What Kind of Fruit Juice Is Healthy to Drink?

Fruit juice has fallen into the same company as carbohydrates after gaining a bad reputation as a contributor to the obesity epidemic. Ideally, you should consume fruit in its natural form -- whole, raw and solid -- when available. As with carbohydrates, however, not all fruit juices are bad, and you can enhance your health when consumed in moderation.

Fruit Juice and Obesity

Excessive consumption of sugar-sweetened fruit juice and sodas has been cited as major contributing factors to obesity, especially childhood obesity. However, other studies indicate that the link is not so clear. Also, some juices contain chemicals that might actually help you lose weight. For instance, a rat-model study published in the "Journal of Nutrition" in December 2007 led by animal nutritionist Guoyao Wu revealed that an amino acid in watermelon known as arginine can reduce fat growth, improve blood glucose regulation and reduce risk factors for cardiovascular disease.

Benefits of Fresh Juice

The healthiest juices for you to drink are freshly squeezed and contain skin and peel. They also do not contain added sugar, such as the commercial varieties. Fruits in juice or solid form are rich in nutrients such as vitamins, minerals and antioxidants. The skin and peel also contain fiber, which provides several health benefits such as keeping blood sugar levels stable and improving bowel activity. Fiber also naturally suppresses your appetite and helps to control your weight.

Evidence in Favor of Fruit Juice

In a study published in the July/August 2008 issue of the "American Journal of Lifestyle Medicine," researchers from Louisiana State University AgCenter and Baylor College of Medicine found that consuming 100 percent fruit juice is not associated with obesity or being overweight in children and adolescents. They indicate that drinking this form of juice can help children get their daily recommended amount of fruit. Other studies, including one published in the "Journal of Agricultural and Food Chemistry" in March 2007, conducted by University of Glasgow researchers, have also linked fruit juice consumption to a reduced risk of diseases such as Alzheimer's due to their high antioxidant content.

Amount

Although fruit juices can provide you with a bounty of nutrients and health benefits, the key is to not make them a major part of your diet. The USDA MyPyramid recommends that adults consume two to four servings of fruits daily. One cup of juice is equivalent to one serving of fruit. Try to get most of those servings from whole fruit. Katherine Zeratsky, a nutritionist with MayoClinic.com, recommends no more than 6 oz. of juice, or ¾ cup, for children between ages 1 and 6, and 12 oz., or 1 ½ cups, for people 7 years and older.

References

• University of Rochester Medical Center: Sugary Beverages a Major Culprit in Childhood Obesity Epidemic
• "Journal of Nutrition;" Dietary Supplementation with Watermelon Pomace Juice Enhances Arginine Availability and Ameliorates the Metabolic Syndrome in Zucker Diabetic Fatty Rats; Guoyao Wu et al.; December 2007
• "American Journal of Lifestyle Medicine;" A Review of the Relationship Between 100% Fruit Juice Consumption and Weight in Children and Adolescents; Carol E. O'Neil, Ph.D, M.P.H, L.D.N, R.D. and Theresa A. Nicklas, Dr. PH; July/August 2008
• MayoClinic.com: Juicing: What are the Health Benefits?
• MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
• USDA: Food Groups - Fruits