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Sugarcane juice is naturally sweet and contains no artificial sugars. It has a pleasant, grassy flavor with faint earthy overtones. It has a cooling impact on the body and contains organic acids, tiny levels of nutritional fibre, antioxidants, vitamins, minerals, and natural carbs. While this composition appears to have various health benefits, experts and scientific research underline the importance of caution and moderation.
A senior endocrinology and diabetes consultant says, “Sugarcane juice is a fantastic source of rapid energy, which helps to prevent dehydration in the heat. It also helps to promote good skin and bone health.
Nutritional value of sugarcane juice
As per The Pharma Journal, a 100 ml glass of sugarcane juice has:
- 242 kcal of energy
- 0.16 gram of protein
- 0.40 gram of total fat
- 0.56 gram of total fiber
- 12.85 grams of free or natural sugar
- 150 mg of potassium
- 1.16 mg of sodium
- 13.03 mg of magnesium
- 1.12 mg of iron
Health benefits of sugarcane juice
Rich source of hydration and energy
According to the Journal of Food and Nutrition Research, sugarcane juice is mostly constituted of water and simple carbs, making it excellent for supplying rapid energy and preventing dehydration.According to Dr. Agrawal, because of its high electrolyte and sugar content, it is an excellent drink for athletes and those who engage in rigorous sports.
Nutritive and antioxidant profile
According to the Directory of Open Access Journals, sugarcane juice contains minerals including potassium, calcium, and magnesium, as well as phytochemicals that minimize oxidative stress and cell damage.This suggests a strong immune system.
Low glycemic index compared to refined sugar
Raw sugarcane juice contains nutrients lost during sugar refining, such as chromium, which has been found in some studies to improve glucose metabolism and minimize blood sugar spikes when compared to refined sugar, according to the Directory of Open Access Journals.
Side effects of sugarcane juice
Despite these positives, sugarcane juice has a significant downside due to its high natural sugar and calorie content. A normal serving delivers a large glycemic load, which can cause a rapid rise in blood glucose levels. Even though its glycemic index may appear moderate, the quantity typically consumed makes it unsuitable for frequent intake. This is particularly concerning for people with diabetes, prediabetes, or insulin resistance, as it can disrupt blood sugar control, explains a Associate Consultant.
Who should avoid or limit sugarcane juice?
Sugarcane juice can be consumed by healthy adults without metabolic disorders on occasion and in modest quantities, particularly for fast rehydration following brief physical exertion in the heat. However, it should only be prepared and handled fresh. Diabetics, obese persons, patients with fatty liver or metabolic syndrome, those with dental problems, and people with weakened immune systems should avoid or eat it in moderation at all costs. Sugarcane juice should not be consumed on a daily basis for health reasons.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
