Ever since we were little, we have been raised on the idea that fruit juices were not only delicious, but were healthy for us too. Now that we are older, however, it is time to look at juice differently and realize that juices are not as good for us as we once thought they were.
Yes, there are definitely benefits to drinking real fruit juice (the juice made from fruit, not the juice-flavored water and sugar). Real fruit juice, like some brands of orange juice, contain necessary vitamins and minerals and can also count towards your daily fluid intake. However, orange juice, apple juice, cranberry juice, and other fruit juices can be loaded with calories! And now that many juices on the market are made from concentrate and are loaded with sugar, these sugary beverages are virtually empty calories; they lack nutritional value and don’t leave you feeling full.
One 12 oz bottle of orange juice can cost you around 150-175 calories (a lot for a beverage), so if you are really watching your weight you probably shouldn’t always be drinking juice whenever you are looking to quench your thirst. After age 6, the American Academy of Pediatrics, recommends consuming only 1-1.5 cups of juice per day. So this means, if you have a glass of orange juice with breakfast, maybe skip that fruit smoothie as a snack later in the day.
Fruit smoothies are another problem, as they can be loaded with sugar and calories. For instance, the original size Jamba Juice smoothie can contain almost 400-500 calories! Many of these extra calories come from the sugar added- which is why you should always check the nutritional content of your smoothies, paying special attention to the amount of sugar!
When fruit is in juice form, it lacks the fiber that is found in the actual fruit. As a result, you do not feel as full from the juice as you would from consuming the whole fruit. According to Dr. Walter Willet’s book “Eat Drink and be Healthy,” the biggest problem with drinking juice is that people don’t “readjust for the extra calories” and thus juice is a “surefire recipe for weight gain.” So, if you are drinking juice regularly throughout the day because you think it will help you lose weight, you should probably reevaluate your juice diet. Instead, try adding some club soda or water to your juice or squeeze some lemon, lime, or orange into your water or club soda for a similar effect.
You don’t have to cut juices out of your diet completely! In moderation real fruit juices can contain essential vitamins and minerals. Just be sure to stay clear of fruit juices that are mostly sugar, so look closely at the nutritional information. If you’re torn between drinking apple juice or eating an apple in its raw form, go for the apple- it has less sugar and will fill you up more than apple juice will.
To learn more about the calories in fruit vs. fruit juice check out this article: http://healthland.time.com/2009/08/07/calorie-counter-fruit-vs-fruit-juice/