetap terletak pada jumlahnya.<\/p>\n\n\n\n

WHO merekomendasikan asupan gula bebas tidak melebihi 10% dari total energi harian<\/mark>, atau idealnya di bawah 5%, yakni sekitar 25 gram (6 sendok teh) per hari. Ini mencakup semua bentuk gula: gula putih, gula aren, madu, hingga gula kelapa.5<\/sup><\/p>\n\n\n\n

Jadi, saat sedang diet atau sekadar ingin hidup lebih sehat, jangan hanya fokus mengganti jenis gula. Lebih penting untuk mengurangi total asupan harian dan membangun pola makan yang seimbang secara keseluruhan. Pilihlah gula sesuai kebutuhan, tapi pastikan takarannya tetap bijak.<\/mark> Sehat itu bukan soal ikut tren, tapi soal keputusan sadar setiap hari, termasuk saat memilih rasa manis dalam hidupmu.<\/p>\n\n\n\n

Baca juga: Konsumsi Gula dan Pemanis<\/a><\/strong> agar kamu lebih paham cara mengontrol asupan manis secara praktis setiap hari.<\/p>\n\n\n\n

Referensi<\/strong><\/h2>\n\n\n\n
    \n
  1. Rayappa, M. K. (2023). Palmyrah palm (Borassus flabellifer) non-centrifugal sugar-Current production practices as a natural sugar and a promising functional food\/additive. Journal of Agriculture and Food Research<\/em>, 14<\/em>, 100829. 1-15 https:\/\/doi.org\/10.1016\/j.jafr.2023.100829<\/a><\/li>\n\n\n\n
  2. Puspareni, L. D., & Wardhani, S. (2022). Are Glycaemic Response, Glycaemic Index, and Glycaemic Load of Traditional Palm Sugar (Arenga pinnata) Different from Cane Sugar?: An Oral Glucose Tolerance Test. Amerta Nutrition<\/em>, 6<\/em>(2). 206-211. https:\/\/doi.org\/10.20473\/amnt.v6i2.2022.206-211<\/a><\/li>\n\n\n\n
  3. Andrafarm. (2020). Tabel Komposisi Pangan Indonesia (TKPI) 2019<\/em>. Diakses dari https:\/\/www.andrafarm.com\/<\/a> pada 20 November 2020.<\/li>\n\n\n\n
  4. Sydney University Glycemic Index Research Service (SUGiRS). (2020). Glycemic Index Database<\/em>. Retrieved July 17, 2025, from https:\/\/glycemicindex.com\/<\/a><\/li>\n\n\n\n
  5. World Health Organization. (2015, March 4). WHO calls on countries to reduce sugars intake among adults and children<\/em>. Retrieved July 17, 2025, from https:\/\/www.who.int\/news\/item\/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Kalau kamu sedang mencoba hidup lebih sehat, mungkin pernah mendengar bahwa gula aren lebih sehat dibanding gula pasir. 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