No type of fruit juice will magically lower your triglycerides, a type of fat that accumulates in your bloodstream and increases your risk of developing cardiovascular disease. But if you drink fruit juice low in fructose, it may help manage your triglyceride levels. A Diet that includes more than 100 grams daily of fructose may elevate your triglycerides, according to a scientific statement released in April 2011 by the American Heart Association.
Fructose occurs naturally in fruit, honey and vegetables. It is also in table sugar and high-fructose syrup, commonly added to soft drinks. About 30 percent of the fructose consumed by Americans comes from soft drinks, about 22 percent comes from grains and about 19 percent from fruit juice, according to the third National Health and Examination Survey published in the July 2008 edition of the “Medscape Journal of Nutrition.” Fruit juice can help you fulfill your daily needs for fruit – about 1 1/2 to 2 cups daily, depending on your age, gender and level of physical activity.
One cup of 100 percent fruit juice counts as a cup of fruit. To help keep your triglycerides in the acceptable range of 150 mg/dL – milligrams per deciliter of blood – or less, choose fruit juices with relatively low amounts of sugar. Tomato juice provides a good example of a fruit juice low in fructose. One cup of tomato juice contains a total of 8.65 grams of sugars, including 3.74 grams of fructose. You could drink 11 cups without exceeding your daily sugar limit.
Some fruit juices are harder to include in a triglyceride-conscious diet. One cup of prune juice, for example, contains 42.11 grams of sugar. If you fulfilled your daily fruit requirement exclusively through prune juice, your fructose consumption would exceed 100 grams. Examples of other fruit juices and their sugar content per cup include grape juice, 35.93 grams; pineapple juice, 25 grams; orange juice, 20.69 grams; grapefruit juice, 22.48 grams, and apple juice, 23.86 grams. Avoid fruit juices with added sugar.
Tart Cherry Juice
Promising, although slight, evidence suggests that tart cherry juice could help reduce your low-density lipoprotein, LDL, or "bad' cholesterol. An animal study led by E. M. Seymour of the University of Michigan, found that rats fed tart cherry extract lost weight and lowered their cholesterol levels despite eating a high-fat diet. Seymour's study was published in the October 2009 issue of the "Journal of Medicinal Food." No study published as of August 2011 suggests that drinking any kind of fruit juice could lower your triglycerides.
- "Circulation"; Triglycerides and Cardiovascular Disease A Scientific Statement From the American Heart Association; Michael Miller, et al.; April 18, 2011
- "Medscape Journal of Nutrition"; Dietary Fructose Consumption Among US Children And Adults: The Third National Health and Nutrition Examination Survey; M.P. Vos, et al.; July 2008
- united States Department of Agriculture, Choose My Plate: What Counts as a Cup of Fruit?
- United States Department of Agriculture Nutrient Database
- "Journal of Medicinal Food'; Regular Tart Cherry Intake Alters Abdominal Adiposity, Adipose Gene Transcription, and Inflammation in Obesity-Prone Rats Fed a High Fat Diet; E.M. Seymour, et al.; October 2009