Tuesday, May 21, 2024

Is Sugarcane Juice Good for Weight Loss?- HealthifyMe


Sugarcane juice, or ganne ka ras, is a refreshing drink comprised of the stalks of sugarcane. It’s a fashionable beverage in lots of components of the world, together with Asia and South America.

Sugarcane juice is a scrumptious beverage not simply in summer season however winter in addition to it helps to hydrate your physique. As well as, quite a lot of conventional ayurvedic cures use sugarcane and its derivatives. However do you know that this straightforward drink can also be wholesome and helpful for weight reduction?

Individuals usually criticise sugarcane juice for its excessive sugar content material. Nonetheless, many want to understand it is usually excessive in dietary fibre. The fibre makes sugarcane juice a viable selection for folks seeking to shed some pounds, because the fibre can maintain you satiated for longer. Nonetheless, you could pay attention to sure issues earlier than including sugarcane juice to your weight loss plan, particularly when you have diabetes.

Benefits of Ingesting Sugarcane Juice for Weight Loss

Sugarcane juice is a good choice so as to add a candy deal with to your weight reduction weight loss plan. In contrast to most processed sugary drinks, sugarcane juice has no fattening added sugars or synthetic flavourings with empty energy.

In its unprocessed type, sugarcane juice includes the next.

  • 70–75% water
  • 10-15% fibre
  • 13–15% pure sugar or sucrose

Although it’s unrefined pure sugar, it’s best to eat the juice in managed portions.

Another causes for sugarcane juice carefully could be a viable weight reduction drink are:

1. Fats-Free Beverage

Gaining undesirable fats is a large setback for anybody attempting to shed these additional kilos. Sugarcane juice is a fat-free various to different sugary or bottled drinks. It has no accumulating saturated and trans fat.

2. Retains You Satiated 

Sugarcane juice is sweet for weight reduction because it presents dietary fibre in excessive quantities. A research exhibits that dietary fibre consumption can promote weight reduction in obese adults following a calorie-restricted weight loss plan.

Fibre makes you’re feeling full, which prevents you from overeating or snacking particularly between meals. Due to this fact, it might result in weight reduction since you eat fewer energy.

The HealthifyPRO Tip

Uncooked or contemporary sugarcane juice accommodates as much as 13 grams of fibre per cup (240 mL). Nonetheless, packaged or bottled ones have various quantities of fibre. Some could have negligible quantities of fibre however excessive added sugars. So, learn the meals label to test the fibre content material. 

If you need a beverage with fibre, it’s best to make unrefined and contemporary sugarcane juice at residence. 

3. A Good Detox Drink

Detoxifying your physique is significant for weight reduction and general well being. Sugarcane juice is without doubt one of the greatest methods to do it.

A research exhibits that sugarcane juice and its unrefined varieties, equivalent to molasses, brown sugar, and jaggery, are the richest supply of flavonoids and different phenolic compounds.

These compounds have highly effective detoxifying results. Ayurveda additionally recommends consuming unsweetened contemporary sugarcane juice to flush out toxins.

4. Put up-Exercise Drink

Not solely is sugarcane good for weight reduction, nevertheless it additionally accommodates important minerals important for post-workout hydration.

These minerals embody calcium, copper, magnesium, manganese, zinc, iron and potassium. Due to this fact, sugarcane juice is a superb various to synthetic vitality drinks and post-workout vitality bars.

A research exhibits sugarcane juice is equally efficient as industrial sports activities drinks throughout train. Furthermore, it’s a simpler rehydration drink than plain water or sports activities drinks.

5. Improves Your Digestion

Sugarcane juice has lengthy been identified for its means to appease the abdomen and ease the digestive system. So should you undergo from acidity, irritable bowel syndrome, or poor digestion, including sugarcane juice to your weight loss plan is a pure treatment.

The potassium and excessive dietary fibre in sugarcane juice assist in smoother digestion and bowel motion. By bettering digestion, sugarcane juice not directly helps stop weight acquire brought on by the lack to soak up and assimilate vitamins correctly. As well as, the improved elimination of waste from the physique might also contribute to weight reduction.

6. Pure Sugar

Sugarcane juice is good. But it surely accommodates unrefined sugar. Apparently it has solely a 10-15% sugar focus. The remainder is water, fibre, enzymes, nutritional vitamins, and minerals. Moreover, sugarcane juice accommodates dietary fibre in cheap quantities, which is able to maintain you satiated for an prolonged interval.

Good digestion ensures correct nutrient absorption and prevents mineral deficiencies. You’ll all the time really feel hungry in case your physique wants to soak up extra vitamins.

It’s as a result of, in that state, your physique craves micro and macronutrients. In consequence, you eat additional energy, resulting in weight acquire. Sugarcane juice can stability the pH ranges in your abdomen, maintaining your digestive system wholesome.

The HealthifyMe Word

On a weight reduction journey, it’s regular to have a number of cravings. Sugarcane is wealthy in dietary fibre. It means you should have fewer cravings and change into much less prone to snack between meals or add additional energy to your each day consumption. The juice is a wholesome post-workout drink that gives an on the spot vitality enhance and improves digestion. 

Methods to Devour Sugarcane Juice for Weight Loss

It’s best to eat sugarcane juice instantly because it ferments shortly. Nonetheless, consultants advocate storing the juice for a short while within the fridge. When buying sugarcane juice from a vendor, guarantee that the juice is contemporary and ready below hygienic situations.

Wholesome Recipe

Here’s a weight-loss-friendly recipe for sugarcane juice:

Servings: 1

Preparation time: 10 minutes


  • Sugarcane (finely chopped): 6 cups (1500g)
  • Ginger: 2 inches
  • Lemon Juice: 2 tbsp (50g)
  • A small piece of jaggery (non-compulsory)
  • Water: ½ cup (125 ml)

Technique of Preparation

  • Mix the chopped sugarcane and ginger. Don’t add water.
  • Pressure the juice utilizing a sieve or cotton fabric.
  • Add water to the juice and mix it once more.
  • Add the lemon juice and jaggery to the juice and pressure it nicely.
  • Serve contemporary with or with out ice cubes.

Issues to Maintain in Thoughts

Further sugar is rarely a superb factor, even when it comes from pure sources like sugarcane. Though sugarcane juice accommodates some vitamins, limiting your self to a small glass a day is important if you’re on a sugar-free weight loss plan. Nonetheless, having sugarcane juice two-three occasions per week is right.

Introducing a brand new meals or drink to your weight loss plan could be a problem. Everybody responds to completely different meals in numerous methods. For instance, some folks might need a spike of their blood sugar ranges after consuming sugarcane juice. In distinction, others may not see any change.

On a broader stage, everybody has their distinctive carbohydrate tolerance, which means how a lot carbs they’ll comfortably eat each day. The HealthifyPRO CGM may give you “real-time” suggestions on how your blood sugar reacts to particular meals. In consequence, you may make knowledgeable selections about what to eat and keep away from.

Sugarcane juice has a number of advantages however all the time test along with your physician or nutritionist earlier than consuming any new meals or drink. It’s particularly related when you have any underlying well being situations like diabetes. The Professional Coaches at HealthifyMe use real-time glucose monitoring and Sensible Scale that will help you perceive your way of life. They information you and decide which habits assist or hinder your weight reduction objectives. This manner, you may make the required adjustments.


The standard and reasonably priced sugarcane juice is greater than only a refreshing drink for decent summer season days. Uncooked sugarcane juice aids in weight reduction and is a pure, wholesome substitute for sugary drinks or soda in your weight loss plan.

As well as, the fibre in sugarcane juice will increase emotions of fullness, so that you eat much less meals. In consequence, you will have much less house or want to eat processed junk meals.

The high-fibre, fat-free sugarcane juice is a pick-me-up on-the-go drink. It’s ultimate for these days while you crave one thing wholesome and candy.

Nonetheless, the advantages of sugarcane juice will solely stay while you drink it carefully. Additionally, please observe an energetic way of life and eat a balanced meal devoid of sugar. Solely then, embody sugarcane juice often.

Often Requested Questions (FAQs)

Q. Can I drink sugarcane juice throughout weight reduction?

A. Sure, you’ll be able to drink sugarcane juice throughout weight reduction. The fibre in sugarcane juice retains you fuller for a extra prolonged interval and helps stop cravings. Sugarcane juice can also be a drink with pure sweetness, so there is no such thing as a want so as to add empty-calorie sweeteners. Plus, the juice accommodates no fat.

Q. What occurs if I drink sugar sugarcane juice on daily basis?

A. Sugarcane juice has many advantages on your well being. Nonetheless, it will be important to not overindulge. It may possibly result in weight acquire, upset abdomen, and spike blood sugar ranges. Due to this fact, it’s advisable to have sugarcane juice two-three occasions per week.

Q. What’s the greatest time to drink sugarcane juice?

A. You possibly can have it as a post-workout drink for refreshment and mineral replenishment. Nutritionists counsel consuming sugarcane juice earlier than midday. However should you dwell in a scorching and humid place, the best time to drink sugarcane juice is within the afternoon while you really feel drained.

Q. Is sugarcane juice excessive in energy?

A. 240 ml or practically 8-ounce serving of sugarcane juice with no components accommodates 250 energy. Due to this fact, it’s best to drink sugarcane juice carefully. Guarantee to not pair the juice with different calorie-dense meals .

Q. Is sugarcane juice chilly or scorching for the physique?

A. Sugarcane juice supplies a cooling impact on your physique. As per Ayurveda, it’s a pitta shamak. Which means it manages your physique’s warmth response and supplies a cooling impact. In consequence, sugarcane juice is an unparalleled drink for the summer season season.

Q. Can I acquire weight by consuming sugarcane juice?

A. Ingesting unsweetened, contemporary sugarcane juice carefully is not going to trigger weight acquire. Nonetheless, it’s excessive in energy and pure sugar. So, extra consumption could cause a caloric surplus and blood sugar fluctuations. These two components, together, can set off weight acquire. Additionally, consuming extra energy than you burn will make you acquire weight.

Q. Can we drink sugarcane juice on an empty abdomen?

A. You possibly can drink sugarcane juice on an empty abdomen, nevertheless it mustn’t have added sugars. Nonetheless, the most effective time to eat sugarcane juice is after a exercise to compensate for the misplaced physique salts. You may as well drink it as a day drink to rehydrate the physique and shake off fatigue.

The Supporting Sources

1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Consumption Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Misplaced (Stopping Chubby Utilizing Novel Dietary Methods) Examine. J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117


2. Singh A, Lal UR, Mukhtar HM, Singh PS, Shah G, Dhawan RK. Phytochemical profile of sugarcane and its potential well being features. Pharmacogn Rev. 2015;9(17):45-54. doi:10.4103/0973-7847.156340


3. Kalpana Okay, Lal PR, Kusuma DL, Khanna GL. The consequences of ingestion of sugarcane juice and industrial sports activities drinks on biking efficiency of athletes compared to plain water. Asian J Sports activities Med. 2013;4(3):181-189. doi:10.5812/asjsm.34256


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