Sugarcane juice, or ganne ka ras, is a refreshing drink comprised of the stalks of sugarcane. It’s a preferred beverage in lots of parts of the world, including Asia and South America.
Sugarcane juice is a delicious beverage not only in summer but winter in addition to it helps to hydrate your body. As well as, a number of traditional ayurvedic remedies use sugarcane and its derivatives. But did you already know that this straightforward drink can be healthy and helpful for weight reduction?
People often criticise sugarcane juice for its high sugar content. Still, many need to grasp it’s also high in dietary fibre. The fibre makes sugarcane juice a viable alternative for people seeking to drop some weight, because the fibre can keep you satiated for longer. Nevertheless, you should concentrate on certain things before adding sugarcane juice to your weight loss program, especially if you’ve gotten diabetes.
Benefits of Drinking Sugarcane Juice for Weight Loss
Sugarcane juice is an incredible option so as to add a sweet treat to your weight reduction weight loss program. Unlike most processed sugary drinks, sugarcane juice has no fattening added sugars or artificial flavourings with empty calories.
In its unprocessed form, sugarcane juice comprises the next.
- 70–75% water
- 10-15% fibre
- 13–15% natural sugar or sucrose
Despite the fact that it’s unrefined natural sugar, it’s best to eat the juice in controlled quantities.
Another reasons for sugarcane juice moderately could be a viable weight reduction drink are:
1. Fat-Free Beverage
Gaining unwanted fat is a big setback for anyone attempting to shed those extra kilos. Sugarcane juice is a fat-free alternative to other sugary or bottled drinks. It has no accumulating saturated and trans fats.
2. Keeps You Satiated
Sugarcane juice is nice for weight reduction because it offers dietary fibre in high amounts. A study shows that dietary fibre intake can promote weight reduction in chubby adults following a calorie-restricted weight loss program.
Fibre makes you are feeling full, which prevents you from overeating or snacking especially between meals. Due to this fact, it could possibly result in weight reduction since you eat fewer calories.
The HealthifyPRO Tip
Raw or fresh sugarcane juice incorporates as much as 13 grams of fibre per cup (240 mL). Nevertheless, packaged or bottled ones have various amounts of fibre. Some can have negligible amounts of fibre but high added sugars. So, read the food label to envision the fibre content.
In case you desire a beverage with fibre, it’s best to make unrefined and fresh sugarcane juice at home.
3. A Good Detox Drink
Detoxifying your body is significant for weight reduction and overall health. Sugarcane juice is probably the greatest ways to do it.
A study shows that sugarcane juice and its unrefined forms, akin to molasses, brown sugar, and jaggery, are the richest source of flavonoids and other phenolic compounds.
These compounds have powerful detoxifying effects. Ayurveda also recommends drinking unsweetened fresh sugarcane juice to flush out toxins.
4. Post-Workout Drink
Not only is sugarcane good for weight reduction, nevertheless it also incorporates vital minerals essential for post-workout hydration.
These minerals include calcium, copper, magnesium, manganese, zinc, iron and potassium. Due to this fact, sugarcane juice is a superb alternative to artificial energy drinks and post-workout energy bars.
A study shows sugarcane juice is equally effective as business sports drinks during exercise. Furthermore, it’s a more practical rehydration drink than plain water or sports drinks.
5. Improves Your Digestion
Sugarcane juice has long been known for its ability to appease the stomach and ease the digestive system. So in the event you suffer from acidity, irritable bowel syndrome, or poor digestion, adding sugarcane juice to your weight loss program is a natural treatment.
The potassium and high dietary fibre in sugarcane juice aid in smoother digestion and bowel movement. By improving digestion, sugarcane juice not directly helps prevent weight gain attributable to the shortcoming to soak up and assimilate nutrients properly. As well as, the improved elimination of waste from the body may additionally contribute to weight reduction.
6. Natural Sugar
Sugarcane juice is good. Nevertheless it incorporates unrefined sugar. Interestingly it has only a 10-15% sugar concentration. The remainder is water, fibre, enzymes, vitamins, and minerals. Moreover, sugarcane juice incorporates dietary fibre in reasonable amounts, which is able to keep you satiated for an prolonged period.
Good digestion ensures proper nutrient absorption and prevents mineral deficiencies. You’ll all the time feel hungry in case your body needs to soak up more nutrients.
It’s because, in that state, your body craves micro and macronutrients. Because of this, you eat extra calories, resulting in weight gain. Sugarcane juice can balance the pH levels in your stomach, keeping your digestive system healthy.
The HealthifyMe Note
On a weight reduction journey, it’s normal to have a couple of cravings. Sugarcane is wealthy in dietary fibre. It means you should have fewer cravings and grow to be less prone to snack between meals or add extra calories to your each day intake. The juice is a healthy post-workout drink that gives an easy energy boost and improves digestion.
Ways to Eat Sugarcane Juice for Weight Loss
It’s best to eat sugarcane juice immediately because it ferments quickly. Nevertheless, experts recommend storing the juice for a short while within the refrigerator. When purchasing sugarcane juice from a vendor, be certain that the juice is fresh and ready under hygienic conditions.
Healthy Recipe
Here’s a weight-loss-friendly recipe for sugarcane juice:
Servings: 1
Preparation time: 10 minutes
Ingredients
- Sugarcane (finely chopped): 6 cups (1500g)
- Ginger: 2 inches
- Lemon Juice: 2 tbsp (50g)
- A small piece of jaggery (optional)
- Water: ½ cup (125 ml)
Approach to Preparation
- Mix the chopped sugarcane and ginger. Don’t add water.
- Strain the juice using a sieve or cotton cloth.
- Add water to the juice and mix it again.
- Add the lemon juice and jaggery to the juice and strain it well.
- Serve fresh with or without ice cubes.
Things to Keep in Mind
Extra sugar isn’t a great thing, even when it comes from natural sources like sugarcane. Although sugarcane juice incorporates some nutrients, limiting yourself to a small glass a day is important in the event you are on a sugar-free weight loss program. Nevertheless, having sugarcane juice two-three times every week is right.
Introducing a brand new food or drink to your weight loss program could be a challenge. Everyone responds to different foods in alternative ways. For instance, some people may need a spike of their blood sugar levels after consuming sugarcane juice. In contrast, others won’t see any change.
On a broader level, everyone has their unique carbohydrate tolerance, meaning how much carbs they will comfortably eat each day. The HealthifyPRO CGM can offer you “real-time” feedback on how your blood sugar reacts to specific foods. Because of this, you possibly can make informed decisions about what to eat and avoid.
Sugarcane juice has multiple advantages but all the time check together with your doctor or nutritionist before consuming any recent food or drink. It is particularly relevant if you’ve gotten any underlying health conditions like diabetes. The Pro Coaches at HealthifyMe use real-time glucose tracking and Smart Scale to show you how to understand your lifestyle. They guide you and determine which habits support or hinder your weight reduction goals. This fashion, you possibly can make the mandatory changes.
Conclusion
The standard and inexpensive sugarcane juice is greater than only a refreshing drink for warm summer days. Raw sugarcane juice aids in weight reduction and is a natural, healthy substitute for sugary drinks or soda in your weight loss program.
As well as, the fibre in sugarcane juice increases feelings of fullness, so that you eat less food. Because of this, you could have less space or desire to eat processed junk foods.
The high-fibre, fat-free sugarcane juice is a pick-me-up on-the-go drink. It is right for those days once you crave something healthy and sweet.
Nevertheless, the advantages of sugarcane juice will only remain once you drink it moderately. Also, please follow an energetic lifestyle and eat a balanced meal devoid of sugar. Only then, include sugarcane juice occasionally.
Steadily Asked Questions (FAQs)
Q. Can I drink sugarcane juice during weight reduction?
A. Yes, you possibly can drink sugarcane juice during weight reduction. The fibre in sugarcane juice keeps you fuller for a more prolonged period and helps prevent cravings. Sugarcane juice can be a drink with natural sweetness, so there isn’t a must add empty-calorie sweeteners. Plus, the juice incorporates no fats.
Q. What happens if I drink sugar sugarcane juice each day?
A. Sugarcane juice has many advantages on your health. Nevertheless, it can be crucial to not overindulge. It will possibly result in weight gain, upset stomach, and spike blood sugar levels. Due to this fact, it’s advisable to have sugarcane juice two-three times every week.
Q. What’s the very best time to drink sugarcane juice?
A. You’ll be able to have it as a post-workout drink for refreshment and mineral replenishment. Nutritionists suggest drinking sugarcane juice before noon. But in the event you live in a hot and humid place, the best time to drink sugarcane juice is within the afternoon once you feel drained.
Q. Is sugarcane juice high in calories?
A. 240 ml or nearly 8-ounce serving of sugarcane juice with no additives incorporates 250 calories. Due to this fact, it’s best to drink sugarcane juice moderately. Ensure to not pair the juice with other calorie-dense foods .
Q. Is sugarcane juice cold or hot for the body?
A. Sugarcane juice provides a cooling effect on your body. As per Ayurveda, it’s a pitta shamak. Which means it manages your body’s heat response and provides a cooling effect. Because of this, sugarcane juice is an unparalleled drink for the summer season.
Q. Can I gain weight by drinking sugarcane juice?
A. Drinking unsweetened, fresh sugarcane juice moderately is not going to cause weight gain. Nevertheless, it’s high in calories and natural sugar. So, excess consumption could cause a caloric surplus and blood sugar fluctuations. These two aspects, together, can trigger weight gain. Also, eating more calories than you burn will make you gain weight.
Q. Can we drink sugarcane juice on an empty stomach?
A. You’ll be able to drink sugarcane juice on an empty stomach, nevertheless it mustn’t have added sugars. Nevertheless, the very best time to eat sugarcane juice is after a workout to compensate for the lost body salts. You may also drink it as a day drink to rehydrate the body and shake off fatigue.
The Supporting Sources
1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Stopping Chubby Using Novel Dietary Strategies) Study. J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
https://pubmed.ncbi.nlm.nih.gov/31174214/
2. Singh A, Lal UR, Mukhtar HM, Singh PS, Shah G, Dhawan RK. Phytochemical profile of sugarcane and its potential health features. Pharmacogn Rev. 2015;9(17):45-54. doi:10.4103/0973-7847.156340
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441162/
3. Kalpana K, Lal PR, Kusuma DL, Khanna GL. The consequences of ingestion of sugarcane juice and business sports drinks on cycling performance of athletes as compared to plain water. Asian J Sports Med. 2013;4(3):181-189. doi:10.5812/asjsm.34256