The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. Excessive weight gain is associated with high blood pressure, hypertension, stroke, diabetes and other negative health issues later in life.
A 150ml glass of unsweetened fruit juice, vegetable juice or smoothie can count as a maximum of 1 portion of your recommended 5 daily portions of fruit and vegetables. Limit the amount of fruit juice, vegetable juice or smoothie you have to no more than a combined total of 150ml a day (1 small glass).
The recommendations for kids between 1 and 6 years old are to limit fruit juice consumption to 6 ounces per day, while children 7 years and older, teens and adults should limit fruit juice to 8 ounces per day, according to the American Academy of Pediatrics and the Dietary Guidelines for Americans.
There are some risks associated with drinking too much fruit juice. Many fruit juices are high in sugar and calories. It is important that a person does not consume too much sugar as this can lead to several health issues, such as weight gain, type 2 diabetes, and heart disease.
Drinking juice can lead to weight gain and obesity
It's important to maintain the balance of nutrients for good health. Too much weight gain is linked to high blood pressure, stroke, diabetes, cardiac issues, and other negative health issues later in life.
amounts of juice can lead to diarrhea, stomach pain, bloating and gas (flatulence). Since most juices do not contain fiber, they offer no real nutritional advantage over whole fruit. Some parents give fruit juices to their children as a healthier alternative to soda pop.
There is one bright spot: Fruit juice offers some nutrients. Studies show drinking no more than five ounces a day is linked to a lower risk of heart disease and stroke. So a small amount of fruit juice seems to be OK, but too much sugar from all sources — including juice — is linked to poor health outcomes.
Drinking 100 percent fruit may juice sound like a healthy option, but it's a far cry from eating the real deal—whole, fresh fruit. In fact, new research finds that drinking just one glass of 100 percent fruit juice every day leads to gaining close to half a pound over three years.
The U.S. Food and Drug Administration (FDA) has received in the past, reports of outbreaks of foodborne illness, often called “food poisoning,” that have been traced to drinking fruit and vegetable juice and cider that has not been treated to kill harmful bacteria.
All juice contains fructose, or fruit sugar, that absorbs poorly, sometimes causing intestinal issues, even if you're healthy. But some are particularly sensitive to fructose, a condition known as fructose intolerance or malabsorption. In this case, your body isn't able to break down fructose.
Once regarded as a healthy drink, recent research indicates that that regular consumption of fruit juice may increase the risk of developing type 2 diabetes.
Unlike whole fruits and veggies, fruit juice is a poor source of fiber and can spike blood sugar levels. While juice can be a great source of nutrition, limit your intake to 1–2 cups (240–480 ml) per day, and try to opt for whole fruits and vegetables more often.
For people who are unable to eat solid fruit due to some illness, several servings of juice daily can provide important nutrients. However, for the rest of us, most recommendations suggest that we drink no more than 3/4 to 1 cup of fruit juice a day.
Juice makes us feel full quickly and the excess calories from juice can cause weight gain. Also, 100% juice from stores can have sugar added to improve its taste. Consumption of added sugar is unhealthy as it provides empty calories without any other nutrients and can lead to weight gain.
Juice isn't as good for us as whole fruit
"It's basically sugar and water, and no protein or fat to counteract that metabolism." Other nutrition experts consistently agree that juice consumption can, over time, lead to inflammation, insulin resistance, diabetes, and more belly fat.
Even if you drink fresh juices, it can't replace the benefits of drinking water throughout the day. Water replenishes the fluids that you lose when working out and other types of physical activities. However, ensure that you drink clean and 100% pure water to avoid diseases and stay healthy.
If you drink high quantities of fruit juice, you could be contributing to excess energy intake. This can increase your risk of obesity and other conditions like type 2 diabetes. If you're drinking it regularly, it can lead to weight gain by adding unnecessary energy to your day.
In fact, it is ideal to drink juice on an empty stomach, and if you drink it several times a day, make sure to have it at least 20 minutes before or two hours after a meal. Why? When your stomach is empty, the absorbtion of vitamins and nutrients from juice is the most effect.
Risk of diarrhea
Fruit is rich in natural fibers and sugars. Eating too much fiber may give some people diarrhea. The combination of high liquid, high fiber, and some sugars may have a natural laxative effect, which could lead to diarrhea for some people.
While juices are more nutritious than sodas, they often contain just as much sugar. For example, a 12-ounce glass of orange juice contains nearly the same amount of sugar as a can of Coke, around 10 teaspoons of sugar. Similarly, cranberry juice contains almost as much sugar as the average root beer.
Answer From Katherine Zeratsky, R.D., L.D. Juicing is no healthier than eating whole fruits and vegetables. Juicing extracts the juice from fresh fruits or vegetables. The liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the fruit.
Smoothies are high in sugar.
If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”.
However, it's not recommended to get all of your fruit servings from fruit juice. While it might provide a more concentrated source of some nutrients such as vitamin C, fruit juice pales in comparison to whole fruit for fiber content and satiety.