Sugar cane juice health benefits, nutrition and uses

Sugar cane is famous for providing us the exotic sugarcane juice. This is a savior to many on a hot summer day. Sugarcane is, basically, a grass plant having 36 varieties. It has no fat and is processed for producing a natural drink.

Sugarcane juice health benefits, nutrition and uses

In Indian, its known as ganna. Having a sugarcane drink of 240 ml without additives will contain 30 grams of natural sugars and 250 calories. It has absolutely no fat, protein, fibre, and cholesterol. It is a rich source of iron, potassium, sodium, magnesium, and calcium. Many may think that this sugar-rich drink may not be benefiting and healthy as you thought it is. Let’s take a look at some of the nutrients sugarcane is rich in and discuss its benefits further.

Sugarcane juice nutrition facts

Sugarcane juice is extremely popular around the world, especially in South America, Central America, and Southeast Asia. Sugar cane is naturally high on sugar with calories as well.

Sugar and Calories

Sugarcane juice is roughly considered to have about 180 calories without containing any additives. Though it has no fat, it has about 30 grams of sugar. The sugar content is technically natural, but as all the fibre content is removed from the juice, it is more or less dissolved cane sugar. Hence, the sugar in sugarcane can be considered similar to the added sugar in most drinks. The American Heart Association asks people to restrict the added sugar intake to about 6 or 9 tablespoons in a day as it can contribute to weight gain and obesity.


The raw form of sugarcane has about 13 grams of fiber in each serving which adds to about 52 percent of the daily dose of fibre content. The University Of Maryland Center states that a regular American indulges in having only 10 to 15 grams of fiber ever day whereas the ideal recommendation is of 20 or 35 grams. A diet with high fiber content is considered really good for relieving symptoms of constipation, which can, in turn, reduce risks associated with the heart.

Natural Antioxidants

Sugarcane juice is considered to be very rich in antioxidants, especially polyphenols. It is a group of phytonutrient that is essential for protecting against free radicals and other forms of toxins present in the environment. A study in the year 2014 found that even though the level of antioxidants varies in different types of sugarcane, regardless all of them show a high content. The amount of heat used while processing may destroy some of the antioxidants making different forms having different values of antioxidants.

Sugarcane juice is available in the form of a refreshing drink or can be availed in bottles and cans as well for cooking purposes. As it has a naturally rich taste, it is ideal for stews and soups, especially in the Asian kitchen. Sugar cane juice can also be used instead of other liquids to provide a deep flavor.

Sugar cane health benefits

As we have discussed, sugarcane can be controversial when it comes to benefiting the human body. But, here we are going to mention some of the outstanding benefits of sugarcane juice that you didn’t expect was coming.

Instant Energizer

It is not a coincidence that you will find people selling sugarcane juice in every corner of the road. It is one of the greatest ways of reviving your energy and staying away from dehydration. The body is able to absorb the simple sugar content to replenish the depleted levels. Find Effective ways to boost energy instantly.

Enhancing Liver Functioning

It is considered to be a natural way of treating liver-related problems like jaundice. The alkalinity of sugarcane makes its beneficial for maintaining an electrolytic balance in the human body. Find yoga asanas for healthy liver.

Fighting Cancer

Sugarcane juice is also known for having a high concentration of magnesium, potassium, calcium, manganese, and iron which is the reason behind it being alkaline. These factors along with flavonoids are considered to be helpful against cancerous cells, especially breast and prostate cancer.

Easing Digestion

People who are suffering from one or the other digestive problems can include sugarcane in their diet for resolving it. The potassium level in sugarcane helps in balancing the stomach’s pH levels, thereby allowing the proper secretion of digestive juices for smooth functioning. It can also help in case of stomach infections.


As sugar cane has high sugar content, it should not be consumed in large amounts in you are diabetic. But when consumed in moderation, it can benefit as the natural sugar content in sugar cane has a very low glycaemic index which does not allow spikes in the blood sugar levels. Find how to cure diabetes naturally.

Maintaining Kidney Health

Sugarcane can really benefit kidneys because it is known to be low in cholesterol and sodium. It also has no saturated fats. Hence, it is quite useful when it comes to the health of kidneys.

Helps Relieve Pain Associated to UTIs and STDs

Sugarcane juice, in a diluted version, can be consumed along with coconut water and lime juice for getting rid of the burning sensation that can occur in many sexually transmitted diseases, kidney stones, prostatitis, and urinary tract infections.

Development of Teeth and Bones

It was considered a pastime for adolescents and children to chew on the sugarcane stick. As sugar cane is rich in calcium, it can aid the process of developing healthy bones, teeth, and a skeletal system.

Prevent Tooth Decay and Bad Breath

Sometimes tooth decay can result in bad breath. At such scenarios, sugar cane can come to the rescue. It has high mineral content such as phosphorus and calcium which aids the process of building tooth enamel along with strengthening the teeth that are on the verge of decay. In the process, it can overcome bad breath that results from nutrient deficiency. Find how to cure halitosis naturally.

Curing Acne

Applying sugarcane juice topically can help in reducing and curing skin problems like acne. The juice has alpha hydroxyl acids (AHAs) such as glycolic acid which helps in increasing cell turnover. It also helps in exfoliating the skin to prevent acne build-up. Mixing sugarcane juice with Fuller’s earth (or multani-mitti) for applying on the neck and face can really help cure acne. Find natural ways to cure acne and pimples.

Though sugarcane juice may have sugar, sodium, and other nutrients that in excess can be harmful, when consumed in moderation it can even benefit in many ways.

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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