By T. Jayani, JadeTimes News
As temperatures soar across India, many people reach for refreshing drinks like sugarcane juice, fruit juices, and iced coffees to cool down. However, the Indian Council of Medical Research (ICMR) has issued a warning against overconsumption of these popular beverages.
The ICMR advises that "Sugarcane juice, widely consumed in India during summers, is high in sugar and should be minimized". Additionally, the ICMR recommends avoiding soft drinks, which are not suitable substitutes for water or fresh fruits. Instead, alternatives such as buttermilk, lemon water, whole fruit juice without added sugar, and coconut water are suggested. This advisory serves as a reminder for those looking to stay cool while maintaining a nutritious diet.
Health risks associated with the high sugar content in sugarcane juice
Shubha Ramesh L, chief dietician at DHEE Hospitals, supports the guidelines, noting that sugarcane juice's natural sugars pose health risks, particularly in hot weather. The risks include,
Dehydration: High sugar intake can increase water loss as the body requires more water to metabolize sugar, a significant concern in summer when sweating leads to further water loss.
Blood Sugar Spikes: The rapid absorption of sugars from sugarcane juice can cause blood glucose spikes, raising the risk of insulin resistance and type 2 diabetes.
Weight Gain: Excess calories from sugary drinks contribute to weight gain, complicating health issues such as diabetes and cardiovascular diseases.
Nutritional differences between whole fruits and fruit juice
Kanikka Malhotra, consultant dietician and certified diabetes educator, explains that whole fruits contain dietary fiber, which is removed during juicing. Fiber helps with satiety, digestion, and blood sugar regulation, making whole fruits a more sustainable energy source. Additionally, the flesh and peel of fruits contain essential vitamins, minerals, and antioxidants that may be lost or reduced in juice. Chewing whole fruits also stimulates saliva production, aiding digestion and regulating sugar absorption.
Soft drinks as water substitutes
Shubha Ramesh L points out that soft drinks, both carbonated and non-carbonated, are inadequate water substitutes due to high added sugar content, leading to increased calorie intake and potential weight gain. They often contain artificial flavors, colors, and preservatives with adverse health effects over time. The caffeine and acidity in soft drinks can have a diuretic effect, causing dehydration, which is particularly dangerous in hot climates where maintaining hydration is essential.
Strategies for managing caffeine intake from tea and coffee
Malhotra advises monitoring daily coffee and tea consumption, considering caffeine content variations based on brewing strength and cup size. Spread caffeine intake throughout the morning and early afternoon rather than consuming it in a short period. Later in the day, opt for herbal teas such as cinnamon, turmeric, chamomile, jasmine, or hibiscus. If experiencing jitters, anxiety, or sleep issues, consider reducing caffeine intake.
Tips for staying hydrated during India's heatwave
Shubha recommends the following steps to ensure proper hydration during the summer:
Water Intake: Aim to drink at least 8-10 glasses of water daily, adjusting based on activity level and heat exposure.
Electrolyte Solutions: Use homemade or commercially available electrolyte solutions to replenish lost salts and minerals.
Hydrating Foods: Include water rich fruits and vegetables like watermelon, cucumber, and oranges in your diet to boost hydration.
Avoid Alcohol and Sugary Beverages:These can increase the risk of dehydration and should be consumed in moderation or avoided altogether.