Are Fruit Juices Good for You?

By Dr. Melania Montes / Published on July 31, 2024

When we talk about fruit juices, we refer to those made from 100% squeezed fruit or concentrate, which, unlike nectars, do not contain added sugars. However, they naturally contain free sugars linked to non-communicable diseases, the world’s leading cause of death. Free sugars include monosaccharides and disaccharides added to foods and naturally present in honey, syrups, and fruit juices. The sugars in milk, whole fruits, and vegetables are not considered free sugars. The World Health Organization (WHO) recommends that both adults and children reduce their intake of free sugars to less than 10% of total energy intake to lower the risk of overweight, obesity, and tooth decay. Reducing it further to below 5% or roughly 6 teaspoons per day provides additional health benefits (1).

The nutritional value of fruit juices is similar to that of whole fruits. Both have a high sugar content, while their protein and fat content is very low. Juices retain almost all the vitamins, minerals, and phytochemicals (beneficial substances) from the fruits. They are rich in vitamin C, folic acid, vitamin A, potassium, folate, and magnesium. The main difference is that juices lack fiber, which is lost during processing (2-4).

When fruit is turned into juice, the sugars come out of their cells and become free sugars. The lack of fiber in juice and its liquid consistency make it easier to digest than whole fruit, meaning that a greater amount of sugars is absorbed in the intestines and enters the bloodstream. Therefore, the glycemic index of juice is higher than that of the original fruit. Additionally, sugar intake could be higher since more than one serving of fruit is often needed to prepare a glass of juice. As a drink, it is less filling, leading to a tendency to consume more. Therefore, it is recommended to consume juice in moderation (one glass daily) to avoid problems associated with high sugar intake, such as an increased risk of metabolic diseases and cavities (3,4).

In conclusion, moderate consumption of fruit juice provides some benefits of the original fruit. Drinking a glass of juice a day can help when it is difficult to meet the daily recommended intake of fruits and vegetables. However, whole fruit is always the better choice (2,4).

References

1. WHO calls on countries to reduce sugars intake among adults and children [Internet]. World Health Organization; 2015 [updated 2015; consulted 31 July 2024]. News. Available in: https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
2. Rodríguez Alonso P, Durán Villalobos A, Ruiz Moreno E, Valero Gaspar T, Ávila Torres JM, Varela Moreiras G. Datos actuales sobre el consumo de zumos de frutas en España y sus propiedades nutricionales [Internet]. Madrid: Fundación Española de la Nutrición; s.f [consulted 21 October 2023]. Available in: https://www.fen.org.es/storage/app/media/pdf/FEN_DOSSIER_VF.pdf
3. Ruxton CHS, Myers M. Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients. 2021; 13(6):1815.
4. Rodríguez Delgado J, Vázquez H. Los zumos de frutas y su papel en la alimentación infantil. ¿Debemos considerarlos como una bebida azucarada más? Posicionamiento del Grupo de Gastroenterología y Nutrición de la AEPap. Pediatría Atención Primaria. 2017; 19(75):103-116.