Is sugarcane juice good for health? Know its health benefits and risks

Published on: Jan 1, 2026, 18:43:32 IST

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Is sugarcane juice actually healthy? What you need to know (Freepik)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

One of the popular street drinks, sugarcane juice has several benefits, but being unaware of its side effects may impact your health. Here’s what experts say.

Naturally sweet and free from artificial sugars, sugarcane juice has a refreshing, grassy flavor with mild earthy notes. It provides a cooling effect to the body and contains organic acids, small amounts of dietary fiber, antioxidants, vitamins, minerals, and natural carbohydrates. While this composition points to several health benefits, experts and scientific studies also emphasize the need for caution and moderation.

Dr Saurav Shishir Agrawal, a senior endocrinology and diabetes consultant at Medanta Hospital, tells Health Shots: "Sugarcane juice is a good source of instant energy, thus preventing dehydration in summer. It also aids in supporting good skin and bone health."

Nutritional value of sugarcane juice

As per The Pharma Journal, a 100 ml glass of sugarcane juice has:

242 kcal of energy
0.16 gram of protein
0.40 gram of total fat
0.56 gram of total fiber
12.85 grams of free or natural sugar
150 mg of potassium
1.16 mg of sodium
13.03 mg of magnesium
1.12 mg of iron

Health benefits of sugarcane juice

Rich source of hydration and energy

According to the Journal of Food and Nutrition Research, sugarcane juice is primarily composed of water and simple carbohydrates, making it effective for providing instant energy as well as relief from dehydration. Because of its good electrolyte and sugar content, it's a very good drink for athletes and people involved in strenuous activities, says Dr. Agrawal.

Nutritive and antioxidant profile

According to the Directory of Open Access Journals, sugarcane juice contains a variety of minerals such as potassium, calcium, and magnesium, as well as phytochemicals that reduce oxidative stress and cell damage. This implies a strong immune system.

Low glycemic index compared to refined sugar

Raw sugarcane juice retains nutrients lost during sugar refining, including chromium, which has been shown in some studies to improve glucose metabolism and reduce blood sugar spikes when compared to refined sugar, according to the Directory of Open Access Journals.

Side effects of sugarcane juice

Despite these positives, sugarcane juice has a significant downside due to its high natural sugar and calorie content. A normal serving delivers a large glycemic load, which can cause a rapid rise in blood glucose levels. Even though its glycemic index may appear moderate, the quantity typically consumed makes it unsuitable for frequent intake. This is particularly concerning for people with diabetes, prediabetes, or insulin resistance, as it can disrupt blood sugar control, explains Dr Gurusangappa S. Mudagall, Associate Consultant in Endocrinology at Manipal Hospital.

Who should avoid or limit sugarcane juice?

Healthy adults without metabolic conditions may consume sugarcane juice occasionally and in small quantities, especially for quick rehydration after brief physical activity in the heat. However, it should be made and handled in a fresh manner only. Diabetics, obese people, patients with fatty liver or metabolic syndrome, those with dental issues, and people with weak immunity should not consume it or should consume it in moderation at all costs. Taking sugarcane juice as a regular health beverage is not advisable in any form or manner.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)

ABOUT THE AUTHOR
Ishika Narang
Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.Read More

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