Sugarcane stands tall as a versatile and health-enriching gift from nature. Beyond its reputation as a source of sweetness, sugarcane harbours a treasure trove of nutritional benefits that often go unnoticed. From boosting immunity to aiding digestion, sugarcane’s holistic properties make it a fascinating subject in the pursuit of a healthier lifestyle.
Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals, explained to us the health benefits of sugarcane and if there are any precautions we need to take before eating it.
Nutritional profile of sugarcane
The nutritional profile of 100 grams of raw sugarcane is as follows, according to Singhwal.
– Calories: 43 kcal
– Carbohydrates: 11.08 grams
– Dietary Fibre: 0.5 grams
– Sugars: 8.97 grams
– Protein: 0.27 grams
– Fat: 0.23 grams
– Vitamin C
– Calcium
– Iron
– Magnesium
– Potassium
Health benefits of sugarcane
Singhwal elaborated on the health benefits of sugarcane.
Hydration: Sugarcane is a hydrating and refreshing source, making it beneficial for combating dehydration.
Digestive Health: The fibre in sugarcane aids in digestion and can provide relief from common digestive issues.
Energy Boost: The natural sugars in sugarcane provide a quick energy boost, making it a good choice for a natural sweetener.
Electrolyte Balance: Sugarcane contains minerals like potassium, which helps maintain electrolyte balance.
Antioxidants: Sugarcane contains antioxidants that may help combat oxidative stress.
Can diabetics consume it?
Diabetics should consume sugarcane in moderation due to its natural sugar content. Monitoring blood sugar levels is advisable, said Singhwal.
Is it safe for pregnant women?
Pregnant women can enjoy sugarcane in moderation, according to Singhwal, as it provides hydration and a natural source of energy.
Things to keep in mind
Before eating sugarcane, here are some things to keep in mind, suggested Singhwal.
Allergies: While rare, some individuals may be allergic to sugarcane. Watch for any adverse reactions.
Sugar Content: Individuals monitoring sugar intake should be mindful of the natural sugars in sugarcane.
Overconsumption: Excessive consumption of sugarcane can lead to an increase in calorie intake and may contribute to weight gain. Moderation is key.
Myths and facts
Singhwal debunked the following myths about sugarcane.
Myth: Sugarcane juice can cure diabetes.
Fact: While it can be part of a balanced diet, sugarcane juice cannot cure diabetes.
Myth: Sugarcane prevents or cures cancer.
Fact: While antioxidants in sugarcane may contribute to overall health, it cannot prevent or cure cancer on its own.
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First published on: 16-12-2023 at 17:45 IST
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