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Is Sugarcane Juice Good for Diabetes and Weight Loss?

Published on: Sep 21, 2023
5 min Read
Is Sugarcane Juice Good for Weight Loss
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Namaste, everyone!  Today, we’re going to understand a topic that’s close to home – sugarcane juice and its relationship with weight loss.  We know how much we Indians adore our “ganne ka ras,” but what does it mean for people with diabetes? 

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Let’s uncover the facts and explore this traditional Indian summer drink in greater detail! And check if, Is Sugarcane Juice Good for Weight Loss?

What is Sugarcane Juice? 

We love our “ganne ka ras,” also known as sugarcane juice. It’s a special part of our culture, especially when the weather gets super hot. This tasty drink comes from the tall, green sugarcane plants you see at roadside stalls all over the country.

It’s naturally sweet and incredibly refreshing, making it a favorite for cooling down on hot days. People have been enjoying this drink for a very long time, and it’s like a sweet relief from the blazing sun.

Nutritional Content of Sugarcane Juice

Before we get into the diabetes connection, let’s take a closer look at what makes sugarcane juice a beloved beverage. Within that glass of liquid sunshine, you’ll discover a treasure trove of nutrients:

Nutrient Amount per Serving (100 ml)
Calories 60 kcal 
Carbohydrates 12 g
Sugars 8.6g
Dietary Fiber 0g
Protein 0.4g
Fat 0g
Vitamin C 10 mg
Calcium 10 mg 
Iron 0.2 mg 
Potassium 160  mg

1. Vitamins

 Sugarcane juice is a source of vitamin C, an antioxidant that supports your immune system and overall health.

2. Minerals

 Sugarcane juice is a very good source of potassium but it also has small yet significant quantities of essential minerals like iron, calcium, and magnesium, which play vital roles in various bodily functions.

3. Natural Sugars

The natural sugars found in sugarcane juice, such as fructose and glucose, provide a quick energy boost.

4. Fat-Free and Low Calories

It’s a guilt-free indulgence, as sugarcane juice is naturally fat-free and low in calories.

Sugarcane Juice and Diabetes

Now, let’s address the elephant in the room: Is sugarcane juice safe for weight loss people managing diabetes? It’s a critical question, given the rising prevalence of diabetes in our country. Here’s what you need to know:

1. Natural Sugars and Blood Sugar Levels

Sugarcane juice has natural sugars making the GI of sugarcane juice 43 which is moderately high, that can make blood sugar go up fast in people with diabetes.

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After drinking it, your body absorbs these sugars quickly, which can raise your blood sugar a lot. So, if you have diabetes, it’s important to check your blood sugar levels after having sugarcane juice.

Tips for Consuming Sugarcane Juice for Weight Loss

1. Moderation is Key

As with most aspects of life, moderation is key when it comes to sugarcane juice. While a small glass of this delightful beverage can be enjoyed occasionally, excessive consumption can result in a sugar overload, which is particularly risky for individuals with diabetes.

2. Combine with Fiber

To make sugarcane juice not affect your blood sugar too much, you can eat foods with fiber when you drink it. Like, have some roasted chickpeas or cucumber slices with your juice.

This helps slow down how your body takes in the sugar. It’s a good way to keep your blood sugar from going too high.

Even though sugarcane juice is a good refreshing drink for people without diabetes but it is not a good option for people with diabetes.

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3. Timing is Everything

The timing of consumption matters, especially for individuals with diabetes. Opt to enjoy your sugarcane juice earlier in the day mostly during noon when your body is naturally more efficient at handling sugars. This can help prevent significant spikes in blood glucose levels.

4. Consult Your Healthcare Provider

Perhaps the most crucial piece of advice is to consult your healthcare provider or a registered dietitian if you have diabetes. They can provide personalized guidance based on your health status, dietary preferences, and specific needs.

This individualized approach ensures that you make informed choices about incorporating sugarcane juice into your diet.

Benefits of Drinking Sugarcane Juice for Weight Loss for People who don’t have diabetes.

Benefits of Sugarcane Juice

While the diabetes-diet connection demands careful consideration, it’s worth noting the benefits of sugarcane juice for those without diabetes:

1. Cooling Effect

Sugarcane juice is renowned for its cooling properties, making it an excellent choice to beat the heat during India’s scorching summers.

2. Hydration

Staying hydrated is crucial for overall health, especially in hot and humid climates. Sugarcane juice provides hydration while also offering a pleasant taste.

3. Nutrient Boost

In comparison to sugary sodas and artificially sweetened beverages, sugarcane juice stands out as a healthier alternative. It’s packed with nutrients and free from artificial additives.


Sugarcane juice is undeniably a beloved Indian classic, cherished for its natural sweetness and refreshing qualities. However, for individuals managing diabetes, it’s essential to approach it with caution, ensuring moderation and thoughtful dietary choices. 

Always prioritize your health, and remember, a balanced lifestyle, including dietary diversity and regular physical activity, is the key to a sweeter life! 

So, whether you’re enjoying a glass of sugarcane juice under the scorching sun or considering its place in your diabetes management plan, let’s raise our glasses to informed choices and good health. 

To be certain, we suggest you also speak to our diabetes healthcare team, which has an expert dietician, physiotherapist and psychologist to understand is sugarcane juice good for Weight Loss? Or even if sugarcane juice is good for weight loss in diabetes diet and much more. 

To learn more about Fitterfly’s Diabetes Care Program and how it can help you intelligently take control of your diabetes, speak to one of our counselors by just giving us a missed call at 08069450746, and we will definitely get back to you.

You can also try our weightloss calculator to learn more about your journey towards a healthier lifestyle.

Wish to know more? Sign up for our program.

Cheers, or as we say in India, “Koi naatho, ganne ka ras piyo!” (but ofc in moderation and as advised by your healthcare professional)


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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