Sugarcane juice, also known as garapa, is a natural beverage that offers several health benefits, such as increasing energy, strengthening the immune system, promoting weight gain, and helping prevent premature aging.
These benefits come from its high carbohydrate content and the presence of antioxidant compounds like luteolin, apigenin, and carotenoids.
Sugarcane juice is commonly sold fresh at markets or juice stands and can also be used in recipes like smoothies, mousses, juices, and cocktails. In addition, some labs are developing powdered sugarcane juice, made from dehydrated sugarcane, which should be diluted in water before drinking.
Health benefits
The main health benefits of sugarcane juice include:
1. Boosting energy
Sugarcane juice is rich in easily absorbed carbohydrates that provide a quick energy boost and reduce muscle fatigue. It can be a good choice to improve physical performance when consumed before or during high-intensity or long-duration workouts.
It can also be consumed after exercise to help replenish energy and restore muscle glycogen, which stores energy in the muscles and helps with recovery.
2. Strengthening the immune system
Because it contains good amounts of flavonoids like luteolin, tricin, and apigenin, sugarcane juice has antioxidant properties that help strengthen the immune system, reduce inflammation, and fight viruses and bacteria.
3. Helping prevent high blood pressure
Sugarcane juice may help prevent high blood pressure because it contains potassium, a mineral that relaxes blood vessels and improves circulation. Potassium also helps remove excess sodium from the bloodstream, which supports cardiovascular health.
4. Helping prevent anemia
Sugarcane juice can help prevent anemia because it contains iron, a mineral essential for producing hemoglobin, the protein that transports oxygen throughout the body and is often low in cases of anemia.
Sugarcane juice also contains vitamin C, a nutrient that improves the absorption of iron from foods.
5. Preventing premature aging
Thanks to its flavonoid and carotenoid content, sugarcane juice helps protect healthy skin cells from damage caused by free radicals, preventing premature aging, wrinkles, and sagging skin.
6. Supporting weight gain
Because it is rich in carbohydrates, sugarcane juice adds calories to the diet and can help promote healthy weight gain when consumed in moderation.
The carbohydrates in sugarcane juice also support muscle growth by providing the energy needed for exercise and physical activity.
Also recommended: How to Gain Weight: 7 Healthy Eating Tips (& 3-Day Meal Plan) tuasaude.com/en/how-to-gain-weight7. Helping prevent cancer
Flavonoids and carotenoids found in sugarcane juice may help prevent cancer by reducing inflammation and fighting oxidative stress caused by excess free radicals.
However, more human studies are needed to confirm these possible benefits.
Does sugarcane juice cause weight gain?
Because it is high in calories, sugarcane juice can cause weight gain if consumed in large quantities, especially when combined with an unbalanced diet and lack of physical activity.
Nutrition facts
The following table provides nutritional information based on a 240 mL (1 cup) serving of sugarcane juice:
To get the most benefits out of sugarcane juice, it is important to include it as one part of a balanced and healthy diet combined with regular physical activity.
To learn how to include sugarcane juice in a healthy eating plan, you can schedule an appointment with a registered dietitian.
How to make
To make sugarcane juice at home:
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Peel and cut 600 g (about 1.3 lbs) of sugarcane into small cubes;
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Blend or process the pieces in small batches until a pulp forms;
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Strain the mixture well to extract the juice.
Sugarcane juice can be enjoyed plain or used in recipes such as smoothies, mousses, juices, and cocktails. Some labs have also developed powdered sugarcane juice, which should be diluted in water before drinking.
Frequently asked questions
Some common questions about sugarcane juice include:
1. How much sugarcane juice can you drink per day?
There is no specific recommended amount of sugarcane juice to consume in a day, as it depends on individual calorie needs and physical activity levels.
However, the World Health Organization (WHO) recommends that added sugars, such as those in sugarcane juice, make up less than 10% of total daily calories. For a 2,000-calorie diet, this equals about 50 g (200 calories) of added sugar, or around 280 mL of sugarcane juice per day.
2. Is sugarcane juice bad for you?
In general, sugarcane juice is safe for most people. However, in people with diabetes or fructose intolerance, it may cause blood sugar spikes or digestive discomfort, like diarrhea.
3. Can pregnant people drink sugarcane juice?
Yes, pregnant people can drink sugarcane juice. However, to avoid diseases such as Chagas disease, it is important to buy it from hygienic, licensed establishments that are inspected and approved by local health authorities.
4. Does sugarcane juice cause sleepiness?
There is no scientific evidence showing that sugarcane juice causes drowsiness or affects sleep.
5. Can people with diabetes drink sugarcane juice?
Yes, people with diabetes can drink sugarcane juice, as long as it is consumed in moderation and under the guidance of a doctor or registered dietitian.
Because it is high in natural sugars, sugarcane juice can quickly raise blood glucose levels if consumed in excess.
6. Can babies drink sugarcane juice?
The American Academy of Pediatrics does not recommend giving added sugars to children under 2 years of age. Therefore, babies should not drink sugarcane juice, as it is considered a source of added sugar.
7. Does sugarcane juice contain alcohol?
No, sugarcane juice does not contain alcohol. It is made by pressing or blending sugarcane and does not go through fermentation or distillation, which are the processes that produce alcohol.