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Apple Juice Diet

Jul 26, 2011 | By Brian Willett
Apple Juice Diet
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Apple juice is rich in potassium and other essential nutrients your body needs for optimal health. While consuming apple juice in moderation can be beneficial, an apple juice diet isn't ideal for weight loss or general health. Apple juice isn't balanced enough nutritionally to be the basis of your diet, but it can be a healthy addition to your diet when consumed in moderation.

Liquid Calorie Drawbacks

Apple juice isn't an ideal choice for dieting because it's a calorie-dense beverage. Each cup of apple juice provides 114 calories, but research suggests that juices aren't ideal for dieting compared to solid food. A research review published in the July 2011 issue of "Current Opinion in Clinical Nutrition and Metabolic Care" notes that carbohydrates are less filling than solid foods and because of this, liquid diets tend to lead to an increase in calorie intake.

Lack of Fat

Although too much of certain kinds of fat -- saturated and trans fats -- can promote an increased risk of heart disease, you do need fat to survive. Fat helps your body absorb vitamins, provides energy and aids in hormone production. Unfortunately, apple juice doesn't contain any fat, so an apple juice diet would be unhealthy.

High Carbohydrate Content

Apple juice is high in carbohydrates, so an apple juice diet would be disproportionately rich in this nutrient. The U.S. Committee on Dietary Allowance recommends that men eat at least 1,500 calories daily, while women should eat at least 1,300. Thus, a man on an apple juice diet would end up eating 368 g of carbohydrates, while a woman would consume 319 g. According to research from the July 2008 issue of "The New England Journal of Nutrition," lower carbohydrate diets are preferable for weight loss, so an apple juice diet is unlikely to be beneficial for your dieting efforts.

Lack of Protein

Apple juice contains just .25 g of protein per cup, so an apple juice diet would be low in this vital nutrient. Protein helps build and repair your muscles and other essential tissues, so you need to consume it daily. When dieting, too little protein can be particularly detrimental; research published in the March 2011 edition of "Nutrition & Metabolism" suggests that diets higher in carbohydrates and lower in protein promote more fat storage and less muscle gain.

Fiber

An apple juice diet would be very low in dietary fiber. Each cup of apple juice contains just .5 g of fiber, so a man drinking 1,500 calories worth of apple juice would take in only 6.5 g of fiber, while a woman drinking 1,300 calories worth of apple juice would take in only 5.7 g. These amounts are much lower than the suggested daily intakes; men should consume 38 g daily, while women should consume 25 g daily.

Vitamins and Minerals

Apple juice is very low in vitamins and minerals, so it's not ideal for optimal health. An apple juice diet would provide very little iron, zinc, vitamin C and choline. The diet would provide no folate, vitamin A, vitamin B12, vitamin D or vitamin K. Each of these are essential for your health.

References

Article reviewed by demand25069 Last updated on: Jul 26, 2011

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