Rapadura is sweet made from the concentrated juice of sugarcane and, unlike white sugar, is rich in nutrients such as calcium, magnesium, iron and potassium.
A small piece of rapadura with 30 g has about 111 Kcal, and the ideal is to consume only that amount per day to not get fat. A good tip is to eat the rapadura just after a big meal such as lunch, where you usually eat salad on the main course, which helps reduce the fat production that sweetness of rapadura can bring.
Benefits of Rapadura
Due to its vitamin and mineral content, moderate consumption of rapadura brings benefits such as:
- Give more energy to the workout because it is high in calories;
- Prevent anemia by containing iron and B vitamins;
- Improve the functioning of the nervous system due to the presence of B vitamins;
- Prevent cramping and osteoporosis by containing calcium and phosphorus.
Rapules that have added nutritious foods such as nuts, coconuts and peanuts bring even more health benefits, but it is important to remember that their consumption should be done only in small amounts per day, especially in the pre- or post-training, or as natural energy of long workouts, which last more than 1 hour. See more about natural sugars and sweeteners, and know which to choose.
Nutrition Composition
The following table shows the nutritional composition for 100 g of rapadura and white sugar, to compare the nutrients of each:
| Add to cart | Rapadura | White sugar |
| Energy: | 352 kcal | 387 kcal |
| Carbohydrate: | 90, 8 kcal | 99.5 g |
| Protein: | 1 g | 0.3 g |
| Fat: | 0.1 g | 0 g |
| Fibers: | 0 g | 0 g |
| Calcium: | 30 mg | 4 mg |
| Iron: | 4.4 g | 0.1 mg |
| Magnesium: | 47 mg | 1 mg |
| Potassium: | 459 mg | 6 mg |
It is important to remember that, despite being healthier, the rapadura should not be consumed in excess, as it can increase the risk of problems such as weight gain, triglycerides, cholesterol and glycemia. It also should not be consumed by people with diabetes, high cholesterol and kidney disease.
Shaving during training gives more energy
Rapadura can be used as a fast source of energy and nutrients in long training sessions with a lot of wear and tear, such as during long distance running, pedaling, rowing and fighting sports. By having a high glycemic index, the sugar energy of rapadura is quickly absorbed by the body, which allows to maintain the yield of the training without feeling the belly heavy.
Thus, in training that lasts over 1 hour, you can consume 25 to 30 g of rapadura to replenish energy and minerals, which are lost in sweat. In addition to the rapadura, cane juice can also be used as a strategy to hydrate and replenish energy quickly. See more tips on what to eat in pre and post workout.
Watch the following video and see how to make a homemade energetic to improve your workout:
