Drinking a glass of raw sugarcane juice has a surprising number of health benefits and is loaded with critical nutrients that our body needs. Raw sugarcane juice can lower blood pressure, strengthen the bones, reduce cholesterol, aid in weight loss, fight fevers and infections, and soothe stress. It can help you sleep better, boost energy levels, support kidney health, strengthen the immune system, protect the skin, optimize digestion and manage diabetes, among others.
What is Sugarcane Juice?
Sugarcane juice is derived from the sugarcane plant, which is also the source of the majority of white table sugar and processed sugar. The botanical name of sugarcane is Saccharum officinarum, where Saccharum denotes its sweet taste due to its high sucrose content.
Sugarcane juice is particularly popular in countries with a large production of sugarcane, such as Brazil, India, and Thailand, where street vendors and juice carts are a common sight. Usually, the juice is freshly pressed from the cane using iron rollers. It may be served as a cooling drink with ice, flavored with a squeeze of lemon, or topped with mint, ginger, and rock salt.
Sugarcane juice is also the base ingredient for dozens of other products, like jaggery, molasses, rum, biofuel, and ethanol.
Sugarcane Juice Nutrition Facts
The nutritional density of sugarcane juice is impressive and includes significant levels of potassium, calcium, magnesium, iron, manganese, various amino acids, zinc, thiamin, and riboflavin. There are approximately 180 calories in an 8-ounce glass of sugarcane juice, as well as 30 grams of sugar. Furthermore, this juice is high in dietary fiber. It provides antioxidants like flavonoids and polyphenolic compounds, which can further aid your overall health and reduce oxidative stress.
Benefits of Sugarcane Juice
The top benefits of sugarcane juice include the following.
Boosts Energy
Unlike drinks and foods that are packed with processed sugar and high-fructose corn syrup, the natural supply of sugars in sugarcane juice can provide a solid stock of energy that can start your day off strong and regulate the release of glucose in your body for a healthy “sugar high.” Sugarcane juice is an excellent natural choice to rehydrate the body and stave off fatigue. [1] [2]
Skin Care
One of the components of sugarcane juice is alpha hydroxy acids, specifically glycolic acid, which has been linked to antioxidant effects on the skin. This juice, when regularly consumed, can clear up skin inflammation and infections, while also reducing signs of aging, such as wrinkles, blemishes, discoloration, and scars. [3] [4]
Support during Pregnancy
Sugarcane juice taken during pregnancy can help to boost metabolism, improve digestion, reduce symptoms of morning sickness, and provide energy throughout the day, thanks to its low glycemic index. It can boost the immune system naturally, rather than having to rely on pharmaceuticals or antibiotics. This juice also helps eliminate symptoms of constipation, another frequent complaint by pregnant women. That being said, as with any addition to a pregnancy diet, run the idea past your doctor first. [5]
Freshen Breath & Fight Cavities
Sugarcane juice is often consumed as a home remedy for tooth decay, and resulting bad breath. Sugarcane has minerals such as calcium and phosphorus that protect the enamel of your teeth, protect against decay, and strengthen your teeth. The high doses of nutrients in this juice help counter bad breath due to nutrient deficiency.
Bone Mineral Density
Intake of this juice boosts calcium, iron, potassium, magnesium and manganese levels in the body, making it a critical part of strengthening your bones. This, in turn, helps to prevent the development of osteoporosis. A single glass of this juice every day can keep your bones strong as you age.
Improved Digestion
There are certain laxative qualities of sugarcane juice, thanks to its supply of dietary fiber. The fiber helps stimulate peristaltic motion, heal inflammation in the gut, and relieve symptoms of constipation, bloating and cramping. [6]
Lower Cholesterol Levels
Studies have found that drinking raw sugarcane juice can help to lower overall cholesterol levels, both LDL cholesterol and triglycerides, which can further protect your heart. [7]
Stress Management
Some of the amino acids found in sugarcane juice, in addition to tryptophan and magnesium, can help to balance your stress hormone levels and even help to induce sleep. If you regularly suffer from insomnia or interrupted sleep and give relief from insomnia or interrupted sleep. [8]
Normal Blood Pressure
With its supply of potassium, sugarcane juice is able to reduce the strain and tension in blood vessels and arteries, effectively lowering blood pressure, and helping you maintain a healthy cardiovascular system [9]
Sugarcane juice helps to keep your bones strong as it is rich in minerals. Photo Credit: Shutterstock
Strengthened Immune System
With a rich supply of vitamin C and antioxidants, this juice is known to stimulate and boost the immune system, and reduce infections in the stomach, liver and respiratory tracts. [10]
Prevention of Kidney Stones
Numerous studies have linked the consumption of sugarcane juice with a lower occurrence of urinary tract infections and a lower risk of developing kidney stones. Essentially, this juice detoxifies the body and protects the function of the body’s detoxing centers. [11]
Sugarcane Juice for Weight Loss
Sugarcane juice is rich in dietary fiber that helps to bind with fat and prevent it from being stored in the body, while also making you feel full, thus preventing snacking and overeating. Your digestive health will also be boosted by fiber, helping to relieve constipation and improving your gut’s ability to absorb critical nutrients. The alkaline nature of this juice helps to create the ideal environment for fat-burning, rather than an overly acidic system, while the high natural sugar content provides a huge source of energy, which increases activity and stimulates more calorie-burning.
Sugarcane Juice for Diabetes
This juice has a surprisingly low glycemic index, based on the types of sugars that are found in the juice, so it is actually more beneficial than your average fizzy drink or soda, as the sugars are more slowly absorbed and processed by the body, preventing the sugar rush that many people associate with high glycemic beverages. For people not suffering from Type 2 diabetes, this drink can actually help to regulate your blood sugar levels, when consumed in moderation. [12]
However, for patients with Type 2 diabetes, it is important to speak with a doctor before consuming this juice.
Side Effects of Sugarcane Juice
The side effects of this juice include:
- Headaches
- Stomach upset
- Nausea
- Dizziness
- A worsening of bleeding disorders
- Insomnia
Most of these side effects occur if you consume high concentrations of sugarcane juice; remember, only 1 glass per day is required to derive most of this juice’s benefits.
