Answer:
Both sugarcane juice and coconut water are popular summer drinks with numerous health benefits. However, while they are refreshing and nutritious, they should be consumed in moderation and not replace water in your daily routine.
Coconut water is a natural source of electrolytes, helping with hydration, balancing the body’s fluids, and promoting healthy skin. It is especially beneficial for individuals who are dehydrated due to diarrhea, vomiting, or heatstroke. A 240ml serving of coconut water contains about 46 calories, 10 grams of natural sugar, little protein, and no fat.
However, coconut water is high in potassium, and excessive consumption may lower blood pressure, cause electrolyte imbalances, and strain the kidneys. Individuals with high potassium levels or kidney problems should avoid it. Diabetic people, who often struggle with blood sugar regulation, should also limit their intake.
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A coconut fruit on the beach. Illustration photo by Pexels |
Sugarcane juice, rich in natural sugars, provides an energy boost and helps alleviate fatigue after physical activity or in hot weather. It is packed with vitamins and nutrients, but a 240ml serving contains about 183 calories and 50 grams of sugar, making it quite sweet. Due to its high sugar content, sugarcane juice should not be consumed daily or used as a replacement for water. Even healthy individuals may gain weight if they overconsume it over time.
Elderly individuals, children under four, those who are overweight, and especially those with diabetes should limit their sugarcane juice intake. People with high cholesterol, gout, or pregnant women should also consume it in moderation to avoid health risks like gestational diabetes.
To further enhance immunity and stay cool in the summer, it is recommended to incorporate a variety of fruit juices, such as orange, guava, passion fruit, and watermelon, into your diet. These juices provide additional vitamins and nutrients that support overall health.
Dr. Nguyen Duy Thinh
Former lecturer at Institute of Biotechnology and Food Technology, Hanoi University of Science and Technology
