Vegetable and fruit juices are a sweet and refreshing beverage choice. In comparison to other drinks, juice may sound like a healthy alternative because the ingredients may appear to be natural. However, here are a few things to consider:
Juice and other fruit beverages
Juice is made from fruits and sometimes vegetables, which naturally contain fiber. Fiber is beneficial to us because it promotes gut health and regulates our blood sugar. In the juicing process, the fiber of fruits and vegetables are removed. It contains some of the nutrients, such as vitamins from whole fruit and vegetable counterparts. Juicing concentrates these nutrients into a small volume, but this process also concentrates the sugar content—some juices even contain more sugar per serving than soda. Without the fiber, juice can quickly raise our blood sugar level, which can increase the risk of diabetes and cardiovascular diseases.
Juice products can be mixed beverages. These products contain an ingredient list much longer and more complicated than simple squeezed or pressed juice. They may have little fruit or vegetable content, but instead use syrup and flavorings, which make the beverages low in nutritional value.
Nutrition Facts Label
Remember to check the list of ingredients and the Nutrition Facts Label when shopping for juice! You can learn more about the Nutrition Facts Label in this post.
Below is the Nutrition Fact Label for a bottle of orange juice:
https://www.walmart.com/ip/Simply-Orange-Pulp-Free-Orange-Juice-52-fl-oz/959033640
By reading the label, we can see that 8 fl oz (1 cup) of orange juice contains 23 grams of total sugar, which is about 6 teaspoons, and 0 grams of added sugars. This means all 23 grams of sugar is sourced from orange, and there is no sugar added to the product.
How to approach juice in our diet
Be Mindful:
Juice can offer a boost of nutrients to those who don’t normally eat many fruits and vegetables, but it is also high in sugar. Therefore, it is important to be mindful and limit the amount we drink.
Mix It Up:
An alternative way to enjoy a fruity beverage is to dilute juice with unsweetened carbonated water or seltzer. This can add a fun fizz to the drink and reduce our sugar intake at the same time.
Eat a Whole Fruit:
For a healthier alternative, consider eating a whole fruit. Fruits offer great taste and nutrients without losing the fiber. You can find more information about this in our previous post: Healthy Snacks: Go for the fruits.
How will you Rethink Your Drink? Share your thoughts and ideas with us in the comments below!
