How to drink sugarcane juice correctly and safely.

Sugarcane juice is a popular choice on hot days thanks to its refreshing sweetness, low price, and easy availability. However, it's not as nutritious as many people mistakenly believe, so three groups of people need to be especially cautious when consuming it.

Sugarcane juice is refreshing but should not be consumed daily as a substitute for water. (Photo: Tam Nguyen)

A glass of cold sugarcane juice can quickly bring relief from the sweltering heat. This drink is popular from urban to rural areas, favored by many for its natural origin.

According to Dr. Le Thi Huong Giang, Head of the Dietetics and Nutrition Department at 19-8 Hospital ( Hanoi ), a glass of sugarcane juice (approximately 240ml) provides 90-120kcal, contains about 20-25g of sugar, along with small amounts of potassium, calcium, and some plant-based antioxidants.

"Although it contains certain micronutrients, the amount is not enough to consider sugarcane juice a nutritious drink as many people believe. More importantly, according to the World Health Organization (WHO) recommendations, the amount of free sugar should be below 25g per day for health benefits. Therefore, just one glass of sugarcane juice is close to the recommended daily sugar intake," Dr. Giang said.

Many people believe that the sugar in sugarcane juice is "natural sugar" and therefore harmless. However, in reality, once in the body, these sugars are converted into glucose and fructose, just like the sugar in soft drinks. The difference lies in the absorption method: Sugarcane juice is in liquid form and lacks fiber, so it is absorbed very quickly, causing a sudden spike in blood sugar and stimulating the body to release insulin strongly.

Notably, this type of sugar does not create a feeling of fullness and does not help reduce food intake at subsequent meals. This causes drinkers to unknowingly consume extra calories without realizing it. Numerous international studies have shown that regular consumption of sugary drinks is associated with an increased risk of obesity, type 2 diabetes, and metabolic disorders.

It should not be used as a daily habit.

According to experts, sugarcane juice is not a bad drink. In some cases, it can provide quick energy when the body is tired or help with mild electrolyte replenishment thanks to its potassium content. However, these benefits do not mean it should be consumed frequently.

People should avoid drinking sugarcane juice during meals, especially after carbohydrate-rich meals, as it increases the metabolic pressure on sugar, easily leading to the accumulation of excess energy. Drinking it in the evening is also not recommended because the energy is difficult to burn off and may even cause nighttime urination.

Additionally, drinking it on an empty stomach can cause blood sugar to spike and then drop suddenly, leading to fatigue and dizziness. Only about 200ml should be consumed at a time, it should not be used daily, and it should absolutely not replace plain water.

Another factor to consider is hygiene. Consumers should choose places that directly press sugarcane, where the raw materials are covered, and avoid using pre-peeled sugarcane that has been left out for a long time. Sugarcane juice should be consumed immediately after pressing and not left out in the open to minimize the risk of bacterial contamination and spoilage.

3 groups of people who need to be especially cautious.

Dr. Le Thi Huong Giang advises three groups of people to limit or carefully consider before drinking sugarcane juice:

- For people with or at risk of developing diabetes: Sugarcane juice causes a rapid increase in blood sugar levels, making it difficult to control the disease.

- Pregnant women: It is important to be aware of the risk of gestational diabetes and to avoid the risk of infection from improper processing.

- People with sensitive digestive systems: Especially those with irritable bowel syndrome, may experience bloating, abdominal distension, or diarrhea due to the high fructose content.

Source: https://baoquocte.vn/uong-nuoc-mia-sao-cho-dung-cach-va-an-toan-389381.html