Way too
often, my patients tell me proudly that they are drinking only natural juice
with no sugar. However, I do not congratulate them on that choice. :’( Many
assume that natural juice must be good for their diabetes or whatever health
condition they have. But what is it with juice? Why is that often not the best
choice?
Even
without adding any sugar to a cup of 100% fruit juice, it will have 25-35grams
of sugar. The differences depend on the fruit used to make the juice, with
grape juice having one of the highest amounts of juice per cup. Any sweet food
will have sugar. Many foods have naturally-occurring sugars. All fruit will
have naturally-occurring sugar, as will vegetables, milk, and honey.
For someone who is working on
achieving a healthy weight, there are a few points that are relevant. Fruit
juice does not have fiber. When fruit juice is made, all the fibrous parts,
such as the skin, are removed. Because it is fiber-free liquid, it will not
help increase your satiety, as juice pretty much goes right through you without
stimulating any fullness receptors. Its 120-140 calories per cup provide a
sweet drink, but not the same fullness as 120-140 calories of a fruit. For
example, a large apple is around 120 calories, and also give you 5 grams of
fiber…now that will keep you going a bit.
Next time you want a sweet treat,
reach for a whole fruit. My favorites are Honey Crisp apple, bananas, and
strawberries. What are your favorite fruits?