Fruit juice is the drink of choice for many men and women come breakfast or when an afternoon snack is needed. Far healthier than soda, but boasting a similarly intense boost of sugar, fruit juice has long been used for infants and children as well as adults with a sweet tooth. Medical professionals, too, have often encouraged the consumption of fruit juice as a healthy, safe alternative to soft drinks.
Although it cannot be contested that fruit juice is preferable to soda and other highly processed, sugary options, fruit juice is far from innocuous in the role it plays in the body upon consumption.
The Pitfalls of Fruit Juice
To start, fruit juice is found in many forms. Some fruit juice is derived directly from fruit, while others are made from juice concentrate (juice whose fiber and water content have been removed), and still others are made with fruit juice and additional sugars and flavors. The best of these options is, of course, juice made from 100% juice, rather than that made with additional flavor.
Although 100% fruit juice is preferable to other juice incarnations, it still faces the problem of not being a whole food. When food is presented in its whole form, it typically provides the body with a cocktail of fiber, vitamins, and nutrients, allowing your digestive system to break down all of the components and assimilate them.
Fruit juice, not being a whole food, does not contain fiber, which can lead to unpredictable spikes in blood sugar and subsequent crashes. On the other hand, whole fruit has greater substance and provide a more consistent rise in blood sugar.
Everything in Its Place
This isn’t to say fruit juice should never be consumed; because it provides a faster blood sugar boost than a whole piece of fruit, it can be a useful thing to have on hand in the event of a drastic drop in blood sugar levels. For this reason, it is a good idea to have fruit juice waiting in the fridge or cupboard if you or a member of your family has diabetes.
As a regular addition to your diet, though, fruit juice is not ideal. Instead, focus on consuming whole foods (including whole fruits and vegetables), and leave juice for the occasional treat or blood sugar boost.
[expand title=”References“]
ADA. Accessed 3/31/17.
The World’s Healthiest Foods. Accessed 3/31/17.
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