Sugarcane Juice Benefits for Weight Loss

Sugarcane juice is a refreshingly sweet beverage extracted from sugarcane stalks. For decades, Indians have enjoyed this refreshingly sweet beverage, especially during the scorching summer months.  Street vendors across the country are a familiar sight, their machines pressing sugarcane stalks to extract the delicious juice.

However, when it comes to weight loss, information about sugarcane juice can be conflicting. Some hail it as a weight-loss wonder, while others warn of its high sugar content. This blog aims to cut through the confusion and explore the truth behind sugarcane juice and weight loss. We’ll delve into the benefits of sugarcane juice for weight loss, explore smart ways to consume it for weight management, and discuss some important things to keep in mind while consuming this drink.

Nutritional Contents Sugarcane Juice

Sugarcane juice is made by crushing and grinding the stalks of the sugarcane plant, technically called culms. This process extracts the liquid inside the stalks. To understand why sugarcane juice is good for weight loss, you must know its nutritional contents. According to TATAAIG, here’s what it contains:

Nutrient Sugarcane Juice (%)
Water 70-75%
Fibre 10-15%
Sugars (Sucrose) 13-15%
Protein 0.3g
Fat 0.5g
Calcium 15mg
Vitamin C 20mg
Iron 0.5mg

If you’re aiming to lose weight, sugarcane juice during weight loss should be consumed sparingly, prioritising water and low-calorie drinks.

Sugarcane Juice Benefits for Weight Loss

Sugarcane Juice Benefits for Weight Loss

Sugarcane juice can be a complementary drink to a weight loss plan when consumed thoughtfully. Here’s what makes sugarcane juice good for weight loss:

Contains Fibre:

Sugarcane juice does contain a small amount of dietary fibre (around 0.2g per serving). It acts like a sponge in your digestive system, absorbing water and creating bulk. This bulkier digestive content promotes feelings of fullness and satiety, potentially reducing cravings and calorie intake throughout the day. By feeling satisfied for longer, you’re less likely to reach for unhealthy snacks between meals.

Natural Sweetener:

For those with a sweet tooth, sugarcane juice can offer a natural sweetness without the added sugars and empty calories found in sugary drinks or processed snacks. This can be a valuable tool for satisfying cravings without derailing your weight loss goals.

Potential Metabolic Boost:

Times of India suggests that sugarcane juice may help boost metabolism, the rate at which your body burns calories. This could be beneficial for weight loss as an increased metabolic rate allows your body to burn more calories throughout the day, even at rest.


Sugarcane juice, being mostly water (70-75%), can significantly contribute to your daily hydration needs. When you’re dehydrated, your body might misinterpret thirst signals as hunger pangs, leading to unnecessary snacking and potentially hindering your weight loss efforts. Staying hydrated helps you feel fuller for longer and can make you more mindful of your food choices.

Read More: Best Indian Diet Plan Chart for Weight Loss

Ways to Consume Sugarcane Juice for Weight Loss

Sugarcane juice can be a refreshing and potentially supportive drink for your weight loss journey, but how you consume it makes a big difference. Here are some key strategies to get the most out of sugarcane juice benefits for weight loss:

Freshly Squeezed for the Win:

Always prioritise freshly squeezed sugarcane juice over processed or bottled varieties. Commercially prepared options often contain added sugars and preservatives. Look for local vendors who press sugarcane juice on the spot, or consider investing in a home juicer if it aligns with your lifestyle.

Portion Control is Paramount:

Sugarcane juice, despite being a natural source, packs a punch when it comes to sugar content. Practising portion control is crucial when incorporating it into your weight loss plan. Measure your juice or use a small glass to ensure you stay within a healthy range.

Complement, Don’t Substitute:

Sugarcane juice can be a refreshing and potentially helpful addition, but it shouldn’t be your primary source of nutrition. Focus on building a balanced meal plan rich in fruits, vegetables, whole grains, and lean protein sources. These core elements provide essential nutrients and keep you feeling fuller for longer.

Timing for Potential Benefits:

There is no proven best time to drink sugarcane juice for weight loss. But, when you need a boost of energy, a small glass of sugarcane juice can provide a quick energy surge due to its natural sugars.

Consider Alternatives for Added Benefits:

If you’re looking for a way to further enhance the weight-management potential of your sugarcane juice, consider diluting it with water. This reduces the sugar concentration per serving while still providing some sweetness and hydration. You could also explore adding a squeeze of lemon or lime for a refreshing twist and potentially some additional vitamin C.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Consuming Sugarcane Juice for Weight Loss: Things to Keep in Mind

Here are the things to keep in mind when taking sugarcane juice for weight loss:

High Sugar Content:

The sugar content can be counterproductive for weight loss goals if consumed excessively. Remember, even natural sugars can contribute to weight gain if you’re not mindful of portion sizes.

Diabetic Considerations:

If you have diabetes or pre-diabetes, consult with your doctor before incorporating sugarcane juice into your weight loss plan. Due to its high sugar content, it can significantly impact blood sugar levels.

Dental Health:

Be mindful of the potential impact on your dental health. The sugar in sugarcane juice can contribute to the formation of cavities, especially if you don’t practice good oral hygiene after consuming it. Consider rinsing your mouth with water after drinking sugarcane juice.

Fresh is Best:

Opt for freshly squeezed sugarcane juice whenever possible. Packaged varieties often contain added sugars, preservatives, and other ingredients that can diminish the health benefits and contribute to weight gain.

Consider Alternatives:

Explore diluting sugarcane juice with water to reduce the sugar concentration per serving. You could also add a squeeze of lemon or lime for a refreshing twist and potentially some additional vitamin C.

Read More: Lose Your Weight to Reverse Diabetes

Healthy Sugarcane Juice Recipes for Weight Loss

This recipe incorporates fresh sugarcane juice with some weight-loss-friendly ingredients to create a refreshing and potentially metabolism-boosting drink:


  • 1 cup (240ml) fresh sugarcane juice (ideally squeezed)
  • 1/2 inch piece of ginger, peeled and grated
  • 1/2 lemon, juiced
  • Pinch of cayenne pepper (optional)
  • Water (optional)


  • If using store-bought sugarcane juice, choose a brand with no added sugars or preservatives.
  • Grate the ginger using a fine grater or microplane.
  • Juice the lemon.
  • In a glass, combine the sugarcane juice, grated ginger, lemon juice, and cayenne pepper (if using).
  • Taste and adjust the proportions to your preference. You can add a splash of water to dilute the sweetness if desired.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Here are some sugarcane juice alternatives that are great for weight loss:

Unsweetened green tea:

Green tea is a great source of antioxidants and may help boost metabolism. It also has a natural caffeine content that can boost your energy.

Vegetable juice:

Vegetable juice is a low-calorie way to get your daily dose of vegetables. It is also a good source of vitamins, minerals, and fibre. Be mindful of store-bought vegetable juices, as some can be high in sodium.

Fruit and vegetable smoothie:

A smoothie made with fruits and vegetables is a great way to get a healthy dose of vitamins, minerals, and fibre.


Kombucha is a fermented tea drink that is becoming increasingly popular. It is a good source of probiotics, which are beneficial for gut health. Kombucha can be slightly sweet, so be sure to check the label for sugar content.

Sugarcane Juice Vs Green Juice for Weight Loss:

Green juices are typically made with leafy greens and vegetables like kale, spinach, cucumber, celery, etc. These ingredients are naturally low in sugar and carbohydrates. Green juice is a much better option for weight loss due to its low sugar content, presence of fibre, and abundance of essential nutrients. It will keep you feeling fuller for longer and provides valuable vitamins and minerals to support your body during weight loss.

Read More: Best Indian Diet Plan Chart for Weight Loss


Sugarcane juice can be a refreshing drink with some potential weight-loss benefits, like promoting fullness and aiding metabolism. However, its high sugar content can be counterproductive. Focus on a balanced diet with whole foods and prioritise fresh, small portions of sugarcane juice to enjoy it as a complement to your weight loss plan, not a magic bullet. Remember to consult your doctor if you have diabetes or other health concerns.

FAQ’s (Frequently Asked Questions)

How does sugarcane juice help in weight loss?

Firstly, it’s naturally sweet, potentially curbing cravings for sugary treats. This can help you manage calorie intake. Secondly, sugarcane juice contains some fibre, which promotes a feeling of fullness and can keep you satiated for longer, reducing the urge to snack. Additionally, sugarcane juice is fat-free, keeping your overall calorie consumption in check.

How to drink sugarcane juice in a weight loss journey?

Moderation is key! While sugarcane juice has its perks, it’s still a source of sugar. Stick to a small glass (around 250ml) and avoid consuming it throughout the day. Consider having it before a workout for a natural energy boost or after a workout for replenishment. You can even dilute it with water to lower the sugar content.

What are the benefits of sugarcane juice in a weight loss diet?

Beyond its potential aid in weight management, sugarcane juice offers some additional benefits. It’s a good source of essential vitamins and minerals, including vitamins A, C, and B-complex, along with minerals like potassium, magnesium, and iron. These can support your overall health during weight loss.

Is sugarcane juice high in sugar for weight loss?

Sugarcane juice does contain natural sugars. However, it’s relatively low in calories compared to other sugary drinks. A moderate amount (around 250ml) can be part of a weight loss plan.

How to manage the intake of calories in sugarcane juice for weight loss?

Portion control: Stick to a small glass (around 250ml) and avoid sugary extras like syrups or flavourings.
Frequency: Don’t have it daily. Opt for occasional consumption as a treat.
Consider alternatives: Dilute sugarcane juice with water for a lower sugar content.

Can you drink sugarcane juice on a weight loss diet?

Yes, in moderation. Remember, weight loss is about creating a calorie deficit. If you factor in the sugar content of sugarcane juice and stay within your calorie goals, it can be included occasionally.

Is sugarcane juice and diabetes weight loss related?

Sugarcane juice is high in sugar, which can cause blood sugar spikes. If you have diabetes, it’s best to avoid sugarcane juice or consult a doctor for guidance on how to manage it in your diet.

Does sugarcane juice detox for weight loss?

There’s limited evidence to support sugarcane juice as a specific detoxifier for weight loss. While it might offer some digestive benefits, focus on a balanced diet and exercise for healthy weight management.

Is sugarcane juice good for weight loss in moderation?

Sugarcane juice itself isn’t a magic weight loss drink. However, in moderation and as part of a healthy diet with calorie control, it can be consumed occasionally.

Last Updated on by Dr. Damanjit Duggal 


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