We often talk about the health benefits of adding more fruit to your diet and why you should avoid fruit juice. Fruit juice has no fiber and can spike blood sugar in people with blood sugar concerns. Australia even ranks juice as less healthy than soda!
Our customers have different health needs. A new study found that if you don’t have blood sugar concerns, 100 percent fruit juice does not raise your risk of developing blood sugar concerns. We wouldn’t recommend drinking it the same way we recommend drinks like water or milk because it doesn’t have health benefits. It’s high in calories, with vitamins you can get from better sources. However, it isn’t actively harmful.
The study found that whole fruit, filled with fiber and other nutrients lost in the process of making juice, protects people against developing a blood sugar concern. We always recommend fruit as a healthy part of everyone’s diet. It contains fiber and important nutrients that can help everyone stay healthy without spiking blood sugar.
The researchers also looked at “fruit drinks.” While the term is close to fruit juice, their impact isn’t the same on the body. Fruit drinks can contain water, artificial sweeteners and added sugar. Drinking them raises the risk of developing blood sugar concerns by 15 percent.
“This study highlights the importance of choosing 100 percent fruit juice over sweetened or diluted alternatives,” said Dr. Carrie Ruxton, nutritionist at the Fruit Juice Science Centre in the UK. “While whole fruit remains the gold standard for health benefits, 100 percent fruit juice can be a convenient and nutritious option for families, providing essential vitamins and minerals without the added sugars found in fruit drinks, such as Sunny D and Capri-Sun. These new findings highlight the importance of making informed dietary choices, particularly for families with children.”
Dr. Ruxton stressed that solid fruit is the best way to enjoy fruit. She pointed out that apples, oranges and berries are great sources of fiber that aid blood sugar, digestive health and feeling full between meals. Plus, fruit contains phytochemicals and antioxidants.
For people with blood sugar concerns, fruit juice — even 100 percent juice — is still an unhealthy option. The lack of fiber can spike blood sugar. If you love orange juice or another type of juice, it might be something you want to enjoy. We get that! We all have treats we can’t live without. Blood sugar experts recommend only having a small glass per day and drinking it with water, either by diluting it or by having a glass of water alongside it. Keep an eye on your blood sugar after drinking it. We all have foods on our “must list.” And you should enjoy yours, it’s just essential to know how to enjoy them safely!
