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Is Sugarcane Juice Good for Weight Loss?- HealthifyMe

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

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

Folks typically criticise sugarcane juice for its excessive sugar content material. Nonetheless, many want to grasp it is usually excessive in dietary fibre. The fibre makes sugarcane juice a viable alternative for individuals trying to drop extra pounds, because the fibre can preserve you satiated for longer. Nonetheless, you should pay attention to sure issues earlier than including sugarcane juice to your food plan, particularly when you have diabetes. 

Benefits of Consuming Sugarcane Juice for Weight Loss

Sugarcane juice is a good possibility so as to add a candy deal with to your weight reduction food 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

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

Another causes for sugarcane juice moderately 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 nice for weight reduction because it provides dietary fibre in excessive quantities. A examine exhibits that dietary fibre consumption can promote weight reduction in chubby adults following a calorie-restricted food plan. 

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

The HealthifyPRO Tip

Uncooked or recent 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 might have negligible quantities of fibre however excessive added sugars. So, learn the meals label to verify the fibre content material. 

In order for you a beverage with fibre, it’s best to make unrefined and recent sugarcane juice at dwelling. 

3. A Good Detox Drink

Detoxifying your physique is important for weight reduction and general well being. Sugarcane juice is among the finest methods to do it. 

A examine exhibits that sugarcane juice and its unrefined types, akin 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 ingesting unsweetened recent sugarcane juice to flush out toxins. 

4. Submit-Exercise Drink

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

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

A examine exhibits sugarcane juice is equally efficient as business sports activities drinks throughout train. Furthermore, it’s a more practical rehydration drink than plain water or sports activities drinks. 

5. Improves Your Digestion

Sugarcane juice has lengthy been recognized for its skill to appease the abdomen and ease the digestive system. So in the event you endure from acidity, irritable bowel syndrome, or poor digestion, including sugarcane juice to your food plan is a pure treatment. 

The potassium and excessive dietary fibre in sugarcane juice support in smoother digestion and bowel motion. By enhancing digestion, sugarcane juice not directly helps forestall weight achieve brought on by the shortcoming to soak up and assimilate vitamins correctly. As well as, the improved elimination of waste from the physique may additionally contribute to weight reduction.

6. Pure Sugar

Sugarcane juice is nice. However it 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 can preserve 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. Because of this, you eat additional energy, resulting in weight achieve. Sugarcane juice can steadiness the pH ranges in your abdomen, retaining your digestive system wholesome. 

The HealthifyMe Notice

On a weight reduction journey, it’s regular to have just a few cravings. Sugarcane is wealthy in dietary fibre. It means you should have fewer cravings and develop into much less more likely to snack between meals or add additional energy to your every day consumption. The juice is a wholesome post-workout drink that gives an prompt power increase and improves digestion. 

Methods to Eat Sugarcane Juice for Weight Loss

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

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 properly.
  • Serve recent with or with out ice cubes.

Issues to Hold in Thoughts

Additional sugar isn’t an excellent 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 crucial if you’re on a sugar-free food plan. Nonetheless, having sugarcane juice two-three instances every week is good. 

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

On a broader stage, everybody has their distinctive carbohydrate tolerance, which means how a lot carbs they will comfortably eat every day. The HealthifyPRO CGM can provide you “real-time” suggestions on how your blood sugar reacts to particular meals. Because of this, you may make knowledgeable choices about what to eat and keep away from.

Sugarcane juice has a number of advantages however all the time verify together with your physician or nutritionist earlier than consuming any new meals or drink. It’s particularly related when you have any underlying well being circumstances 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 fashion, you may make the mandatory modifications. 


The common-or-garden and reasonably priced sugarcane juice is greater than only a refreshing drink for warm summer time days. Uncooked sugarcane juice aids in weight reduction and is a pure, wholesome substitute for sugary drinks or soda in your food plan.

As well as, the fibre in sugarcane juice will increase emotions of fullness, so that you eat much less meals. Because of this, you could have much less area 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 preferrred for these days whenever you crave one thing wholesome and candy.

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

Incessantly Requested Questions (FAQs)

Q. Can I drink sugarcane juice throughout weight reduction?

A. Sure, you possibly can drink sugarcane juice throughout weight reduction. The fibre in sugarcane juice retains you fuller for a extra prolonged interval and helps forestall cravings. Sugarcane juice can also be a drink with pure sweetness, so there isn’t a want so as to add empty-calorie sweeteners. Plus, the juice accommodates no fat. 

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

A. Sugarcane juice has many advantages in your well being. Nonetheless, it is vital to not overindulge. It may possibly result in weight achieve, upset abdomen, and spike blood sugar ranges. Due to this fact, it’s advisable to have sugarcane juice two-three instances every week. 

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

A. You’ll be able to have it as a post-workout drink for refreshment and mineral replenishment. Nutritionists recommend ingesting sugarcane juice earlier than midday. However in the event you dwell in a sizzling and humid place, the best time to drink sugarcane juice is within the afternoon whenever 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 moderately. Guarantee to not pair the juice with different calorie-dense meals . 

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

A. Sugarcane juice offers a cooling impact in your physique. As per Ayurveda, it’s a pitta shamak. Which means it manages your physique’s warmth response and offers a cooling impact. Because of this, sugarcane juice is an unparalleled drink for the summer time season.

Q. Can I achieve weight by ingesting sugarcane juice?

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

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

A. You’ll be able to drink sugarcane juice on an empty abdomen, but it surely shouldn’t have added sugars. Nonetheless, the perfect time to eat sugarcane juice is after a exercise to compensate for the misplaced physique salts. You can too 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 Obese Utilizing Novel Dietary Methods) Research. 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 results of ingestion of sugarcane juice and business 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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