Did you know that sugarcane juice , in addition to being delicious and refreshing, can bring many health benefits? Well, the drink gives you more energy in the pre-workout, protects against various diseases and is also full of vitamins and minerals.
It also adds a relevant advantage for those who work in the gym: it regenerates muscles, a very important quality for muscle growth.
However, as this liquid is extracted from the stalk of sugar cane, it should be consumed in moderation as it can trigger a significant increase in glucose levels in the body.
Next, we’ll show you the benefits it can offer and the best way to consume it without harming the body.
5 health benefits of sugarcane juice
1. Gives more energy
Sugarcane juice is a food rich in carbohydrates, each 100 ml has 18 grams of carbohydrates. ( 1 ) This nutrient is used by the body as a source of energy, especially during physical exercise .
In the first moments of a workout, the body uses, almost exclusively, the energies of this substance. When the fountain runs out, it begins to burn the muscles, leading to loss of endurance, tiredness, and apathy. Sugarcane juice can replace this “battery” naturally. ( 2 )
As if that wasn’t enough, the carbohydrates found in garapa are easily digested. In this way, the body absorbs the nutrient and manages to use it shortly after consumption. ( 3 )
2. Fight anemia
A 200 ml glass of the drink contains about 5 mg of iron . This represents half of the daily values needed for an adult person. The iron deficiency is a common cause of iron deficiency anemia. Thus, regular consumption of this liquid prevents the onset of anemia , but also treats when it already exists.
Garapa also has significant amounts of potassium, calcium, copper, magnesium, manganese and zinc . ( 4 ) In addition to having vitamins A, Complex B and C in its composition . Enough to help with daily supplementation.
3. Protects against disease
An interesting fact about sugarcane juice is that it is rich in so-called antioxidant substances. Especially phenolic compounds such as caffeic acid and flavonoids. ( 5 )
For you to understand better, antioxidants are substances that can prevent cell degradation caused by free radicals. This action prevents a series of diseases, such as cancer, such as esophageal and stomach cancer, and cardiovascular diseases .
4. Helps in muscle recovery and training
The large amount of carbohydrates in the drink makes it a great option for post-workout muscle recovery and, to top it off, help in their formation. This is due to two main factors.
1st Sugarcane juice restores muscle glycogen levels, since the carbohydrates contained in its formation turn into glucose when metabolized. Glucose is sent to tissues and becomes a primary source of energy.
In short: the energy reserve of glucose accumulated in the muscles is used during exercise. Drinking a glass of this drink after training recovers used reserves and restores muscle quickly .
2nd Consumption also favors the formation of new muscle fibers leading to tissue growth once energy replacement takes place. ( 7 )
Another aspect that favors muscle health is the high amount of antioxidants. These compounds are anti-inflammatory, relieving common inflammation and pain after physical activity.
5. Lowers cholesterol
Regular consumption of sugarcane juice helps regulate levels of low-density lipoprotein, also called LDL, the dreaded bad cholesterol . This happens because of a substance called policosanol (PPG), which is found in abundance in sugar cane juice.
It not only lowers cholesterol, but also blood triglycerides . ( 8 ) PPG still has the ability to increase HDL levels, the good cholesterol. In addition, it inhibits the absorption of sugar from the intestine, helping healthy people to lower glucose as well. ( 9 )
How much to take?
The indication is to take 100 ml of sugarcane juice a day. In this way, it is possible to bring its benefits to the body without harm.
Can diabetics drink sugarcane juice?
Ideally, diabetics do not consume sugarcane juice. This drink is rich in so-called simple carbohydrates, which are easily absorbed by the body, raising glucose quickly and abruptly. This effect causes a spike in blood sugar, which can be harmful for diabetics. ( 10 )
The Brazilian Society of Diabetes (SBD) highlights that, even consuming the drink in small quantities, it is necessary to make insulin compensation. That is, calculating the amount of insulin needed for the carbohydrates ingested, as well as keeping the diet on track. All this to avoid a crisis. ( 11 )