As temperatures soar, many turn to refreshing drinks like sugarcane juice. However, the Indian Council of Medical Research (ICMR) warns against excessive consumption due to its high sugar content. In a bid to encourage healthier eating habits, ICMR and the National Institute of Nutrition (NIN) have introduced new guidelines.
The Impact of Sugarcane Juice on Health
ICMR emphasizes that sugarcane juice contains approximately 13-15 grams of sugar per 100 milliliters. This popular summer beverage in India should be consumed in moderation to avoid health risks associated with high sugar intake.
Opting for Whole Fruits Over Fruit Juices
ICMR suggests steering clear of fruit juices with added sugars and opting for whole fruits instead. These fruits offer essential fiber and nutrients that are lacking in juices. Ideally, freshly prepared juices should contain no more than 100-150 grams of the whole fruit for maximum nutritional benefits.
Stay Away from Soft Drinks as Water Substitutes
Carbonated and non-carbonated soft drinks are flagged by ICMR as beverages to avoid. These drinks often contain sugar, artificial sweeteners, flavors, and edible acids, which can be harmful in excess. ICMR advises against using soft drinks as substitutes for water or fresh fruits, recommending healthier options like buttermilk, lemon water, coconut water, and unsweetened fruit juice.
Adhering to a balanced diet rich in fruits, vegetables, whole grains, lean meats, and seafood is crucial for overall health alongside following these beverage guidelines. The ICMR stresses the importance of reducing sugar, salt, and oil intake for maintaining a healthy lifestyle.
For more information and detailed guidelines on healthy beverage consumption, visit the ICMR website.
Conclusion
In conclusion, moderation is key when it comes to sugarcane juice consumption, as highlighted by the ICMR. By making informed choices and opting for whole fruits and healthier beverage alternatives, individuals can pave the way towards a balanced and nutritious diet.
Stay updated with the latest health news and guidelines by visiting the National Institute of Nutrition (NIN) website.