Got Juice?
Is drinking juice healthy?
According to the latest Dietary Guidelines for Americans, 100 percent fruit juice can be a nutritious beverage that fits into a healthy diet. For adults, the guidelines recommend no more than four ounces in a day. One four-ounce serving of 100 percent juice can help fulfill one of your recommended two to three daily servings of fruit. But juice has some significant downsides.
Too much of a good thing
Frequent consumption of fruit juice can promote weight gain, increased belly fat, metabolic syndrome, insulin resistance and diabetes. A meta-analysis published this year in the Journal of the American Medical Association1 studied the consumption of 100 percent juice in children and adults. The body weights of the 46,000 children and 270,000 adults participating in the study were followed over time. Drinking 100 percent juice was associated with weight gain in children.
In adults, the results were mixed. A significant association was found between 100 percent juice and weight gain in adults when total calories were not controlled. This suggests the total calories consumed is an important factor.
The researchers concluded: “Study findings support guidance to limit consumption of fruit juice to prevent the intake of excess calories and weight gain.”
Recommendations for kids
Children under 12 months should not be given 100 percent fruit juice, according to the American Academy of Pediatrics. For toddlers one through three years of age, four ounces is the recommended daily limit, and for ages children four through 6 years of age, it’s four to six ounces per day. For children seven to 18 years of age, juice should be limited to eight ounces.
The real scoop on fruit
Adults should limit processed fruit juice to four ounces per day. It’s also important to avoid sweetened juice and juice drinks since these may contain sugar, artificial sweeteners and other additives as ingredients.
When you do occasionally enjoy fruit juice, buy 100 percent juice or juice it yourself. You can also make whole fruit juice in your blender that retains the fiber and perhaps the peel. Just add a little water or ice and blend. Eating the whole fruit and drinking water is definitely the healthiest way to go.
This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.
Consumption of 100% fruit juice and body weight in children and adults: A systematic review and meta-analysis. JAMA Pediatrics, 1/16/24. https://jamanetwork.com/journals/jamapediatrics/fullarticle/2813987?guestAccessKey=872103a6-f1eb-4ab3-82cb-f7336d108823&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=011624
I think it's sad the American Academy of Peds recommends ANY fruit juice for children, it's too bad they weren't more clear on the need to stay away from it.
For those who have a habit of drinking it, eliminating fruit juice is a quick way to lose weight.