Sweet and refreshing, fruit juice is on the top on many people's list when it comes to quenching thirst. Unfortunately, not all fruit beverages are created equal. Although fruit juice may contain important vitamins and nutrients, some fruit-type beverages have hardly any fruit in them at all, while others may be diluted with sugar. Understanding the basics about fruit juice will help you make a better decision about whether to drink it and how much is okay.
Fruit Juice, Drink or Cocktail?
What may look like a healthy fruit juice at first glance may actually be a fruit-flavored, sugar-filled fruity beverage. The Food and Drug Administration (FDA) only allows beverages made with 100 percent fruit to be considered juice. If the beverage contains sugar, high-fructose corn syrup or other added sweeteners, it must be called a fruit drink or cocktail. Checking the label will help determine the percentage of actual fruit juice in the beverage.
Nutrients
One hundred percent fruit juice contains high concentrations of nutrients, often including vitamin C and calcium. One-half cup of juice counts as a serving of fruit. Some companies are even adding vegetables to their fruit juices to boost the nutritional value of their drinks. Unfortunately, juice does not contain the same fiber content as the fruit from which it came. Fiber, a nutrient that many Americans do not get enough of, also contributes to the feeling of fullness, which is something that the juice may not provide.
Drinking Your Calories
Twelve ounces of 100 percent orange juice contains about 170 calories, which is equivalent to eating almost three oranges. Naturally, the juice may satiate your thirst, but not your hunger. For those trying to lose weight, limiting fruit juice to one or two half-cup servings each day will help obtain the nutrients without contributing to excessive calorie consumption.
Fruit Juice Labels
In addition to checking the label for the amount of actual fruit in the juice, serving size is also important. Many bottles of fruit juice, although seemingly for one serving, actually contain two or three servings. This can cause a higher caloric intake than expected and, over time, lead to weight gain. Some manufacturers market their juice as "no sugar added"; however, fruit juices contain natural sugars without the addition of sweeteners and therefore these labels should not be misinterpreted as meaning "calorie-free."
Fitting Juice into Your Diet
Although it is ideal to eat the fruit in its natural form rather than drink the juice, 100 percent fruit juice can be healthfully included in the diet. Parents who wish to give their children fruit juice may try serving a couple ounces diluted with water. This is will allow for the sweetness and flavor of the juice without too many calories or increasing the risk of diarrhea. Adults should also stick to 100 percent fruit juice and limit their servings to 8 oz. daily. Water and other non-caloric drinks can be used throughout the rest of the day to quench your thirst, and the remaining recommended daily fruit servings should be obtained from the whole fruit.
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