Coconut Water vs. Sugarcane Juice: Which is healthier?

Coconut Water and Sugarcane Juice have risen as cherished tropical beverages, in this era of seeking health benefits from nature’s offerings. The two popular drinks, drawn from the tender coconut palm and stalks of the sugarcane plant, coconut water, and sugarcane juice respectively, refresh your palate and promise many health benefits as well. You can see around and will find that athletes drink these refreshing beverages to recover from exertion, parents choose them as an energy drink for their children, and a professional drinks them to boost their energy on a busy day. But the question arises: coconut water vs sugarcane juice, which is healthier and can truly enhance your health more effectively?

No doubt, coconut water, and sugarcane juice both are popular choices for being hydrated. But if you’re wondering which is effective for your health, keep reading this article. Here, in this article, you’ll find the differences in their nutritional profiles which may help you identify the best one.

What are Healthy Drinks?

Both coconut water and sugarcane juice are cherishing and thirst-quenching beverages that help keep you cool during hot temperatures. These are also good alternatives to unhealthy fruit juices and colas. These are natural drinks that don’t contain any chemicals which can harm your health. Both natural drinks offer a plethora of health benefits, like glowing skin, weight loss, and improved digestion. Drinking these fresh drinks also helps cure several diseases, such as nephritis, gonorrhea, and cystitis.

Nutritional Value of Coconut Water and Sugarcane Juice

100 g of coconut water contains:

• Calories: 50.
• Carbs: 15 grams.
• Sugar: 10 grams.
• Calcium: 5% of daily value.
• Magnesium: 5% of daily value.
• Potassium: 10% of daily value.
• Phosphorus: 5% of daily value.

100 g of sugarcane juice contains:

• Calories: 39.
• Carbs: 10 g.
• Fat: 0.
• Protein: 0.
• Calcium: 15 mg.
• Sugar: 50 grams.

Along with their nutritional profile, their common health benefits are also a source to evaluate the better drink. They share some health benefits, including:

Natural Electrolytes: Both coconut water and sugarcane juice act as natural electrolytes, which are essential for staying hydrated. Both natural drinks offer a vast range of essential minerals, such as potassium and sodium. However, coconut water has a little more quantity of some replenishing electrolytes. Therefore, it is preferred as a good dose of essential minerals after intense physical activity, when you get dehydrated.

Water Content: When it comes to water content, sugarcane juice has a slight edge. But you cannot ignore coconut water for its water content because its water content is just 10% less than sugarcane juice. But due to a large amount of electrolytes, coconut water is a fantastic choice for re-hydration, especially when you need an electrolyte booster.

Calorie and Sugar Content: Though both the sugarcane juice and coconut water are great choices for refreshing hydration, sugarcane juice is highly poached with a sweeter punch. It contains a higher calorie count, ranging from 100 to 150 calories per 100 ml. On the other hand, coconut water is lower in calories, with 50 calories per 100 ml, and contains just 10 grams of sugar. This quality makes coconut water potentially healthier and lighter for those who are conscious about their calorie count and sugar intake. 

Sodium Content: Sugarcane juice has slightly less sodium content compared to coconut water. The nutritional analysis explained that 100 ml of sugarcane juice just contains 10 to 20 mg while 100 ml of coconut water has 40 milligrams of sodium.

Potassium Content: According to nutritional analysis, sugarcane juice and coconut water both are powerful sources of potassium content. 100 ml of sugarcane juice contains 250 to 350 milligrams of potassium while 100 ml of coconut water is packed with 700 to 800 milligrams of potassium. That means coconut water is a better choice for those looking to boost their potassium intake.

All the information about the nutritional profile of both juicers has proved that sugarcane juice and coconut water both are essential for hydration, like you need to breathe or get nutrition to live. Similarly, both juices are crucial for optimal functions in your body. 

Health Benefits of Sugarcane Juice

Sugarcane juice is well-known as an instant energy booster, loaded with glucose and electrolytes. It is one of the best home remedies for cold, flu and burning sensation caused by urinary tract infections. Sugarcane juice is a low glycemic index food and doesn’t cause high levels of blood glucose levels in your blood but if you’re suffering from type 2 diabetes limiting its consumption is good for you. Some health benefits associated with drinking sugarcane juice include:

Combating Cancer

Sugarcane juice is rich with flavones, which combat the production and spread of cancerous cells in your body, especially breast cancer and prostate cancer.

Instant Energizer

Sugarcane has an unlimited supply of sucrose that is essential to provide a perfect amount of energy to kick-start your day and regulate glucose release in your body. This may allow you to recoup your lost sugar levels. It also works effectively to rehydrate the body and get rid of weariness.

Diuretic Nature

Sugarcane juice is popular due to its diuretic properties that makes it the perfect choice for warding against different illnesses. It also helps treat urinary tract infections (UTIs). It relieves the burning feeling when you pass pee and can also help avoid kidney stones.

Fight with Bad Breath and Cavities

Higher amounts of minerals like calcium and phosphorus found in sugarcane juice can help to strengthen and harden the enamel of teeth. Its higher nutritional content helps prevent bad breath caused by nutrient insufficiency.

Treat Jaundice

It is a great cure against jaundice and is considered a gift for your liver. Studies show that sugarcane juice is rich in antioxidants which protect your liver from infections and keep the levels of bilirubin in balance. Sugarcane juice also aids in the restoration of your body’s lost nutrients, especially proteins, and allows you to recover quickly from any illness.

Skin Care

Some surprising advantages of sugarcane juice are fighting against acne, keeping your skin smooth, delaying the aging process, and reducing blemishes. Studies show that it contains Alpha Hydroxy acid which has a lot of advantages for skin health. One of the most required alpha hydroxy acids is glycolic acid, found in sugarcane, which helps to keep your skin flawless and bright.

Sugarcane juice is also important for the glow of your skin. It contains flavonoids and phenolic compounds, which help make your skin supple, soft, and healthy. These compounds also prevent wrinkles and fine lines. Thus sugarcane juice is a good source of detoxification of your skin.

Digestive Tonic

Sugarcane juice is a potassium-rich drink that improves digestion through peristalsis of food in your gastrointestinal tract. It also acts as a good microbial agent that helps prevent stomach infections and fight against constipation. 

Significance of Coconut Water 

Coconut water is a hydrating, cholesterol-free, low-in-fat, and calorie liquid that is found inside a coconut. It is a very refreshing and energetic drink having a perfect balance of electrolytes. It helps replenish lost salts due to dehydration in sweating summer heat.

In addition, coconut water also acts as a thirst quencher, which provides an array of health benefits, including a cure for hangovers, help with weight loss, prevention of muscle cramps, and production of healthier skin and hair. Studies also claimed that coconut water is the most effective electrolyte that helps in re-hydration.

Health Benefits of Coconut Water

Coconut water is good for curing acidity and heartburn in pregnant women. It contains cytokinins, such as trans-zeatin and kinetin that prevent the aging process and act as anti-thrombotic ( anti-clot formation), and anti-carcinogenic properties. 

More health benefits of coconut water include:

Aids Digestion

Coconut water is rich in bioactive enzymes such as RNA-polymerases, diastase, catalase, acid phosphatase, dehydrogenase, and peroxidase, which help in quick and facilitated digestion. If you experience constant issues in your digestive system or digestion process, you may use coconut water to get relief. As it contains a higher concentration of fibers, it helps prevent indigestion and reduces the occurrence of acid reflux. 

Combats Hypertension

Coconut water contains a large amount of calcium, potassium, and magnesium. These are the basic minerals that have an inverse relation with your blood pressure. However, medical professionals generally restrict hypertensive patients from taking medication that contains coconut water as it can cause very low blood pressure which sometimes proves fatal.

Cures Hangovers

People who consume a lot of alcohol experience oxidative stress and depletion of electrolytes. Coconut water is rich in electrolytes, anti-oxidants, and fluids which together provide the perfect cure for hangovers.

Acts as a Mineral Jackpot

Coconut water is a transparent and clear water found inside a young coconut fruit. Studies claim that fresh coconut water is a reservoir of minerals that are sweet in taste, free from carbohydrates and fats, and biologically pure and filled with electrolytes. This water acts as an alternative to sugar-packed energy drinks, sports drinks, bottled juices, and soft drinks.

Urinary Benefits

Coconut water is well-known for its urinary benefits. It is generally used to cure urinary problems such as treating UTIs urinary tract infections) However, studies claim that its high content of potassium can cause issues for those with a history of kidney and heart diseases. It is not considered good for heart health.

Boost Hydration

The most beneficial impact of coconut water is its hydration properties. Its ingredients are more effective at hydrating the human body than those of energy or sports drinks available in the market. When you perform some rigorous exercises or have extended periods of physical activity, your body loses mineral-rich foods. Then coconut water serves you as a cement replacement medium that is full of potassium and necessary sugar. Your favorite energy drink may not contain half of the essential contents that you require after a vigorous physical activity. 

Reduces Blood Pressure

Researchers claimed that a disproportionate level of electrolytes found in coconut water can cause high blood pressure. Though your body has a balancing mechanism for such electrolytes in some cases it is suggested that coconut water should be consumed at the start of the day to foster the balance of these electrolytes during the day. 

Helps in Weight Loss

As coconut water contains fat contents, it’s not recommended for weight loss. However, some studies show that it contains negligible amounts of fat and lessens your cravings for unhealthy foods such as fried spicy foods and sweets. Its reservoir of B-complex aids in revving up the metabolism, which in return maintains a healthy weight.

Acts as a Skin Tonic

Coconut water has the amazing property of decreasing the oiliness of your skin. It is an ideal moisturizer for those with oily skin. It not only reduces the oiliness of your skin but also boosts blood circulation in your body which eventually results in flawless and healthy skin. Its huge reservoirs of nutrients and replenish skin oils nourish and hydrate your skin. Its topical application can remove acne, fine lines, wrinkles, and stretch marks on your skin. 

Good for Hair Health

Coconut water imperatives blood circulation that results in the strengthening of your scalp and hair follicles. Thus it helps increase hair density and combats hair fall issues. Coconut water contains Lauric acid that protects your hair roots from breakage and increases the growth of hair as well.

Conclusion

Whenever you want to choose one from sugarcane juice and coconut water, keep in mind their nutritional profile and your needs. You can choose one of them according to your health status and body requirements because studies have shown that both sugarcane juice and coconut water, have beneficial impacts on your health including good effects on your digestion, hair health, skin health, and liver health. Both drinks are rich in essential minerals that you usually need in your body to combat different illnesses like cancer. 

Thus, enjoying these drinks in place of unhealthy energy drinks or sports drinks after vigorous physical activity is a good idea. However, you should also talk to your nutritionist before drinking coconut water or sugarcane juice as an energy booster.