I frequently have coconut water or sugarcane juice to cool off during the summertime. Between these two options, which one is less sweet, does not lead to weight gain, yet enhances immunity? (Duyen, 29, Hanoi)
Answer:
Both sugarcane juice and coconut water are favored summertime beverages known for their various health advantages. Despite being revitalizing and wholesome choices, these drinks ought to be enjoyed sparingly and shouldn’t take the place of regular water intake during your day.
Coconut water serves as a natural provider of electrolytes, aiding in staying hydrated, regulating bodily fluid levels, and supporting healthy skin. This makes it particularly advantageous for those suffering from dehydration caused by conditions like diarrhea, vomiting, or heatstroke. In each 240 ml portion, you’ll find approximately 46 calories, along with 10 grams of naturally occurring sugars, minimal protein content, and zero fats.
However,
coconut water
Is rich in potassium, and consuming too much might decrease blood pressure, lead to electrolyte imbalances, and put stress on the kidneys. People with elevated potassium levels or kidney issues ought to steer clear of it. Those with diabetes, who frequently have difficulty managing blood glucose levels, should also restrict their consumption.
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A coconut on the shoreline. Stock image courtesy of Pexels. |
Sugarcane juice, abundant in natural sugars, offers an energy lift and can help reduce tiredness following exercise or during warm conditions. This drink is loaded with essential vitamins and minerals; however, a single serving of 240 ml includes approximately 183 calories along with around 50 grams of sugar, which makes it very sweet. Because of its elevated sugar levels,
sugarcane juice
Should not be had every day or substituted for water. Even those who are otherwise healthy might put on weight if they consume too much of it over time.
Older adults, young children below four years old, people who are obese, and particularly those with diabetes should restrict their consumption of sugarcane juice. Individuals with high cholesterol levels, gout issues, as well as pregnant women should likewise enjoy it sparingly to prevent potential health hazards such as gestational diabetes.
For an improved immune system and to beat the heat during summertime, consider adding different types of fruit juices like orange, guava, passionfruit, and watermelon to your meals. These beverages offer extra vitamins and minerals that contribute to better health.
Dr. Nguyen Duy Thinh
Previous instructor at the Faculty of Biotechnology and Food Technology, Hanoi University of Science and Technology
