A Healthy Debate: Experts Weigh in on the Benefits and Drawbacks of Drinking Fruit Juice

The world of fruit juice has long been a topic of debate, with some experts hailing it as a nutritious addition to a balanced diet and others warning of its potential dangers. But what does the science really say? To get to the bottom of this issue, we spoke to several experts in the field, including registered dietitians and nutritionists, to separate fact from fiction and provide a clearer understanding of the benefits and drawbacks of drinking fruit juice.

For decades, fruit juice was considered a healthy choice, with many people turning to it as a way to get their daily dose of vitamins and minerals. However, in recent years, concerns have been raised about the high sugar content of many commercial fruit juices, which can lead to a range of health problems, including obesity and tooth decay. According to the World Health Organization (WHO), consuming high amounts of free sugars, such as those found in fruit juice, can increase the risk of chronic diseases like heart disease and type 2 diabetes.

Despite these warnings, some experts argue that fruit juice can still be a part of a healthy diet, particularly when consumed in moderation. “Fruit juice can be a good source of vitamins, minerals and phytochemicals, such as polyphenols,” says Sammie Gill, a registered dietitian with the British Dietetic Association. “Studies have shown that drinking orange or apple juice is linked with lower levels of inflammation and improvements in cardiovascular health.”

However, Gill also warns that fruit juice should not be relied upon as a primary source of nutrition. “You’re only getting partial benefit from the fibre and other nutrients found in whole fruit and vegetables,” she explains. “When you drink juice, the fibre and other nutrients are broken down quickly, which can lead to a rapid release of sugar into the bloodstream.”

In terms of the ideal amount of fruit juice to consume, the experts we spoke to agree that a small glass, around 125-150ml, is a good daily limit. However, they also stress that this should not be relied upon as a primary source of hydration, and that water should be the main source of fluids throughout the day.

Interestingly, some experts suggest that vegetable juice may be a better option than fruit juice, as it tends to be lower in sugar and contains a wider range of nutrients. “Vegetable juice can be a useful addition to a healthy diet, particularly for people who are struggling to get enough vegetables in their diet,” says Rob Hobson, the author of Unprocess Your Family Life. “Just be sure to choose a 100% vegetable juice, and avoid products that are bulked out with other ingredients.”

In terms of what to look for on the label, Gill advises choosing a pure 100% fruit juice, ideally with pulp, and avoiding products that contain added sugars or other ingredients. Hobson also suggests that freshly made juices may be a better option than shop-bought versions, as they tend to contain more nutrients and fewer additives.

Finally, the experts we spoke to agree that juice fasts and cleanses are not a healthy or sustainable way to lose weight or improve overall health. “Juice fasts are unsustainable and unrealistic for most people,” says Gill. “They cannot provide the body with all its nutritional needs, and can even lead to nutrient deficiencies and other health problems.”

In conclusion, while fruit juice can be a part of a healthy diet, it is essential to consume it in moderation and as part of a balanced diet that includes a wide range of whole fruits and vegetables. By choosing a 100% fruit or vegetable juice, and being mindful of the sugar content and other ingredients, you can enjoy the benefits of fruit juice while minimizing its potential drawbacks.