Is sugar cane juice good for weight loss? – HealthifyMe

Sugar cane juice, or ganne ka ras, is a refreshing drink made from the stalks of sugar cane. It is a popular drink in many parts of the world, including Asia and South America.

Sugar cane juice is a delicious drink not only in summer but also in winter, and it helps to hydrate your body. In addition, many traditional Ayurvedic remedies use sugar cane and its derivatives. But did you know that this simple drink is also healthy and beneficial for weight loss?

People often criticize sugarcane juice for its high sugar content. Yet many must realize that it also contains a lot of dietary fiber. The fiber makes sugarcane juice a viable choice for people looking to lose weight, as the fiber can keep you satiated for longer. However, you should pay attention to certain things before adding sugarcane juice to your diet, especially if you have diabetes.

Benefits of drinking sugar cane juice for weight loss

Sugar cane juice is a great option to add a sweet treat to your weight loss diet. Unlike most processed sugary drinks, sugar cane juice contains no fattening added sugars or empty calorie artificial flavors.

In its raw form, sugar cane juice consists of the following.

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

Even though it is unrefined natural sugar, it is best to consume the juice in controlled amounts.

Some other reasons sugarcane juice can be a viable weight loss drink in moderation include:

1. Fat-free drinks

Gaining unwanted fat is a huge setback for anyone trying to shed those extra pounds. Sugarcane juice is a fat-free alternative to other sugary or bottled drinks. It has no accumulating saturated and trans fats.

2. Keeps you satiated

Sugar cane juice is good for weight loss as it contains dietary fiber in large amounts. A studies shows that dietary fiber intake can promote weight loss in overweight adults following a calorie-restricted diet.

Fiber makes you feel full, which prevents you from overeating or snacking, especially between meals. Therefore, it can lead to weight loss because you consume fewer calories.

The HealthifyPRO tip

Raw or fresh cane juice contains up to 13 grams of fiber per cup (240 ml). However, packaged or bottled ones have different amounts of fiber. Some may have a negligible amount of fiber but lots of added sugars. So read the food label to check the fiber content.

If you want a drink with fiber, it’s best to make unrefined and fresh sugar cane juice at home.

3. A good detox drink

Detoxifying your body is vital for weight loss and overall health. Sugar cane juice is one of the best ways to do this.

A studies shows that sugar cane juice and its unrefined forms, such as molasses, brown sugar and jaggery, are the richest source of flavonoids and other phenolic compounds.

These compounds have powerful detoxifying effects. Ayurveda also recommends drinking unsweetened fresh sugar cane juice to flush out toxins.

4. Post workout drink

Sugarcane is not only good for weight loss, it also contains essential minerals essential for post-workout hydration.

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

A studies shows that sugarcane juice is as effective as commercial sports drinks during exercise. In addition, it is a more effective rehydration drink than plain water or sports drinks.

5. Improves your digestion

Sugar cane juice has long been known for its ability to soothe the stomach and ease the digestive system. So if you suffer from acidity, irritable bowel syndrome or poor digestion, adding sugar cane juice to your diet is a natural remedy.

The potassium and high dietary fiber in sugar cane juice aid in smoother digestion and bowel movements. By improving digestion, sugarcane juice indirectly helps prevent weight gain caused by the inability to properly absorb and assimilate nutrients. In addition, the improved removal of waste products from the body can also contribute to weight loss.

6. Natural sugar

Sugar cane juice is sweet. But it contains unrefined sugar. Interestingly, it only has a sugar concentration of 10-15%. The rest is water, fiber, enzymes, vitamins and minerals. In addition, sugar cane juice contains dietary fiber in reasonable amounts, which keeps you satiated for a longer period of time.

Good digestion ensures proper absorption of nutrients and prevents mineral deficiencies. You will always be hungry when your body needs to absorb more nutrients.

It is because your body craves micro and macro nutrients in that state. As a result, you consume extra calories, leading to weight gain. Sugarcane juice can balance the pH levels in your stomach, keeping your digestive system healthy.

The HealthifyMe note

On a weight loss journey, it’s normal to have a few puffs. Sugarcane is rich in dietary fiber. This means you’ll feel less hungry and less likely to snack between meals or add extra calories to your daily intake. The juice is a healthy post-workout drink that provides an instant energy boost and improves digestion.

Ways to consume sugarcane juice for weight loss

It is best to consume sugar cane juice immediately as it ferments quickly. However, experts recommend keeping the juice in the refrigerator for a short time. When buying sugar cane juice from a vendor, make sure the juice is fresh and prepared under sanitary conditions.

healthy recipes

Here’s a weight loss friendly sugar cane juice recipe:

Servings: 1

Preparation time: 10 minutes


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

Method of preparation

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

Things to keep in mind

Extra sugar is never a good thing, even if it comes from natural sources like sugar cane. While sugar cane juice contains some nutrients, it’s essential to limit yourself to a small glass a day if you follow a sugar-free diet. However, it is ideal to drink sugarcane juice two to three times a week.

Introducing a new food or drink into your diet can be challenging. Everyone reacts to different foods in different ways. For example, some people may experience a spike in their blood sugar levels after consuming sugar cane juice. Others, on the other hand, may not see any change.

On a broader level, everyone has their unique carbohydrate tolerance, meaning how many carbohydrates they can comfortably eat on a daily basis. The HealthifyPRO CGM can give you “real-time” feedback on how your blood sugar is responding to specific foods. As a result, you can make informed decisions about what to eat and what not to eat.

Sugar cane juice has multiple benefits, but always check with your doctor or nutritionist before eating or drinking anything new. It is especially relevant if you have underlying health conditions, such as diabetes. The Pro Coaches at HealthifyMe use real-time glucose monitoring and Smart Scale to help you understand your lifestyle. They guide you and determine which habits support or hinder your weight loss goals. This way you can make the necessary changes.


The simple and affordable sugar cane juice is more than just a refreshing drink for hot summer days. Raw cane juice aids weight loss and is a natural, healthy substitute for sugary drinks or sodas in your diet.

In addition, the fiber in sugar cane juice increases the feeling of fullness, so you eat less. As a result, you may have less space or desire to eat processed junk food.

The fiber-rich, fat-free sugar cane juice is a pick-me-up on the go. It’s ideal for those days when you’re craving something healthy and sweet.

However, the benefits of sugar cane juice are only preserved if you drink it in moderation. Also, follow an active lifestyle and eat a balanced diet without sugar. Then occasionally add sugar cane juice.

Frequently Asked Questions (FAQs)

Q. Can I drink sugarcane juice while losing weight?

A. Yes, you can drink sugarcane juice while losing weight. The fiber in sugar cane juice keeps you satiated longer and helps prevent cravings. Sugarcane juice is also a drink with natural sweetness, so there is no need to add low-calorie sweeteners. In addition, the juice contains no fats.

Q. What happens if I drink sugar cane juice every day?

A. Sugar cane juice has many health benefits. However, it is important not to overdo it. It can lead to weight gain, stomach upset and spikes in blood sugar. Therefore, it is advisable to drink sugarcane juice two to three times a week.

Q. What is the best time to drink sugar cane juice?

A. You can drink it as a post-workout drink for refreshment and mineral replenishment. Nutritionists recommend drinking sugar cane juice before noon. But if you live in a hot and humid place, the ideal time to drink sugar cane juice is in the afternoon when you feel exhausted.

Q. Is sugar cane juice high in calories?

A. A 240 ml or nearly 8 ounce serving of sugar cane juice with no additives contains 250 calories. Therefore, it is best to drink sugar cane juice in moderation. Make sure not to combine the juice with other high-calorie foods.

Q. Is sugar cane juice cold or warm to the body?

A. Sugar cane juice has a cooling effect on your body. According to Ayurveda, it is a pitta shamak. That means it manages your body’s heat response and has a cooling effect. This makes sugar cane juice an unparalleled drink for the summer season.

Q. Can I gain weight by drinking sugar cane juice?

A. Drinking unsweetened, fresh sugar cane juice in moderation will not lead to weight gain. However, it is high in calories and natural sugar. Excessive consumption can therefore cause a calorie surplus and fluctuations in blood sugar. These two factors together can cause weight gain. You will also gain weight if you eat more calories than you burn.

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

A. You can drink sugarcane juice on an empty stomach, but it should not contain added sugars. However, the best time to consume sugar cane juice is after a workout compensate for the lost body salts. You can also drink it as an afternoon drink to hydrate the body and shake off fatigue.

The supporting resources

1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Diet Adherence in Adults Consuming Low-Calorie Diets: The POUNDS Lost (Preventing Obesity Using Novel Dietary Strategies) Study. 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 possible health aspects. Pharmacology Rev, 2015;9(17):45-54. doi:10.4103/0973-7847.156340

3. Kalpana K, Lal PR, Kusuma DL, Khanna GL. The effects of sugarcane juice and commercial sports drink intake on athletes’ cycling performance compared to plain water. Asian J Sports Med, 2013;4(3):181-189. doi:10.5812/asjsm.34256

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