The "Horror" of Fruit Juices

Posted by Brittney Casalina on

Orange juice, apple juice and cranberry juices commonly come up with dieters while they are on ALL steps of the ITG Diet Plan. Of course, they taste delicious but, are they actually "healthy" to consume everyday? In my opinion, NO! When drinking fruit juices, even reduced sugar or sugar-free versions, there are still many grams of sugar more than recommended on the ITG Diet Plan and, or daily sugar consumption!

I found a great article below that talks about the hidden sugars in fruit juices and, instead of using these juices for breakfast or mixed in with you favorite alcohol, ask yourself, is having more than almost 2 days of daily recommended sugar consumption amount worth it for you? If it isn't, switch is up for the Zevia Tonic mixers, they have a Tonic, Ginger Beer flavor AND and Lemon Lime with bitters! Yum!


Juices With the Highest Sugar Content

By Sara Lindberg 

Reviewed by Claudia Thompson, PhD, RD

If you like to start your day with a glass of juice, you might want to check the nutrition label to see how much sweet stuff is lingering in your favorite morning beverage. Believe it or not, the sugar in some orange juice and the sugar in some apple juice may be higher than other commercial drinks.

Benefits of Fruit Juice

Despite the amount of sugar, there are some benefits to drinking fruit juice, especially when compared with soft drinks and other sugar-sweetened beverages. If your intake of whole fruit is low, drinking 100 percent fruit juice rather than soda can help deliver some key vitamins and minerals found in fruit.

While eating an apple is better than drinking apple juice, Harvard T.H. Chan School of Public Health says that if you are going to drink your fruit, you should stick to no more than 4 to 6 ounces per day. Not only does this reduce the amount of sugar, but it also saves on calories.

When it comes to the downside of your favorite juice, there seems to be less research on the consequences of drinking fruit juice compared with sugar-sweetened beverages, as reported in a May 2019 review published in the journal Nutrients. The authors note that while there is significant evidence linking the ingestion of free sugars in sugar-sweetened beverages with metabolic risk factors, it's still unclear if the same consequences apply to drinking fruit juice.

Free sugars are any types of simple sugars added to food and beverages. What this means for consumers is that while fruit juice may be a better choice, more randomized controlled trials are needed to say for certain if fruit juice is comparable to other beverages in increasing certain health conditions.

If you're overwhelmed with the number of choices when picking out fruit juice, you're not alone. In addition to the basics, which typically includes orange and apple, there is also grape, cranberry, cherry, grapefruit, pomegranate and many more.

According to the USDA, a 12-ounce glass of 100 percent orange juice has approximately 178.8 calories and 42.6 grams of carbohydrate with 30.96 grams coming from sugar. It also has 2.5 grams of protein and 0.4 grams of fat.

A 12-ounce serving of 100 percent apple juice has approximately 171.6 calories and 42 grams of carbohydrate with 35.76 grams coming from sugar. Like orange juice, the protein and fat are minimal, with 0.372 grams of protein and 0.48 grams of fat.

Grape juice beats both the sugar in orange juice and the sugar in apple juice. A 12-ounce serving of 100 percent grape juice has 223.2 calories and 54.96 grams of carbohydrates with 52.8 grams coming from sugar. It also lacks protein and fat with 1.38 grams of protein and 0.48 grams of fat.

Cranberry juice, while not as popular as orange and apple, does rank among the top picks of fruit juice. A 12-ounce glass of 100 percent cranberry juice (not a blend) has 171.6 calories and 45.36 grams of carbohydrate with 45 grams coming from sugar. Similar to grape juice, cranberry has 0.48 grams of fat and 1.45 grams of protein.


Finish reading this article here: Juices With the Highest Sugar Content (

Share this post

← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.