How to have sugarcane juice without risking our health
The season of 'Ganne ka juice' is here and you may find yourself tempted to consume sugarcane juice more frequently. However, you should be aware of its sugar content. Though sugarcane juice is packed with nutrients, its over-consumption may result in weight gain and an increase in blood sugar levels.
Here are some ways to have sugarcane juice without risking your health:
Be careful about the quantity
As per a health report, 200ml of sugarcane juice has approximately 43g of sugar, which can go beyond daily limits. Therefore, it is recommended to consume 100ml or half a glass daily. Drinking sugarcane juice in moderate quantities will not cause any unwanted sugar spikes or weight gain. You can also have it with fibre fibre-rich meal, which can assist in slowing down absorption of sugar and maintain blood glucose levels at a check.
Avoid adding extra sweeteners
Sugarcane juice is already sweet, so the addition of extra sugar, honey or sweet fruits like mangoes can raise its glycemic index. This can result in excessive calorie consumption and quick blood sugar surges. So, drink the juice in its original form or you can blend it with mint or lemon for extra flavor and health benefits like improved digestion and immunity. Also, their addition makes the refreshing flavor without any additional sugar.
Time it right
When you drink sugarcane juice matters the most. Drink in the middle of the day when your body requires the maximum energy. Do not drink on an empty stomach or in the evening as it may lead to sudden spikes in glucose levels and even indigestion. You can also consume it along with protein-rich snacks such as nuts and yogurt to stabilize your blood sugar levels.
Keep freshness and hygiene in mind
Vendors of sugarcane juice at road side don't always have hygiene as their first concern. Hence, the juice being sold may be contaminated. Always insist on fresh extraction and preparation of juice in clean conditions so that you don't have any bacteria, dust or unclean water exposure and are able to derive all the nutrients.
Balance the calorie intake with physical activity
Sugarcane juice is rich in calories, therefore an active life prevents unnecessary weight gain. If you consume it every day, ensure that you are also taking part in activities such as walking, yoga, or a quick exercise to eliminate the excess calories. In addition to that, drink plenty of water and eat a balanced diet to minimise the overall sugar effect on your body.