Sugarcane Juice Health Benefits: Nutrition, Precautions & How to Make

As the outside temperature soars high and the sun shines high on us, there is nothing more satisfying than a chilled glass of sugarcane juice. It is a multipurpose beverage that quenches our thirst, keeps us hydrated in the sun, and provides our body with numerous essential nutrients. In short, a warm summer afternoon pairs well with chilled sugarcane juice/ gane ka ras.

Sugarcane juice is an excellent alternative to caffeinated and carbonated drinks. Rather than causing harm to our health, sugarcane juice offers a wide range of nutrients and health benefits. Accordingly, it is high in demand during summer.

Whether enjoyed plain on its own or with mint leaves and lemon, nothing matches the taste and fragrance of fresh ganne ka juice. It is a delicious way to get nutrients and treat your taste buds. Even our elders have always taught us about the importance of drinking this beverage in summer.

Are you finding it hard to recall them? Here is a detailed guide about the incredible health benefits of sugarcane juice.

What is Sugarcane?

Sugarcane, also known as Ganna in Hindi, is a giant tropical grass cultivated due to its high sugar content. It is grown in tropical and subtropical regions, with India being one of the largest producers of sugarcane around the world.

Moreover, sugarcane is also grown in the Indian states of Uttar Pradesh, Tamil Nadu, Andhra Pradesh, and Gujarat.

While some people like to chew the sugarcane with their teeth, which releases its sweet nectar, others like to consume its fresh juice. Also known as Ganne ka ras in Hindi, ganne ka juice is a popular drink in India during the summer season.

It is made by crushing the sugarcane stalks in a juicer along with some fresh mint, lemon, and black salt to balance the sweetness. Sugarcane juice is not only hydrating and refreshing, but it may also boost your energy during scorching heat.

Nutritional Profile of Sugarcane Juice

Here is an overview of the nutritional profile of sugarcane juice for a 100g portion. ^[1]

Health Benefits of Sugarcane Juice

Here are the different health benefits of sugarcane juice you should know about.

1. Sugarcane Juice for Antioxidants and Good Heart Health

Interestingly, sugarcane is a rich source of antioxidants and may help protect your body against free radicals linked to different illnesses, such as diabetes and heart-related issues. Regularly consuming fresh sugarcane juice may lower oxidative stress and support your overall health. ^[2]

To maintain good heart health, you can monitor your triglyceride levels, a type of fat in the blood. Some studies highlight the physiological benefits of sugarcane juice, including its anti-inflammatory, antiseptic, and laxative properties.

Consuming it might reduce triglyceride levels in your body. It may also increase the amount of good cholesterol and lower bad cholesterol, reducing the risk of heart-related diseases.

 In this way, you can treat your body with a refreshing beverage while maintaining good health throughout the scorching summer season of India.^[3]

2. Sugarcane Juice May Fight Acne

Exposure to pollution, direct sunlight, low water intake, and unhealthy eating habits often lead to pimples on our faces and bodies. These little bumps pop up due to the bacteria on our skin, clogged pores, and excess oil production.

Sugarcane juice is rich in alpha hydroxy acids, such as glycolic acid. Its regular consumption may help you lighten blemishes and keep the skin glowing and hydrating. In addition to this, the alpha hydroxy content of the ganne ka juice may also help fight common aging symptoms, making your skin look younger. ^[3]

It also hydrates the skin by providing internal nourishment to cells.

3. Ganne ka juice May Relieve Bad Breath

Bad breath, caused by factors such as poor dental hygiene routine or bacteria in the mouth, is common these days. It can make you feel embarrassed while talking with colleagues and friends.

With its high mineral content (refer to the table), sugarcane juice may provide effective relief from this embarrassing situation. Its antimicrobial properties might also help you prevent unexpected tooth decay, even if you are young and in your prime years.

Apart from this, it is also believed that ganne ka juice may have the potential to mitigate the effects of bacteria present in your mouth and help get rid of foul breath. In this way, it becomes a great addition to oral and dental health. ^[5]

4. Sugarcane Juice May Boost Digestion and Metabolism

Metabolism converts ingested foods into energy and uses it for breathing and other functions of our body. Factors such as hormonal imbalances, poor diet, and lack of nutrition can eventually slow it down. Moreover, not eating fibre-rich food or lack of physical activity can cause indigestion.

Sugarcane juice is rich in polyphenols, which may help boost metabolism and aid in digestion. Its low glycemic index may provide a natural energy boost and keep you full and energetic for a long time. ^[6]

If you are worried about your digestive health, you can check it by taking a quick Digestive Quotient Test by  Aashirvaad. Once you have the results on your screen, you can easily take the next steps to boost it effectively.

5. Ganne ka juice May Boost Immunity

Have you ever wondered how your body defends itself against infections, bacteria, or illness? You should be thankful to your immune system.

Although it works tirelessly to keep you at your healthiest, factors like stress or lack of sleep can weaken the immune system eventually.

Sugarcane juice is a rich source of iron, magnesium, calcium, and other essential nutrients. Its regular consumption in moderation may help boost immunity to keep diseases and deficiencies at bay. Moreover, it may also protect you from numerous viral and bacterial infections, making it a valuable part of your everyday life. ^[7]

6. Sugarcane Juice as an Energy Drink

At high temperatures, you might start to feel a loss of energy and constant fatigue. The stress of daily life, excess exposure to direct sunlight, and sweating also lead to a loss of electrolytes and nutrients.

Sugarcane juice is rich in essential nutrients and is known for its hydrating and cooling properties. It has natural sugars which may act as a quick energy boost for the body.

Moreover, it may also rejuvenate you from within by making up for the depleting energy levels and combat dehydration. ^[8]

7. Sugarcane Juice May Aid in UTI

Interestingly, sugarcane juice is widely known for its diuretic properties. In simple words, it may keep you hydrated, increase urine production, and may flush out bacteria from your body.

In this way, regular consumption of ganne ka juice may aid kidneys in proper functioning and remove harmful waste from your body. Moreover, it may also relieve you from the burning sensation commonly associated with urinary tract infections. ^[9]

10. Sugarcane Juice as a Natural Detoxifying Tonic

Have you ever felt an immediate need for a readily available detoxifying tonic that can flush out toxins from your body and relieve discomfort? 

Well, you are not the only one. Eating fried fatty food and not drinking enough water can make it difficult to digest food and ensure regular bowel movements.

The daily dose of fresh sugarcane juice might help you in such cases. How?

To begin with, it has a high water content (check the nutritional profile table), which ensures that your body has enough liquid to pass soft stools. 

Moreover, it might contain diuretic properties that aid your kidneys in functioning better and cleaning your urinary tract. Mix fresh sugarcane juice with a few drops of lemon and ginger to get the most out of this laxative cooling agent.  ^[10]

11. Sugarcane Juice as a Fertility Booster

It might provide you with essential nutrients to support semen quality and men’s fertility. Evidence states that 10 ml sugarcane juice daily for 8 weeks had a notable impact on sperm count and testosterone levels. ^[11] 

It might also act as an aphrodisiac, supporting libido and rectifying erectile dysfunction. ^[12] 

Benefits of Sugarcane Juice for Men and Women

Here is a general overview of the benefits of consuming sugarcane juice for men and women.

Common Side Effects of Sugarcane Juice

Sugarcane juice is generally safe when consumed in moderation. However, consuming excess quantity of ganne ka juice may result in:

• Insomnia
• Dizziness
• Headaches
• Weight gain
• Upset stomach
• Allergic reactions (people with asthma etc. should avoid or consume in lesser quantities)

Precautions for Safe Consumption of Sugarcane Juice

• Choose a reliable outlet: Whether you are buying ready-made ganne ka juice from a roadside vendor or purchasing sugarcane stalks, choosing a reliable source is essential. Make sure to check that the vendor is following basic hygiene practices to avoid any side effects of the juice.
• Watch portion size: Another effective precaution is to keep an eye on your portion size. This will help you avoid over-consumption especially if you are diabetic.
• Stay hydrated: While sugarcane juice is an optimal way to keep your body hydrated during summer, the consumption of water is equally important. The more water you drink, the easier it will be for your body to flush out toxins.
• Be mindful of symptoms: If you experience any of the above-mentioned side effects of ganne ka juice, it is best to discontinue its consumption.

Tips to Select Sugarcane to Make Juice At Home

If you are planning to make sugarcane juice at home, it is important to choose the highest quality stalks. This not only ensures freshness and taste but also makes sure that you get all the necessary nutrients. Here are some useful tips to consider:

• Avoid dull-looking sugarcane stalks, as they might have more fibre than juice.
• Choose sugarcane stalks with a sweet, fragrant aroma, indicating freshness and quality.
• Choose sugarcane stalks that are firm to the touch, and avoid mushy ones.
• Avoid mushy stalks and pick slightly firm ones to get your hands on fresh sugarcane.
• Check the color of the sugarcane and pick stalks with a slightly yellow and green hue, indicating ripeness.
• Ensure that sugarcane stalks are free from any signs of mold or damage.  

It is advisable to contact nutritionists to get the maximum benefits from the juice!

How to Make Sugarcane Juice at Home?

Sugarcane juice or Ganne ka ras is easily available across India with a vendor at every corner. However, making it at home is a piece of cake. Finding it difficult to believe your eyes? Here is a list of the required ingredients and steps.

Ingredients

• Sugarcane
• Lemon
• Mint leaves
• Black salt

Steps

1. First, take a few sugarcane stalks and wash them under running water to remove dirt.

2. Next, carefully use a sharp knife to remove the outer layer of sugarcane.

3. Now cut the stalks into smaller pieces for more ease.

4. Take out your juice blender, add the sugarcane pieces along with a few drops of lemon juice, fresh mint leaves, and ice cubes.

5. Blend everything together for a few minutes. You can even add water to adjust the consistency.

6. Once you have extracted the juice, use a strainer to separate fibres from the juice.

7. Transfer this juice into a glass, sprinkle black salt on the top, and serve immediately to experience its refreshing taste.

How to Store Sugarcane Juice

With a hectic lifestyle that barely gives us any time to look after ourselves, we often try to prepare meals in advance. This not only saves our crucial time in the morning but also gives us a head start. However, when it comes to storing sugarcane juice, you might be surprised to know that you cannot store it for long.

Fresh ganne ka juice undergoes the process of fermentation and turns brown. Therefore, it is best to consume the juice as soon as it is extracted from stalks to get maximum nutritional benefits along with a refreshing taste. ^[11]

Final Thoughts

In conclusion, sugarcane juice is one of the best beverages for summer in India. It offers numerous health benefits, keeps you refreshed, and may contribute to your overall well-being. If you want to detox your body from toxins without compromising your taste buds, you may want to give ganne ka juice a shot. It is deliciously sweet and a great addition to your diet.

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