13 Amazing Health Benefits of sugarcane

Do you know that sugarcane is more than a natural sweet ingredient? Loaded with various nutrients, it goes beyond its sweetness. From boosting energy levels to promoting skin health, the health benefits of sugarcane are remarkable. Our blog will guide you on how sugarcane can be a healthy delight for you! Also, we’ll discuss its downsides when consumed excessively! 

15 Surprising Benefits of Sugarcane

There is a never-ending list of sugarcane benefits as it is rich in iron, calcium, vitamin C, and antioxidants. The following are a few nutritionist-proven benefits of consuming sugarcane:-

1. Boosts Energy Levels

• The natural sugars like sucrose, glucose, and fructose in sugarcane make it an ideal drink to get a quick energy boost.

• Also, it quickly provides glucose, which is a primary source of energy and helps restore energy stores and alleviate fatigue. 

2. Strengthens the Liver

• Research reports that sugarcane is an effective ingredient to get relief from jaundice as it controls the bilirubin levels, which are reduced by jaundice due to liver disease.

• Additionally, it has a lot of antioxidants that can combat liver infections. Thus, it aids in strengthening liver health.

3. Promotes Stronger Bones & Teeth 

• Being rich in calcium, sugarcane can strengthen the bones and reduce the risk of developing osteoporosis.

• Its phosphorus content aids in strengthening tooth enamel and preventing tooth decay. 

4. Eliminates Toxins

• Sugarcane is a diuretic and increases urine production, which helps eliminate toxins from the body.

• It supports the natural detoxifying functions of the liver, particularly managing jaundice, which leads to the accumulation of toxins. 

5. Treats Anemia

• As sugarcane contains a high quantity of iron, which boosts the body's hemoglobin (Hb) levels, it is beneficial for people suffering from anemia.

• You can drink sugarcane juice or chew raw sugarcane to prevent or fight anemia.

6. Improves Digestive Health

• Being a digestive tonic, sugarcane can relieve digestive problems like abnormal pH levels and potassium imbalances. 

• Also, sugarcane stimulates the release of digestive enzymes, which effectively help break down food and absorb nutrients. 

7. Boosts Immunity 

• Sugarcane is a good source of vitamin C, calcium, phosphorus, and antioxidants, which boost the immune system, helping the body fight off infections. 

• Also, its hydrating properties help maintain fluid balance, which is crucial for optimal immune function.

8. Prevents Inflammation 

• Being rich in antioxidants like flavonoids and polyphenols, sugarcane juice or extract can relieve inflammation caused due to sexually transmitted diseases (STDs) and urinary tract infections.

• It fights off oxidative stress, which helps lower inflammation throughout the body. 

9. Supports Muscle Function

• The potassium in sugarcane helps maintain electrolyte balance, which is crucial for nerve function and muscle contraction, preventing muscle spasms and cramps. 

• Also, it contains natural sugars that quickly provide the energy source for muscle activity. 

10. Aids in Weight Loss

• Sugarcane juice is low in calories and high in fiber, which can help control cravings and improve digestion, making it useful for weight loss when consumed in moderation. 

• Some studies suggest that drinking sugarcane juice can help boost metabolism, which can help you burn more calories and support weight loss.

11. Maintains Kidney Health

• Being a natural diuretic, sugarcane juice increases urine production, which helps the kidneys excrete toxins and waste products from the body.

• Also, increased urination can help eliminate bacteria that can prevent urinary tract infections and kidney stones. 

12. Fights off Cancer

• Rich in several antioxidants like flavonoids, phenolics, and vitamins, sugarcane juice can keep the body protected from the damage of free radicals, which can alleviate the formation of cancer cells.

• A study reports that polyphenol-rich sugarcane extract contains polyphenols that have anti-cancer properties, making it effective against cancer.

13. Promotes Skin Health

• Sugarcane juice contains alpha hydroxy acids (AHAs) like glycolic acid, which help with gentle skin exfoliation, clearing dead skin cells, preventing acne, and making skin brighter and smoother.

• In addition, it is loaded with vitamin C, which fights against free radical damage, a cause of premature aging, and also boosts collagen production, helping with a young and firmer skin appearance. 

14. Supports Healthy Blood Pressure

• High potassium content in sugarcane juice can help balance sodium levels, which is the cause of increased blood pressure.

• It also contains flavonoids, vitamin C, and polyphenols, which prevent inflammation and damage to blood vessels, thus maintaining blood pressure levels. 

15. Promotes Good Oral Health

• Sugarcane juice helps maintain calcium levels, fights off bad breath, and prevents tooth decay.

• Also, chewing sugarcane can aid in stimulating saliva production and removing plaque, which helps maintain oral health.

• However, avoid overconsumption as its high sugar content can cause tooth decay and always folow proper oral hygiene. 

Nutritional Value of Sugarcane Juice

Sugarcane juice is a powerhouse of several vital nutrients, which makes it a healthy drink to satisfy your sweet tooth.

In 1 cup (240 ml) of nutrient-rich sugarcane juice, you get:

Potential Downsides Of Sugarcane

While sugarcane is packed with nutrients and benefits, excessive consumption or specific health conditions can lead to minor drawbacks. Here are some considerations:-

1. Blood Sugar Spike

• Can cause rapid increases in blood glucose levels

• Potentially problematic for diabetics or those with insulin resistance

2. Dental Health Issues

• High sugar content can contribute to tooth decay

• Increases the risk of cavities if consumed frequently

3. Weight Gain

• Despite being natural, sugarcane contains significant calories

• Excessive consumption can lead to unwanted weight gain

4. Digestive Problems

• May cause bloating

• Can trigger diarrhea in some individuals if consumed in large quantities

• Potential digestive discomfort for those with sensitive stomachs

5. Potential Allergic Reactions

• Some individuals might experience allergic responses

• Can cause skin rashes or respiratory issues in rare cases

6. Interactions with Medications

• May interfere with blood sugar medications

• Can potentially affect insulin sensitivity

7. Dental Enamel Erosion

• High sugar content can gradually weaken tooth enamel

• Increases the risk of long-term dental complications

8. Potential Pesticide Exposure

• If not organically grown, it might contain pesticide residues

• Can pose health risks with prolonged exposure

9. Kidney Strain

• Excessive sugar intake can potentially burden kidney function

• May increase the risk of kidney-related complications

10. Nutritional Imbalance

• Overconsumption might replace more nutritionally diverse foods in the diet

• Can lead to micronutrient deficiencies if not balanced properly

Who Should Avoid Sugarcane?

While sugarcane juice is highly beneficial, certain individuals should consume it with caution. People with these medical conditions or issues should avoid or limit sugarcane consumption:

• Diabetes

• Insulin resistance

• Obesity

• Dental health issues

• Kidney problems

• Digestive disorders 

• Taking specific medications

• Liver problems

• Allergic Predispositions

• Cardiovascular conditions

Precautions to Take with Sugarcane

Precautions are necessary when consuming sugarcane:

• Do not consume in larger amounts as it contains a high quantity of natural sugars, which can contribute to health issues like high blood sugar levels, weight gain, and tooth decay.

• Always drink fresh and clean sugarcane juice as it spoils quickly, causing stomach infections.  

• No evidence is available about the safety of sugarcane during pregnancy and breastfeeding. So, always consider having it only after consulting your gynecologist to avoid complications.
  

• Do not have the juice during flu or cold, as it increases mucus secretion in some people.

• Take extra caution with older people and small children, as sugarcane can cause allergies in these age groups.

• Watch for allergies, as sugarcane juice can cause allergic reactions like itching in some individuals.

• Never use sugarcane and its juice as an alternative treatment option for any health issues. Always seek medical guidance from doctors and use only if instructed.

Tips to Enjoy Refreshing, Nutritious Sugarcane Juice

Follow these quick tips to enjoy delicious and nutritious sugarcane juice:

• Have Fresh Juice: Choose to drink freshly extracted juice.

• Add Lemon or Lime: These can add flavor and a tangy taste to it.

• Garnish with Mint Leaves: Gives a cool and aromatic touch.

• Spice It Up: Mix black salt, chaat masala, or ginger for an additional taste.

• Blend with Other Juices: Mix with natural pineapple, apple, or orange juice for a fruity combination.

• Enjoy as a Smoothie-style Drink: Blend with fruits like papaya and watermelon and add ice cubes to make a thicker, smoothie-style drink.

Simple Way to Make Sugarcane Juice at Home

The best idea is to drink fresh and clean sugarcane juice, which you can prepare yourself at home:

• Purchase some sugarcane sticks from the market or order them online

• Thoroughly clean all the sugarcane sticks.

• Remove the outer part of the sugarcane.

• Cut all the sticks into small pieces and put them in a blender.

• Add water as much as required.

• Now, add a pinch of black to the juice.

Here, your fresh, delicious juice is ready! Do not add sugar to get all the benefits of juice. 

Alternatives to Sugarcane Juice

If you are diabetic and usually have sugar cravings, instead of sugarcane juice, you can have these options:

• Fresh coconut water

• Fruit juices like orange, watermelon, or pomegranate juices

• Aloe vera juice

• Lemon water with honey

• Green tea

• Herbal drinks like mint or chamomile tea

• Cucumber or carrot juice

These provide different health benefits and flavors while lowering sugar intake!

Final Thoughts

The benefits of sugarcane are numerous, as it helps with digestion, strengthens the immune system, fortifies teeth and bones, and has many more health benefits. However, make sure to avoid overconsumption to prevent the risk of complications like high blood sugar levels, dental health issues, digestive problems, etc. Also, always use it with caution if you have pre-existing health issues, especially diabetes. The best advice is to contact a doctor before planning to drink it. 

Read Also: Is Jaggery Good for Diabetics?