Some people drink lemonade, fruit juice cocktails, fruit punch and other fruit drinks due to the belief that these drinks have more nutritional value than soft drinks and other beverages. Because these drinks contain artificial flavors and sweeteners, and have little in the way of nutrients, fruit drinks actually have little nutritional value.
Significance
Fruit juice companies market their drinks as a better alternative to soft drinks, but some fruit juices contain just as much sugar as soda. An 8-oz. serving of fruit punch made from dry powder contains 24.18 g of sugar. An 8-oz. serving of cola contains 22.03 g of sugar. Consuming sugar-laden beverages at a young age gives children the opportunity to develop a taste for sweets. It also increases the risk for obesity.
Nutrition Facts
An 8-oz. serving of fruit punch has 97 calories, 18 mg of sodium, 31 mg of vitamin C and 45 mg of calcium. Some fruit drinks also contain high-fructose corn syrup, a sweetener surrounded by controversy. While research on the effects of HFCS shows mixed results, MayoClinic.com recommends limiting your intake of products that contain added sugars.
Regulation
The Food and Drug Administration regulates the labeling of fruit drinks. If a product has a fruit juice label, it must contain 100 percent fruit juice. The labels for products that contain less than 100 percent fruit juice must list the percentage of fruit juice in the product and include a term such as beverage, cocktail or drink to distinguish the product from drinks made with 100 percent fruit juice. Fruit drinks contain anywhere between 10 percent and 99 percent fruit juice, as well as artificial flavors and sweeteners.
Alternatives
You have several alternatives to fruit drinks made with sugar and artificial flavors. Drinks made with 100 percent fruit juice contain essential vitamins and minerals. One cup of orange juice contains 27 mg calcium, 27 mg of magnesium, 443 mg of potassium, 42 mg of phosphorus, 84 mg of vitamin C and 105 IU of vitamin A. For those without lactose intolerance, low-fat milk offers a good source of calcium and vitamin D. Water also is a viable alternative to high-calorie drinks.
Warning
Those with diabetes should use caution when consuming fruit drinks. The sugar content of these beverages could affect blood sugar levels, resulting in increased thirst, dizziness and headaches. Discuss your diabetes with a physician or dietitian before adding fruit drinks to your diet.
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