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Is Sugarcane Juice Good for Weight Loss?

Sugar cane juice or ganne karas is a refreshing drink produced from sugar cane stalks. It is a preferred drink in lots of parts of the world, including Asia and South America.

Sugar cane juice is a delicious drink not only in summer but additionally in winter, which helps to hydrate the body. In addition, many traditional Ayurvedic remedies use sugar cane and its derivatives. But did you recognize that this easy drink can also be healthy and useful for weight reduction?

People often criticize sugarcane juice for its high sugar content. Still, many must realize that it is usually wealthy in dietary fiber. The fiber makes sugarcane juice a viable selection for people seeking to shed some pounds, as fiber can keep you feeling full for longer. However, there are some things it is advisable concentrate on before adding sugarcane juice to your weight loss program, especially if you may have diabetes.

Benefits of drinking sugarcane juice for weight reduction

Sugar cane juice is an excellent option so as to add a sweet snack to your weight reduction weight loss program. Unlike most processed sugary drinks, cane juice comprises no fattening added sugars or artificial flavors with empty calories.

In its unprocessed form, sugar cane juice comprises the next ingredients.

  • 70-75% water
  • 10-15% fiber
  • 13-15% natural sugar or sucrose

Although it’s a natural unrefined sugar, the juice is best consumed in controlled amounts.

Some other the explanation why sugar cane juice sparsely is usually a viable weight-loss drink include:

1. Fat-free drink

Gaining unwanted fat is a big fail for anyone attempting to shed those extra kilos. Sugar cane juice is a fat-free alternative to other sugary or bottled beverages. It doesn’t contain cumulative saturated and trans fats.

2. Keeps you feeling full

Sugar cane juice is sweet for weight reduction since it comprises high amounts of dietary fiber. AND research shows that dietary fiber intake may promote weight reduction in obese adults following a calorie-restricted weight loss program.

Fiber makes you are feeling full, which prevents overeating or snacking, especially between meals. Therefore, it could actually result in weight reduction since you devour fewer calories.

HealthifyPRO tip

3. An excellent detox drink

Detoxifying your body is crucial for weight reduction and overall health. Sugar cane juice is top-of-the-line ways to do that.

AND research shows that sugarcane juice and its unrefined forms, similar to molasses, brown sugar and jaggery, are the richest source of flavonoids and other phenolic compounds.

These compounds have a robust detoxifying effect. Ayurveda also recommends drinking unsweetened fresh cane juice to flush out toxins.

4. Post-workout drink

Not only is sugarcane good for weight reduction, but it surely also comprises the essential minerals needed to hydrate your body post-workout.

These minerals include calcium, copper, magnesium, manganese, zinc, iron, and potassium. Therefore, sugar cane juice is an excellent alternative to artificial energy drinks and post-workout energy bars.

AND research shows that sugarcane juice is as effective as business sports drinks during exercise. What’s more, it’s a more practical hydration drink than plain water or sports drinks.

5. Improves digestion

Sugar cane juice has long been known for its stomach-soothing and digestive system soothing properties. So in the event you suffer from acidity, irritable bowel syndrome or poor digestion, adding sugar cane juice to your weight loss program is a natural treatment.

The potassium and high fiber content in sugar cane juice help with smoother digestion and bowel movements. By improving digestion, sugar cane juice not directly helps prevent weight gain attributable to the lack to properly absorb and assimilate nutrients. In addition, improving the elimination of waste from the body also can contribute to weight reduction.

6. Natural sugar

Sugar cane juice is good. But it comprises unrefined sugar. Interestingly, it has only 10-15% sugar concentration. The rest is water, fiber, enzymes, vitamins and minerals. In addition, sugar cane juice comprises dietary fiber in reasonable amounts, which is able to keep you feeling full for an extended time.

Good digestion ensures proper absorption of nutrients and prevents mineral deficiencies. You will at all times feel hungry in case your body needs to soak up more nutrients.

This is because on this state, the body demands micro and macro nutrients. As a result, you devour extra calories, which ends up in weight gain. Sugar cane juice can balance the pH level within the stomach, keeping the digestive system healthy.

Note HealthifyMe

Ways to devour sugarcane juice for weight reduction

Sugar cane juice is best consumed instantly because it ferments quickly. However, experts recommend storing the juice for a short while within the refrigerator. When buying cane juice from a retailer, be sure that that the juice is fresh and ready under hygienic conditions.

A healthy recipe

Here is a weight reduction friendly sugarcane juice recipe:

Servings: 1

Preparation time: 10 minutes


  • Sugar cane (finely chopped): 6 cups (1500g)
  • Ginger: 2 inches
  • Lemon juice: 2 tablespoons (50g)
  • A small piece of jaggery (optional)
  • Water: ½ cup (125 ml)

A way of preparing

  • Blend chopped sugar cane and ginger. Do not add water.
  • Strain the juice through a sieve or cotton cloth.
  • Add water to the juice and mix again.
  • Add lemon juice and jaggery to the juice and strain well.
  • Serve fresh with or without ice cubes.

What to recollect

Extra sugar isn’t a very good thing, even when it comes from natural sources like sugar cane. Although sugar cane juice comprises some nutrients, limiting yourself to a small glass a day is crucial in the event you are on a sugar-free weight loss program. However, drinking sugar cane juice two to thrice every week is good.

Introducing a recent food or drink into your weight loss program is usually a challenge. Everyone reacts to different foods in other ways. For example, some people may experience a spike in blood sugar after consuming sugarcane juice. Others may not notice any change.

On a broader level, everyone has their very own unique carbohydrate tolerance, meaning how much carbs they’ll eat per day. HealthifyPRO CGM can provide “real-time” feedback in your blood sugar response to specific foods. As a result, you’ll be able to make informed decisions about what to eat and what to avoid.

Sugar cane juice has many advantages, but at all times check along with your doctor or nutritionist before consuming any recent food or drink. This is very vital if you may have any underlying medical conditions similar to diabetes. The skilled trainers at HealthifyMe use real-time glucose tracking and a wise scale to show you how to understand your lifestyle. They guide you and determine which habits support or hinder your weight reduction goals. This way you’ll be able to make the essential changes.


The humble and cheap sugar cane juice is greater than only a refreshing drink for warm summer days. Raw cane juice helps with weight reduction and is a natural, healthy substitute for sugary drinks or soda in your weight loss program.

In addition, the fiber in sugarcane juice increases satiety, so that you eat less food. As a result, you’ll have less space or desire to eat processed, unhealthy foods.

Rich in fibre, fat-free sugar cane juice is a drink that stimulates motion. It’s perfect for those days while you’re craving something healthy and sweet.

However, the advantages of sugarcane juice will only remain in the event you drink it sparsely. We also ask you to steer an lively lifestyle and eat a healthful, sugar-free meal. Only then add sugarcane juice now and again.

Frequently Asked Questions (FAQ)

Q. Can I drink sugarcane juice while reducing weight?

A. Yes, you’ll be able to drink sugar cane juice while reducing weight. The fiber in sugar cane juice keeps you feeling fuller for longer and helps prevent cravings. Sugar cane juice can also be a drink with a natural sweetness, so there isn’t a must add empty calories of sweeteners. In addition, the juice doesn’t contain fat.

Q. What will occur if I drink cane juice each day?

A. Sugar cane juice has many advantages to your health. However, it is crucial to not overdo it. This can result in weight gain, upset stomach, and blood sugar spikes. Therefore, it’s advisable to drink sugarcane juice two to thrice every week.

Q. What is the perfect time to drink sugarcane juice?

A. You can drink it as a post-workout drink to refresh and replenish minerals. Nutritionists recommend drinking sugarcane juice before noon. But in the event you live in a hot and humid place, the proper time to drink cane juice is within the afternoon while you feel exhausted.

Q. Is cane juice high in calories?

A. A 240 ml or nearly 8-ounce serving of cane juice without additives comprises 250 calories. Therefore, it’s best to drink sugar cane juice sparsely. Make sure you do not mix the juice with other high-calorie foods.

Q. Is cane juice cold or hot for the body?

A. Sugar cane juice has a cooling effect on the body. According to Ayurveda, it’s pitta shamak. This signifies that it manages the body’s heat response and provides a cooling effect. Thanks to this, sugar cane juice is an incomparable drink for the summer season.

Q. Can I gain weight drinking sugar cane juice?

A. Drinking unsweetened fresh cane juice sparsely won’t cause weight gain. However, it’s high in calories and natural sugar. Thus, excessive consumption could cause a caloric surplus and fluctuations in blood sugar levels. The combination of those two aspects could cause weight gain. Also, consuming more calories than you burn will cause you to realize weight.

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

A. Cane juice will be drunk on an empty stomach, but it surely mustn’t contain added sugars. However, the perfect time to devour sugarcane juice is after training compensate for lost body salts. You also can drink it as a day drink to rehydrate your body and shake off fatigue.

Auxiliary sources

1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber intake predicts weight reduction and dietary adherence in adults consuming calorie-restricted diets: The Lost Pounds Study (Preventing Overweight Using New Eating Strategies). 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 sugar cane and its potential health facets. Pharmacogn Fr. 2015;9(17):45-54. doi:10.4103/0973-7847.156340


3. Kalpana K, Lal PR, Kusuma DL, Khanna GL. Effect of consumption of sugar cane juice and business sports drinks on cycling performance of athletes in comparison with plain water. Asian J Sports Med. 2013;4(3):181-189. doi:10.5812/asjsm.34256


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