Is Sugarcane Juice Good for Weight Loss?
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When we think about cooling off on a hot day, many of us in India might picture a glass of freshly squeezed sugarcane juice. It’s sold at roadside stalls and is a refreshing drink, especially in the summer months.
But if you’re trying to lose weight, then is this popular beverage a good choice?
What Makes Sugarcane a Sweet Favorite in India?
In India, if you ask someone, “What is sugarcane?” the answer is usually sugarcane juice. Sugarcane is a tropical grass widely grown across the country, especially in Northern states like Uttar Pradesh.
Many people enjoy fresh sugarcane sticks, known as ganderi in North India, cheruku in Andhra Pradesh and Telangana, and kozhivandu in Tamil Nadu. Sugarcane juice, freshly extracted by crushing the stalks and often served with a squeeze of lemon or mint and some masala powder, is popular across India.
In rural areas, people often prefer to enjoy raw sugarcane by chewing on the stalks to savour the sweet juice inside.
What is the Nutrition Value of Sugarcane Juice?
According to the Indian Food Composition Table (IFCT, 2017), 100 ml of sugarcane juice contains:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 58 kcal |
| Carbohydrate | 13 gm |
| Protein | 0.2 gm |
| Total Fat | 0.4 gm |
| Calcium | 18 mg |
| Phosphorus (P) | 22 mg |
| Iron | 1 mg |
| Total Fiber | 0.6 gm |
| Natural Sugar | 13 gm |
| *as per IFCT, 2017 | |
However, despite these nutrients, sugarcane juice is high in calories and sugars, which brings us to the important question.
Is Sugarcane Juice Good for Weight Loss?
Here’s the straightforward answer – No juice is good for weight loss, and that includes sugarcane juice. At Fitterfly, we don’t recommend juices, whether fruit or vegetable, as part of a weight loss plan. This is because juices, even natural ones, are calorie-dense and lack fiber.
When you drink juice, you’re consuming all the sugar and calories without the benefits of the fiber that helps you feel full.
For example – When you make a glass of apple juice, it takes about 2-3 apples, but would you be able to eat that many apples at once? Not really, right? That’s because apples have fiber, which makes you feel full.
When you drink just the juice, most of the fiber is gone, and you’re left with mostly sugar. Without the fiber, your body absorbs the sugar faster, and you don’t feel as full.
That’s why eating whole fruit is always better for you, especially if you’re trying to lose weight, because the fiber helps you feel satisfied and stops cravings.
But that’s not possible in the case of sugarcane because its fiber is not suitable for human consumption. So, it’s best avoided altogether.
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How Can Sugarcane Juice Help You Lose Weight?
In reality, sugarcane juice doesn’t play a significant role in weight loss. If you want to enjoy the essence of sugarcane while managing your weight, it’s better to chew on a small piece of raw sugarcane.
Chewing sugarcane takes time and effort, which means your body processes the sugars more slowly, and you also get the benefit of fiber.
What are the Health Benefits of Sugarcane Juice?
Sugarcane juice does have some benefits:
- It’s hydrating
- It provides a quick energy boost
- It contains antioxidants that can help reduce inflammation
But remember, these benefits don’t outweigh the fact that it is still loaded with a lot of natural sugars.
Are There Any Risks to Consuming Sugarcane Juice for Weight Loss?
Consuming sugarcane juice regularly can lead to excessive calorie intake, which might stall your weight loss or even lead to weight gain. Because it’s easy to drink and doesn’t fill you up like solid foods, you may consume more than your body needs.
Over time, this can also affect your blood sugar levels.
Sugarcane During Summers
It’s common to crave sugarcane juice during the summer because of its cooling and hydrating properties. But if you’re watching your weight, it’s better to stick to water or flavoured water with a squeeze of lemon.
And if you really want to enjoy sugarcane, consider eating a small piece of the raw stick instead of drinking the juice.
What are the Things to Keep in Mind?
- Always choose whole fruits or vegetables over juices, as they’re more filling and have less concentrated sugar.
- Limit your intake of sugary drinks like sugarcane juice to avoid unwanted calories.
How We At Fitterfly Can Help You?
At Fitterfly, we focus on sustainable and healthy weight loss, avoiding sugarcane juice due to its high sugar content. We offer personalized meal plans based on whole, nutrient-rich foods to manage cravings and keep you full.
Our fitness coaches create tailored exercise routines to help you stay active, while our success coaches provide continuous support and motivation, ensuring you stay on track throughout your journey.
We bring together all the elements you need—nutrition, fitness, and mindful eating, under one program to help you achieve lasting results. Instead of depending on sugarcane juice or other high-sugar options, we empower you to make healthier choices for effective weight loss.
Reach out to us today for personalized guidance on your journey to better health. To know more, just give us a missed call at 08046807733, and we will get back to you!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can I drink sugarcane juice daily to lose weight?
Drinking sugarcane juice daily is not ideal for weight loss due to its high sugar content and calorie count.
Does sugarcane reduce belly fat?
There is no evidence to suggest that sugarcane or sugarcane juice can specifically target belly fat. Consuming it regularly could contribute to fat gain if not consumed in moderation.
Can Sugarcane Juice Help Reduce Cravings For Sweets?
While sugarcane juice may temporarily satisfy a sweet craving, it’s not a sustainable solution. It adds more sugar to your diet without helping you reduce overall cravings.
Can I gain weight by drinking sugarcane juice?
Yes, since sugarcane juice is high in sugar and calories, consuming it regularly could lead to weight gain.
How many calories are in sugarcane juice?
A 250ml serving of sugarcane juice contains roughly 180-200 calories, most of which come from sugar.
Is sugarcane juice good for digestion during weight loss?
Though sugarcane juice is sometimes said to help with digestion, its high sugar content makes it a poor weight-loss option. While chewing whole sugarcane can be a more satisfying way to enjoy it, the fiber is discarded after chewing, so it doesn't offer much digestive benefit either. Opting for other fiber-rich foods for digestion and weight loss is better.
Is sugarcane juice good for post-workout recovery during weight loss?
While it can provide a quick energy boost due to its sugar content, it’s not the best post-workout drink for weight loss. Go for a balanced option with protein and healthy carbs instead.
What are the Ways to Consume Sugarcane for Weight Loss?
The best way to enjoy sugarcane, as we mentioned, is by chewing it in its raw form. While you get to enjoy the sweetness, it's important to note that the fiber is discarded after chewing. This means you don’t get the full benefits of fiber for digestion or feeling full (satiety), so it’s not ideal for weight loss. Instead, opt for whole fruits and vegetables that provide both sweetness and fiber, like apples, pears, guava etc.
What is the Best Time to Drink Sugarcane Juice for Weight Loss?
At Fitterfly, our nutrition coaches strongly recommend that our members avoid any type of juice, whether fruit or vegetable, regardless of the ingredients.
