Fruit juice is one of the most prominent beverages rich in nutrients that support body health. However, it may cause a significant rise in blood sugar and increase the risk of tooth decay.
To ensure benefits and prevent risks, it is advised to choose 100% natural fruit juice, juice it with the pulp, and avoid adding any artificial sweeteners.
Benefits
Numerous studies have linked the consumption of natural fruit juice with better diet quality and increased nutrient intake in both children and adults.
Nutrients provided by fruit juice include magnesium, potassium, vitamin C, and vitamin D.
Research has shown that replacing whole fruits with fruit juice does not significantly affect total nutrient intake, with the exception of fiber.
However, experts believe that natural fruit juice can be an alternative to water and helps in providing essential nutrients.
Some research has indicated that moderate consumption of natural fruit juice, especially citrus fruits, may help prevent some chronic diseases.
Drawbacks
On the other hand, daily consumption of fruit juice may lead to a sudden spike in blood sugar, which can cause health problems such as diabetes.
The juice lacks the fiber found in whole fruit, which helps regulate blood sugar levels. To reduce the impact, it is recommended to drink it after a meal rather than on an empty stomach.
Daily juice consumption is linked to an increased calorie intake. Some studies suggest that drinking one cup of natural juice per day may lead to weight gain.
Researchers believe that the low fiber and high sugar content in juice may stimulate appetite through its effect on blood sugar levels.
In the same context, studies have linked high consumption of sugar-containing fruit juice to an increased risk of tooth decay.
Therefore, doctors advise regulating the amount of juice given to young children and infants.
One study found that drinking a daily serving of fruit juice increases the risk of developing type 2 diabetes, especially in adults.
In another study, researchers linked daily consumption of natural fruit juice and sugary drinks during childhood and adolescence to an increased risk of type 2 diabetes in boys, but not in girls.
