How to drink sugarcane juice without gaining weight?

Answer:

Sugarcane juice is rich in sugars, mainly sucrose, a disaccharide, which comprises about 93% of its nutrients. The World Health Organization recommends that disaccharides and monosaccharides should constitute less than 10% of an individual’s total daily caloric intake. For a healthy adult who requires about 1,500-2,000 calories daily, this translates to a maximum of 150-200 grams of sugar.

A 200 ml serving of sugarcane juice contains approximately 187 calories, including 43.2g of carbohydrates, 1.32g of fat, and 0.5g of protein. This means that the sugar content in a single glass of sugarcane juice could exceed the recommended daily limit, potentially leading to weight gain, increased blood sugar levels, and disrupted lipid metabolism.

Sugarcane juice. Illustration photo by Pixabay

To minimize weight gain risks while enjoying sugarcane juice, consider limiting your intake to less than 100 ml per day, which is about half a glass. Additionally, avoid adding extra sugar, durian pulp, or other sweet fruit juices to your drink. On days when you consume sugarcane juice, it’s also wise to reduce intake of other sugary items such as candies, pastries, sweet dessert soups, and chocolate.

Despite its sugar content, sugarcane juice can be beneficial if consumed in moderation. It helps replenish fluids and energy, and is a good source of vitamins A, C, B3, and B6, along with minerals like calcium, magnesium, potassium, copper, iron, and zinc. It also contains antioxidants and soluble fiber, contributing to its cooling and detoxifying effects, boosting immunity, protecting cells, and enhancing overall health.

For personalized advice, consider consulting a nutritionist or performing specialized micronutrient testing, such as high-performance liquid chromatography (UPLC), to tailor a diet that helps manage your weight effectively.

Dr. Tran Thi Tra Phuong

Tam Anh General Hospital