It is highly unlikely that drinking juice will put you at an increased risk for developing type 2 diabetes. Fruit juice contains a lot of sugar, but consuming sugar does not cause diabetes, according to the American Diabetes Association. So, go ahead and enjoy vitamin-rich juice in moderation. Your weight, not your choice of beverage, proves the greater risk factor for developing type 2 diabetes.
Weight and Risk
The most significant dietary factor for developing diabetes is overeating, according to the American Diabetes Association. Eat more calories than you burn, and you will gain weight. A high body weight puts you at risk for developing diabetes. Your body doesn't care where your excess calories come from -- fruit juice, chocolate or fried mozzarella sticks can all contribute. You could even gain weight eating broccoli if you ate enough of it. To avoid gaining weight from drinking juice, choose juices that do not contain added sugars, as juices with added sugars contain more calories than pure 100 percent fruit juice.
Calories vs. Sugar
The calories in fruit juice, not the sugar, prove important. Drinking a glass or two a day will not cause weight gain if you keep track of your overall calories. One cup of freshly squeezed orange juice, for example, contains approximately 112 calories. If you add orange juice to your daily diet plan, but do not want to consume an extra 112 calories a day, make sure to adjust your menu accordingly.
Whole Fruit Benefits
While drinking moderate amounts of 100 percent fruit juice will unlikely cause weight gain or increase your risk of developing developing type 2 diabetes, you may want to trade some of that juice for whole fruit. Whole fruit contains more soluble fiber than fruit juice, particularly if you eat fruit with edible skin or seeds. The fiber in whole fruit may help reduce your risk of type 2 diabetes because soluble fiber promotes healthy blood glucose levels by slowing your body's absorption of sugar into the bloodstream.
Healthy Diet
Fruit plays an important part in a healthy diet and the American Diabetes Association recognizes the benefits of drinking fruit juice. Besides drinking juice and eating fruit, include whole grains, legumes, vegetables, lean protein, low-fat dairy and healthy fats in your diet. Maintain a healthy weight by watching your daily caloric intake. Exercise also proves a healthy defense against developing diabetes, so include 30 minutes of moderate activity in your daily plan.
References
- American Diabetes Association: Food and Fitness -- Sugar and Desserts
- American Diabetes Association: Diabetes Basics -- Prevention: Overweight
- United States Department of Agriculture Nutrient Database
- MayoClinic.com: Expert Answers -- Fruit Juice: Is It Good or Bad for Kids?, Katherine Zeratsky, June 17, 2009
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential for a Healthy Diet, Nov. 19, 2009
