In This ArticleView AllIn This ArticleWhat Is Juice?What Happens When You Drink Juice Every DayFAQs
In This ArticleView All
View All
In This Article
What Is Juice?
What Happens When You Drink Juice Every Day
FAQs
Juice is a delicious and refreshing beverage whether you prefer itfresh-squeezedor straight out of the carton. But is a daily cup of juice good for you? Fruit juices are often considered less healthy than their whole-food counterparts due tohigher sugar concentration, more calories and less fiber—which can reduce the satiety of these beverages and, over time, could contribute to weight gain and obesity. However,other researchsuggests regular juice consumption may offer some health benefits and can be included in a nutritious diet. Confusing, right? Fortunately, we chatted with a nutrition expert who shared a rundown on the nutrition of various fruit juices to help determine what happens to your body when you drink juice every day.
Pictured Recipe:Ginger-Beet Juice
While there are countless juices on the market, they all fit within five categories, perAGICO, a juice machine manufacturer. In order of nutritional value from highest to lowest, these categories are fresh fruit juice (100% juice), from-concentrate juice, not-from-concentrate juice,cold-press juiceand fruity drinks. Fresh 100% juice provides the most nutritional value and the lowest added sugars and calories. In addition, 100% fruit juice intake may be associated with better diet quality and higher nutrient intake, according to a 2019 report published inNutrients.
Here are nutritional breakdowns of popular fruit juices, per theUSDA’s FoodData Centraldatabase. (Note that juice nutrition may vary slightly among brands, and that juices are often fortified with micronutrients, including vitamin C and calcium; check the label.)
How to Start Juicing: 7-Day Juice Plan to Add More Fruits and Vegetables to Your Diet
Apple Juice Nutrition
One cup of 100% apple juiceprovides the following:
Orange Juice Nutrition
One cup of 100% orange juiceprovides the following:
Cranberry Juice Nutrition
One cup of 100% cranberry juiceprovides the following:
Strawberry Juice Nutrition
One cup of 100% strawberry juiceprovides the following:
Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser
A 2022 review publishedinNutrientsfound that consuming juice in moderation can improve cardiometabolic health and help preventchronic disease. However, you may be surprised that drinking juice daily can lead to adverse health outcomes. “Consuming juice every day may spike blood sugar levels, increase total calories consumed in the day, contribute to weight gain and increase risk of cavities,” cautions Garcia.
The health effects of daily juice drinking will vary depending on the ingredients and the type of juice. As always, be a conscious consumer and check labels and ingredient lists before buying to avoidadded sugarsand excess calories. “When choosing a pre-packaged juice, choose the one with the least amount of ingredients for freshness,” says Garcia. “Some juices will have harmful preservatives, dyes and flavorings.
The Bottom Line
Juice may offer some health benefits, but not all juices are the same. When shopping, always check labels and ingredient lists to ensure you select 100% juice (ideally with pulp for the fiber) with the fewest added sugars, ingredients and calories. Avoid fruity or heavily sweetened juice drinks with high amounts of added sugar, which can negatively impact your health in excess. If you drink juice, enjoy it in moderation.
Frequently Asked QuestionsWhile most juice offers some nutritional value (e.g.,vitamin C, potassium), it doesn’t deliver enough to warrant daily consumption. That’s because juice is high in sugar and calories and lacks fiber. A better option for reaping fruit’s health benefits is to eatfresh fruitin its whole-food form. Fresh fruit containsdietary fiber, which is linked tolower rates of cardiovascular disease and obesity.The healthiest juice to choose is100% fruit juice. If possible, drink 100% fruit juice that contains pulp. “The pulp increases the fiber content of the juice, helping your body manage blood sugar levels better,” explains Garcia.If you enjoy drinking juice in moderation, try to consume it after getting some food in your stomach. “Drinking juice on an empty stomach may cause blood sugar spiking,” says Garcia. “Chronically elevated blood sugar levels can cause health issues and increase the risk of developing diabetes.”
Frequently Asked Questions
While most juice offers some nutritional value (e.g.,vitamin C, potassium), it doesn’t deliver enough to warrant daily consumption. That’s because juice is high in sugar and calories and lacks fiber. A better option for reaping fruit’s health benefits is to eatfresh fruitin its whole-food form. Fresh fruit containsdietary fiber, which is linked tolower rates of cardiovascular disease and obesity.
The healthiest juice to choose is100% fruit juice. If possible, drink 100% fruit juice that contains pulp. “The pulp increases the fiber content of the juice, helping your body manage blood sugar levels better,” explains Garcia.
If you enjoy drinking juice in moderation, try to consume it after getting some food in your stomach. “Drinking juice on an empty stomach may cause blood sugar spiking,” says Garcia. “Chronically elevated blood sugar levels can cause health issues and increase the risk of developing diabetes.”
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