Fruit Juices & Health

Fruit juice -- including the ubiquitous glass of orange juice found at so many breakfast tables -- has long been thought of as a healthy nutritional choice. You may want to think twice before pouring yourself that next glass, though. While fruit juice has some health benefits, it may also have drawbacks.

Sugar in Fruit Juice

Most fruit juices are high in sugar. Twelve ounces of both regular soda and orange juice each contain 10 tsp. of sugar, and 12 oz. of cranberry juice cocktail contains even more than that -- a whopping12 tsp. When you drink fruit juices high in sugar, they act just like sugary soft drinks in the body; they rapidly enter the bloodstream and cause the blood sugar to spike, resulting in the release of insulin which causes blood sugar to dip. This cycle in response to sugar is a risk factor for type 2 diabetes, an increasingly common, serious and yet highly preventable chronic illness. The calories in fruit juice also contribute to obesity, another risk factor for type 2 diabetes.

Fruit Juice Benefits

Many types of unsweetened fruit juices that are 100 percent juice are rich in vitamins, minerals and antioxidants that contribute to good health. Orange juice is a good source of vitamin C and potassium. Red grape juice, which contains the whole grape, contains resveratrol, the same substance in red wine that protects the heart. Cranberry juice may decrease the risk of bladder infections. Pomegranate juice -- the juice highest in antioxidants -- may protect against prostate and other cancers, and may also protect your brain function, according to RxList.com.

Fruit Juice Vs. Whole Fruits

Eating whole fruit is healthier than drinking fruit juice. While fruit juice does contain all the phytonutrients, vitamins and minerals found in whole fruit, it lacks the fiber found in many whole fruits. Fiber not only helps to keep you feeling fuller longer, but it slows the absorption of sugar. Eight ounces of orange juice contains 112 calories, 0.5 g fiber and 21 g of sugar, while one whole medium orange contains 65 calories, 3.5 g of fiber and 13 g of sugar.

Glycemic Index

Although all fruit juices contain sugar, some have less than others. A juice's glycemic index gives you information about how much your blood sugar and insulin level will be affected compared with pure glucose, which has a score of 100. A lower number is better. Tomato juice has the lowest glycemic index of any juice, approximately 38; unsweetened apple juice, 40; grapefruit juice, 48; orange juice, 50; and cranberry juice cocktail, 68. Compare that to Coca Cola, with a glycemic index of approximately 58, and to Fanta orange soda, which averages 68. The American Academy of Pediatrics advises that children under 6 drink less than 6 oz. of pure fruit juice per day, and children ages 7 to 18 drink no more than 8 to 12 oz.

Alternatives

Choose healthier whole fruits over fruit juices, and consider low or no-sugar drinks, which are healthier. Plain water, sparkling water, unsweetened ice tea and coffee are good choices. To get fruit flavor without all the sugar, mix 12 oz. of sparkling water with 1 or 2 oz. fruit juice. Or drink low-sodium miso or chicken broth instead.