Juice is high in sugar, but a glass with your breakfast isn't likely to cause diabetes. It's not the sugar you eat, but the amount and kinds of carbohydrates in your diet that put you at risk of developing diabetes. To maintain healthy blood-glucose levels, as well as a wealthy weight, it make sense to monitor your carbohydrates, choosing those with the most nutrients and fiber over those in refined, processed foods.
Weight Gain
Being overweight is a major risk factor for diabetes. But obesity is often caused by a diet high in unhealthy carbohydrates, instead of healthy high-fiber carbohydrates, protein and good fats. A diet filled with processed and unhealthy carbohydrates spikes blood-glucose levels. Over time, insulin resistance can develop, causing type-2 diabetes. One-hundred percent juice is permitted in limited amounts on most diabetes diets, as well as most weight-loss diets, because it's packed with nutrients that optimize overall health. But drinks with added sugars -- especially high-fructose corn syrup -- should be avoided. To lessen your risk of developing type-2 diabetes, embrace a healthy diet and keep your weight manageable. Counting calories while keeping track of your carbohydrates is one way to do that.
Caloric Intake
To maintain a healthy weight -- and reduce your risk of developing type 2 diabetes -- keep track of the calories and carbohydrates in your diet. A limited amount of 100-percent juice will do you no harm and will provide vitamins that you need. One cup of 100 percent apple juice has 114 calories, which is a little more than 5 percent of your daily calories, based on a 2,000-calorie-a-day diet. Use the U.S. Department of Agriculture's ChooseMyPlate program to determine your daily caloric needs.
Whole Fruit
Although consuming 100-percent fruit juice is not very likely to make you overweight -- and therefore at an increased risk of developing diabetes -- it may prove beneficial to substitute whole fruit for juice. Whole fruit has more fiber than juice. Fiber helps to promote a healthy weight and support the health of your digestive and cardiovascular systems. Whole fruit with edible seeds or skin -- raspberries and apples, for example -- are good sources of fiber.
Recommendations
Fruit is an important part of a healthy and balanced diet. The USDA recommends that women ages 19 to 30 should consume 2 cups of fruit or 100 percent fruit juice per day, while those over 30 should should consume 1 1/2 cups per day. Men should have 2 cups daily. You can lower your risk of diabetes by following a healthy diet and maintaining a healthy weight. Your diet should emphasize nutrient-dense foods such as whole grains, beans and legumes, fruits, vegetables, lean sources of protein and reduced-fat dairy products.
References
- American Diabetes Association: Food and Fitness -- Sugar and Desserts
- American Diabetes Association: Diabetes Basics -- Prevention: Overweight
- U.S. 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
- American Heart Association: Getting Healthy -- Fiber Up, Slim Down, Feb. 9, 2011
