Fruit Juice: Good or Bad?
Do you start your day with a tall glass of orange juice? You’re not alone. Many people are downing hundreds of calories of fruit juice every day. Even if the label says “100% fruit juice,” it doesn’t mean this drink should be integral to your diet and here’s why.
Assessing Your Amount
Juice might be more high calorie than you expect. Go on, open your cupboard and see how tall your usual juice glass is: 6, 12, 16 ounces? Even many plastic “to go” juices at convenience stores are 14 ounces — that’s around 200 calories a bottle. Have a few of these containers a day and you’ve piled a few hundred unneeded calories onto your day.
When drinking juice, look for ones that have no more than 60 calories per 4 ounces and keep your daily serving at 8 ounces max. The most common nutrient found in juice is vitamin C. Problem is vitamin C (and other vitamins) are easily destroyed when processed from the fruit to the liquid. Juices are also pasteurized and heat treated to kill dangerous pathogens, which further destroys vitamins. You might see juice drinks that are vitamin C-fortified — meaning the manufacturers add it. Look at the list of ingredients for ascorbic acid — that’s added vitamin C.
Having vitamin C added to juice is not bad; it’s just that the only other significant nutrient found in fruit juice is sugar. Why not enjoy a fresh juicy orange or grapefruit? An orange contains around 60 calories and over 100% of your daily vitamin C needs.
Even more problematic is that, according to the CSPI, the brain’s satiety center does not register liquid calories — meaning, drinking juice will not release signals that make you feel full.
Freshly Squeezed?
You could juice your own fresh fruit, but you again have to deal with the calorie and sugar issue. It takes a few oranges (at 60 calories a fruit) to make a glass of juice. If you do the math, your glass of freshly squeezed juice could start adding up.
A Walk Down the Juice Aisle
Claims on juices can get confusing. Multivitamin fruit juice contains low doses of multivitamins and minerals that are harmless, but that does not mean you should down the entire container. Consuming large amounts of the juice or drinking it in addition to a multivitamin pill could potentially be toxic.
Other juices claim to help lower cholesterol by adding plant sterols, which are naturally found in many fruits, vegetables, nuts, seeds and cereals. Studies have shown that 0.5 grams of plant sterols per day can help reduce the risk of cholesterol. A glass of Minute Maid Heart Wise juice has 1 gram, so you would be covered for the day.
What about “light” juices? They are diluted with water and the sugar is replaced with artificial sweeteners such as Splenda. My concern is that some of these “light” juices also add acesulfame potassium, which is a poorly tested sweetener and its safety is questionable. Stick to Mott’s Light Apple Juice and Sunsweet PlumSmart Light as they only use Splenda. If you really want some juice, make a spritzer with 4 ounces of 100% fruit juice mixed with seltzer — that’s my favorite!
The Bottom Line
If you’re a big juice drinker, cut it out! My cousin lost 5 pounds by removing all calorie beverages, including juice, from her diet. But if you just want to stick to the recommended 8 ounces of juice a day, make sure you choose a 100% juice without too many outlandish claims or additives.
As a pre-diabetic, I was told all fruit juices were off my diet because all of them raised my blood glucose levels too much. The same is true for regular soft drinks.
as a pre diabetic you should be already following a diabetic diet,fruit juice in small quanities are allowed,please ask your physician to see a dietician now dont wait
as far as soft drinks ,they are empty usless calories,far worse than allowed amt of fruit juice,diet and exercise are the best thing for you now along with a healthy weight
There’s nothing in this “article” that mentions the very unhealthy high fructose corn syrup that our food manufacturers feel the need to add to everything; done only because it’s cheap and certainly not revealing the negative reaction our bodies have to it.
Rhonda, we actually have a piece we did before about high fructose corn syrup. You can see it here.
it’s extremely hard to find juice without HFCS…i have to scour the lablels at the grocery store
It was an excellent article that raised my knowledge regarding consuming to much fruit juice; while reinforcing the fact that I should eat fruit instead. Thanks!
I just got a free sample of Sunsweet’s Boosters All Natural 100% juice at Grand Central Station. It’s 16 ounces! I literally finished drinking this product before I read your article, I’m thinking twice about the claims now.
I got off fruit juices even before it became popular to avoid them and instead have the actual fruit. Somehow as the author stated correctly, I always still felt hungry and store bought fruit juices tasted awful compared to the fresh ones – grew up in a part of the world where processed fruit juices were not available in stores – we could only buy fresh fruit juices from street vendors. So processed juice vs. fresh – the choice is obvious. But between fresh fruits and squeezed juice, I go for the jucie only when I have the patience to make it and when there are way too many fruits at home.
If any of you want an eye opener, watch the documentary “King Corn”. You will never think about corn, or corn syrup for that matter again!
I totally agree with this article, it’s because that I and my wife and two boys have fresh fruits daily only, and we don’t drink any of the juices or soft drinks at all. And I highly sugguest others doing the same to be healthier and stay fit.
What about the V8 drinks such as the original tomatoe, smoothies, and splash? Generally I only drink one 8 oz glass a day, but when I had tonsilitis that was my savior!
100% juices are high in nutrients. It is important to watch calories, but one 8oz serving provides nutrients like potassium, magnesium and B vitamins depending on the juice. As long as you don’t overindulge, juices are a healthy way to get a fruit serving. If it’s a 16oz bottle, just drink half and put the rest in the fridge for the next day.
Ocean Spray Cranberries Inc. has replaced all HFCS in all their flavors with liquid sucrose (natural sugar) take another look at the labels.
I frantically searched my supermarket isles for 100%grape juice, not from concentrate since I hear that is good. Even welch’s endorsed by Alton Brown of Food Network was not from grapes but to my surprise from concentrate. what am i missing here? Or am i missing the fine print in the Welch’s advt. I trusted Alton up until now. Alton, r u listening???
Angela, you should watch out for sodium levels in V8. They are often through the roof! V8 does make lower sodium varieties, so look for those.
I don’t drink juices myself, although I will drink 100% cranberry to ward off UTIs. But my kids drink a good amount. I do not buy the “kids” juices because they’re just watered down – I do the watering down myself at home. In the morning, my 18 month old gets an 8oz cup of juice with 4 oz of water added. As the day goes on, I add more water, so by the end of the day she’s just drinking water. It worked with my older daughter – sometimes I offer her juice, but she’ll ask for water!
i usually buy the “juicy juice” 100% juice brands and their labels seem to indicate the “good” that’s been discussed. i’m interested in knowing what fruits are good for you, and those that might be bad….as being very high in sugar or other issues. where can i go for that info ?
Hi Jon,
All fruits and veggies are good- you just need to know the right portions. Check out this site to learn more about how many fruits and veggies you should be eating daily.
The article was very helpful. I try to drink water and caffine free tea most of the time. I gave up juices and soda a few years ago. After I month I didn’t miss them at all. When I tasted a juice again I could really notice how much sugar was in in.
i really need to start drinking more water too. my drinks of choice #1 azironia diet green tea 0 calories #2diet mountain dew 0calories #3 diet juice drinks grape/cranberry 80 calories for 16oz
Hi,
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If that is the case, it should say something about the fruit juice it's self. They are not real fruit. How can something so natural be so bad for you?
Think about that.
I would try a Yoli Health Drink to be on the safe side.
If that is the case, it should say something about the fruit juice it's self. They are not real fruit. How can something so natural be so bad for you?
Think about that.
I would try a Yoli Health Drink to be on the safe side.