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As the scorching heat increases the risk of heat-related illnesses, people are finding relief in natural coolants like fruit juices and other hydrating foods. Sugarcane juice is quite popular in summers as it helps fight the heat by cooling the body naturally and aids in replenishing lost electrolytes. However, the downside is that due to the high sugar content in sugarcane juice, it can be unhealthy for people with diabetes and increases the risk of chronic diseases if consumed in excess. ICMR in its recently released guidelines has advised to reduce the consumption of sugarcane juice, which is consumed extensively during summers in India and is high in sugar. (Also read: Drink Sattu with Lemon on an Empty Stomach, These 10 Amazing Benefits)
Is sugarcane juice unhealthy for us?
“Undoubtedly, sugarcane juice is a popular and refreshing beverage. However, it is important to be cautious due to its high sugar content, as it may lead to excessive calorie and sugar intake. Evidence suggests that excessive consumption may increase blood sugar levels, increasing the risk of diabetes, heart problems, metabolic disorders and cardiovascular diseases. Hence, we recommend moderation while consuming sugarcane juice and be mindful of overall sugar intake for a healthy life,” said Dr Suparna Mukherjee, Head Clinical Nutrition, Narayana Health City, Bangalore.
Excessive consumption of sugarcane can be problematic as it may lead to weight gain, increased blood sugar levels or tooth decay.
How much sugar is in a sugarcane?
“Sugarcane is scientifically known as Saccharum officinarum from the Ponceau family. Several varieties of sugarcane are grown in different parts of India. Sugarcane juice is the liquid extracted from pressed sugarcane. It is consumed as a beverage in many places, especially where sugarcane is cultivated commercially. It contains 70-75% water, 13-15% sucrose and 10-15% fibre. Sugarcane contains carbohydrates, proteins, vitamins A, B-complex and C, minerals like phosphorus, calcium, potassium zinc and iron. It contains antioxidants like flavonoids and polyphenolic compounds, it is a good source of fibre,” said M. Kavitha, Dietary HOD, Prashanth Multispeciality Hospital, Chennai.
nutritional information
Serving Size: 100ml
Energy – 70.4 kcal, Protein – 0.1 g, Carbohydrate – 17.5 g, Total Sugars – 17.15 g, Added Sugars – 0 g, Total Fat – 0 g, Saturated Fat – 0 g, Trans Fat – 0 g, Calcium – 18 mg, Sodium – 121 mg, Potassium – 63 mg.
Dr Mukherjee says, “Staying hydrated with sugar-free herbal teas or green tea, detox water, and other low-sugar beverages like butter milk are healthy options to quench thirst in hot weather. Additionally, people should prioritise a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, which provide essential nutrients without excessive sugar.”
Sugarcane Juice: Benefits and Side Effects
M. Kavitha tells about other health benefits and side effects of sugarcane juice
health benefits of sugarcane juice
1. Energy booster: It is a natural source of sucrose which is the powerhouse of our energy. It normalizes the secretion of glucose in our body to restore the lost sugar levels. It hydrates our body and reduces fatigue.
2. Helps Fight Jaundice: According to Ayurveda, sugarcane juice can help fight jaundice. It also helps fight weakness.
3. Helps in Treating UTI Infection, Kidney Stones: This plant is diuretic in nature and helps in eliminating toxins and infections from our body. It aids in the treatment of urinary tract infections and kidney stones.
4. Improves digestion: Sugarcane juice facilitates the secretion of digestive juices and keeps the system healthy. It is also rich in potassium which keeps the pH level in the stomach balanced.
5. Graceful ageing: Sugarcane juice is an excellent remedy for anti-aging and fine lines on the skin, and helps moisturize the skin and make it soft and glowing.
6. Immunity Booster: Sugarcane juice is a good source of vitamin C and antioxidants that can boost your immunity.
7. Helpful in pregnancySugarcane juice contains essential nutrients like folic acid, vitamin-B complex, antioxidants and calcium.
Side effects of sugarcane juice
1. It causes some side effects like dizziness, insomnia and excessive weight loss.
2. Excessive consumption may cause weight gain, increased blood sugar levels or tooth decay.
3. The element called policocanal present in sugarcane can cause insomnia, upset stomach, dizziness, headache and weight loss in some people.
4. If your digestive system is already weak, try to avoid sugarcane juice as it contains policocanal which can cause vomiting, dizziness, diarrhea along with stomach pain.
5. Excessive consumption can lead to weight gain, blood sugar fluctuations and even tooth decay.
6. Diabetics and pregnant women suffering from gestational diabetes should avoid drinking sugarcane juice. It affects the baby which is called spina bifida.
7. Sugarcane pollen can cause allergies. Exposure to pollen can cause allergic rhinitis, which is accompanied by itchy nose and discharge.
8. If consumed in excess it can thin the blood and also affect the cholesterol levels in the blood.
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