What if I drink 2 glasss of sugarcane juice?

November 3, 2025 •

3 min read

A 250ml glass of sugarcane juice can contain around 180-200 calories and about 50 grams of sugar, the nutritional impact of drinking 2 glasss of sugarcane juice is significant. This natural, popular beverage provides an instant energy boost and vital nutrients, but moderation is key to avoid potential side effects from its high sugar content.

Quick Summary

Consuming two glasses of sugarcane juice provides a high dose of natural sugars and electrolytes, offering instant energy and hydration. However, this amount can significantly increase calorie and sugar intake, raising concerns for weight gain and blood sugar spikes, especially for individuals with diabetes. Other potential effects include digestive issues and risks associated with unhygienic preparation.

Key Points

Instant Energy: Two glasses of sugarcane juice provide a rapid energy boost due to high natural sugar content, ideal for combating fatigue.
Weight Gain Risk: Regular consumption of two high-calorie glasses can lead to significant weight gain over time without a balanced diet and exercise.
High Sugar Impact: The substantial sugar intake from two glasses can cause harmful blood sugar spikes, particularly risky for people with diabetes.
Digestive Issues: Excessive consumption can ferment in the gut, potentially causing bloating, gas, or diarrhea in sensitive individuals.
Hydration and Electrolytes: Sugarcane juice is an excellent source of electrolytes like potassium, effectively rehydrating the body.
Nutrient Rich: Despite its sugar, it contains essential minerals like calcium, iron, and magnesium, supporting overall bodily function.
Hygienic Concerns: Juice from unhygienic street vendors can carry bacteria, leading to stomach infections; always opt for clean sources.

The Instant Impact: Energy and Hydration

Drinking a large quantity, such as two glasses, of sugarcane juice immediately provides a significant energy boost. The natural sugars, primarily sucrose, are quickly absorbed by the body, offering an instant lift, which is why it's a popular drink for rehydration in hot climates or after physical activity. The electrolytes, like potassium, help restore the body's fluid balance, making it a natural and effective alternative to commercial sports drinks. For someone feeling fatigued or dehydrated, this quick replenishment can be highly beneficial, especially for those without underlying health concerns like diabetes.

The Health Benefits of Moderate Consumption

Sugarcane juice is not just a sugar-laden beverage; it contains a host of essential vitamins and minerals, including calcium, magnesium, iron, and potassium. Its alkaline nature can help with acidity and liver health, a traditional use in some cultures.

Supporting your body with natural nutrients

Digestive Aid: The potassium in sugarcane juice can help balance the pH levels of the stomach and aid digestion.
Immunity Boost: Rich in antioxidants, flavonoids, and Vitamin C, it helps the body fight infections and boost the immune system.
Kidney Function: Its diuretic properties help flush toxins through urination, supporting healthy kidney function.
Skin Health: Alpha-hydroxy acids (AHAs), specifically glycolic acid, help improve skin texture and reduce blemishes.

The Risks of High Consumption: Weight, Sugar, and More

While beneficial in moderation, consuming two glasses of sugarcane juice poses several health risks due to its high concentration of sugar and calories. According to health experts, one glass (around 250ml) can contain about 5 to 7 teaspoons of sugar, potentially leading to excessive intake.

Potential negative health outcomes

Weight Gain: With a significant calorie count per glass (around 180-200 calories), drinking two glasses regularly can contribute to unwanted weight gain, especially without a balanced diet and exercise.
Blood Sugar Spikes: The high concentration of natural sugar can cause rapid and significant spikes in blood glucose levels, making it particularly unsuitable for people with diabetes.
Digestive Discomfort: Excessive amounts can ferment in the gut, potentially causing digestive issues like bloating or diarrhea in sensitive individuals.
Risk of Contamination: For juice purchased from street vendors, there is a risk of contamination from unhygienic preparation, leading to foodborne illnesses.

Comparing Sugarcane Juice Consumption


Feature	Two Glasses Daily	One Glass Occasionally
Calorie Intake	High, contributes to weight gain	Moderate, less impact on weight
Sugar Impact	High risk of blood sugar spikes	Minimal impact on blood sugar
Hydration	Provides significant rehydration	Provides effective rehydration
Nutrient Intake	High levels of vitamins and minerals	Adequate levels of vitamins and minerals
Digestive Risk	Potential for bloating or diarrhea	Less likely to cause issues
Diabetic Suitability	Not recommended	Only in moderation, after consulting a doctor
Overall Health Impact	Can lead to adverse health effects	Offers health benefits without risks

Making a Smarter Choice

If you enjoy the taste and benefits of sugarcane, but want to mitigate the risks associated with excessive sugar and calorie intake, moderation is crucial. Limiting your consumption to one small glass on occasion is a safe way to reap the benefits without the drawbacks. Another excellent option is to add ingredients like lime, ginger, or mint to enhance the flavor and add complementary health benefits, such as boosting immunity or aiding digestion. For those focused on weight management, consuming whole fruits provides fiber that helps you feel fuller and slows down sugar absorption. Ultimately, listening to your body and making informed choices is key. For those with underlying health conditions like diabetes, it is always best to consult with a healthcare professional before making sugarcane juice a regular part of your diet.

Conclusion: Balance is Best

While a single glass of fresh, hygienically prepared sugarcane juice can offer instant energy and a range of nutrients, the habitual consumption of two glasses introduces significant health risks. The high calorie and sugar load can lead to weight gain, blood sugar spikes, and digestive problems over time. The benefits, such as enhanced hydration, improved liver function, and a boost to immunity, are best realized when the drink is consumed in moderation as part of a balanced diet. Individuals should be mindful of their overall sugar intake, choose fresh and clean sources, and for those with health conditions, seek medical advice to ensure this sweet treat remains a refreshing indulgence rather than a source of health complications.

Frequently Asked Questions

No, regularly drinking two glasses of sugarcane juice is not recommended due to its high calorie and sugar content, which can contribute to weight gain, blood sugar issues, and digestive problems.

Yes, excessive consumption of sugarcane juice can cause weight gain. While it is low in fat, its high calorie count from natural sugars, combined with a lack of satiating fiber, can lead to overconsumption and an increase in overall calorie intake.

People with diabetes should avoid or consume sugarcane juice with extreme caution and only under medical supervision. The high sugar content can cause significant spikes in blood glucose levels, which can be dangerous.

In moderation, sugarcane juice can aid digestion due to its potassium content and alkaline nature. However, excessive amounts can cause digestive discomfort, such as bloating and diarrhea, as the high sugar can ferment in the gut.

Moderately consuming fresh sugarcane juice can provide benefits including instant energy, hydration via electrolytes, improved liver function, and a boost to the immune system from antioxidants.

Freshly squeezed juice is preferable to stored or packaged versions, but it is only safe if prepared hygienically. Contamination can occur from unclean equipment, and the juice oxidizes and ferments quickly, which can cause stomach issues.

For most healthy individuals, one small glass (around 200-250 ml) consumed occasionally is a safe and moderate amount. Combining it with ingredients like lime or ginger is also a healthy option.