Acesulfame potassium is a zero-calorie sweetener that is added to many sugar-free…
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Fruit Juice
Fruit Juice
Fruit Juice
What is it:
Fruit juice is the liquid extracted directly from fresh fruits, typically through pressing, squeezing, or centrifugation. It contains the natural water-soluble components, including vitamins, minerals, and sugars, found in the original produce. In contrast, fruit concentrates are produced by removing most of the water content from the juice, resulting in a denser, more concentrated form that can be reconstituted with water before consumption. Fruit puree is made by blending or mashing whole fruits or vegetables into a thick, smooth consistency, retaining all the fiber components. Fruit juice is typically bottled as beverages and 100% fruit juice indicates that the beverage is entirely juice with no fillers.
Rating:
Fruit juice has been associated with various health benefits, including improved vascular function, reduced risk of stroke, gut modulation, improved antioxidant capacity, and improvements in cognition. However, high consumption of fruit juice has also been associated with an increased risk of mortality from cardiovascular disease, likely due to an increased sugar intake. While fruit and juice contains many vital nutrients, antioxidants, and bioactive compounds, the lack of fiber and high amounts of sugar naturally present in fruit can cause spikes in blood sugar that are associated with many negative health effects. To reduce this effect when consuming fruit juice, drink it alongside foods rich in fiber or protein. Fruit juice can improve nutrient intake and benefit health when consumed in moderation.
Resources:
- Fruit juice may offer more health benefits than risks (review)
- Sugar consumption impact on metabolic health and association with chronic disease (review)
- High level of fruit juice consumption may be associated with an increased risk of mortality from cardiovascular disease (prospective study)
- Consumption of fruit juice is associated with improved diet quality (NHANES 2013-2016 Analysis)
- The cardiovascular benefits of fruit and vegetable juices (review)
- The benefit of fruit and vegetable consumption on the microbiome (randomized controlled trial)
- Fruit and vegetable juice enhance antioxidant capacity in rats (animal study)
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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