It’s no secret that kids (and some of us adults) love fruit juice. Many of us grew up drinking fruit juice, and parents often think 100% fruit juice is healthy. But is it really?
UC Davis Health pediatricians Lena Rothstein and Dean Blumberg tackled this juicy topic in their podcast Kids Considered:
We often like the taste of fruit juice because it’s a sweet drink. But it’s no secret that sweet often means more sugar, even if it’s natural sugar.
Think about whole fruits that are sweeter – they have more natural sugars that make them taste sweet. Same goes for those 100% fruit juices, which may not have any added sugars. Too much sugar of any kind isn’t healthy.
Fruit juices often have added flavors, food coloring or other additives.
In addition, news came out in January that many fruit juices can contain lead or other metals, according to Consumer Reports.
The study looked at 24 national and private label brands and tested 45 juices of different flavors. Many of them had elevated levels of lead, according to the report. These metals can lead to neurodevelopmental problems in children.
Does 100% fruit juice still have sugar?
Now back to the sugar concerns: Fruit juices are a concentrated source of sugar for children.
In one popular apple juice brand, which we have chosen not to name, one 4 oz. box contained 14 grams of sugar. That equals about 3 teaspoons of sugar.
In a 6 oz. box of a popular orange juice, it was found to have 18 grams of sugar, or a little more than 4 teaspoons.
If you compare that to a can of soda, in terms of volume, it’s about the same – and those are fruit juices with no added sugar.
Is eating whole fruit that much better than drinking fruit juice?
Yes! Whole fruits provide fiber by way of the skin and pulp. Fiber has been shown to decrease the risk of colon cancer, lower cholesterol and help control blood pressure. It’s also associated with living longer, studies suggest.
In addition, whole fruits contain some vitamins that don’t make it into the juice. Some edible fibers in the skin and pulp are removed during the juicing process.
Whole fruit also takes longer to eat causing a slower calorie intake, which can decrease the risk of obesity. Finally, fruit juice has more concentrated sugar and calories as compared to whole fruit.
What other negative impacts can fruit juice have?
Drinking fruit juice can replace consuming other beneficial liquids, like breast milk for babies or water for the rest of us.
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.
Is it safer to dilute fruit juice with water?
Not necessarily. Even diluted juice can increase the risk of cavities and decrease the chance of drinking other beneficial liquids.
My child loves fruit juice, so is there a safe amount to give them?
The American Academy of Pediatrics recommends children under 1 year of age drink no fruit juice. It is ok for children 1 to 3 years of age to drink up to 4 oz. per day, but parents should focus on offering whole fruit or water instead.
Children ages 4 to 6 can have 4 to 6 oz. of fruit juice per day. Children older than 6 should not drink more than 8 oz. per day, which is basically a small glass.
Children who are overweight or obese should eliminate juice from their diet.
A few juicy words of advice for parents from the pediatricians:
- Don’t put your child to bed with juice or milk. It leaves teeth covered with sugar and can feed the bacteria that causes cavities and tooth decay.
- Avoid giving your children fruit juice in sippy cups. Sippy cups make it easier to drink juice throughout the day, leading kids to decrease healthier food intake.
- Negative impacts of fruit juice will have negative impacts on obese children. Ultimately, children should avoid drinking any sugary drinks, including sports drinks and other sweet drinks. Just by cutting out those liquids, you will likely see dramatic effects on a child’s weight.
Related stories on fruit juice and health:
Kids Considered: Fruit Juice – Friend or Foe?
American Academy of Pediatrics News: Added sugar in kids’ diets: How much is too much?
CNN: It’s not just soda: Drinking too much fruit juice (or any sugary drink) linked to premature death risk
Bloomberg: Now Fruit Juice is Linked to a Higher Cancer Risk
FAQs
But the American Academy of Pediatrics (AAP) recommends limiting how much juice your child drinks and not giving them any at all if your baby is under age 1. Too much fruit juice can contribute to health problems for your child. Water and milk are the healthiest drinks for children.
Are fruit juices bad for you? ›
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.
What are the side effects of too much fruit juice? ›
Consumption of excessive fructose present in most fruits can lead to insulin resistance, obesity, and diabetes. This further leads to fat accumulation, which disrupts glucose intolerance and the body's normal function. Moreover, there is also an increase in blood pressure and uric acid levels.
What is the major downside of drinking fruit juice to meet your daily fruit needs? ›
Con: Juice can be sneakily calorie-dense
Juice contains fructose, and while this is a natural source of sugar and carbs, drinking too much of it may lead you to consume too many calories. For example, juicing 5 fruits can add up to 500 calories and more than 100 grams of sugar, says Zarabi.
Is 100% juice healthy for kids? ›
100% juice can be part of a healthy diet, but it doesn't have as much nutrition and isn't as satisfying for little bellies as fruit. Plus, it can contribute to dental cavities, and if kids drink too much, it can also lead to weight gain.
Which fruit juice is good for a child? ›
100% fruit juice is essentially the liquid from the fruit, with no added colors, preservatives or sugar. Honestly, a 100% orange, apple, grape, or any 100% fruit juice is the best juice for kids in addition to water or milk as their primary beverage.
Which fruit juice is healthiest? ›
While there are lots to choose from, here are some of the best healthy juices that offer excellent nutritional value.
- Apple.
- Orange.
- Grape.
- Cranberry.
- Pomegranate.
- Tomato.
- Beet.
- Green Juices.
Number one on their unhealthiest drinks list is Naked Might Mango Juice. While the bottle of juice says it's blended with 1¼ mangoes, 1¾ apples, ½ an orange, and ⅓ of a banana, the ranking points out that it has 57 grams of sugar. “you're not getting a smidge of fiber from these fruits.
Which juice is safe to drink daily? ›
10 Healthy Juices to Kickstart Your Day
- Orange Juice. Rich in vitamin C, orange juice helps improve immunity and is a natural energy booster. ...
- Amla Juice. Amla, or Indian gooseberry, is loaded with vitamin C and has several health benefits. ...
- Apple and Carrot Juice. ...
- Lemon Juice. ...
- Apple Juice. ...
- Green Juice. ...
- Ginger Ale. ...
- Coconut water.
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. Loads and loads of sugar in your juice is a strict no-no.
Sugar spike: Fruit juice, especially varieties with added sugars or high natural sugar content, can lead to rapid spikes in blood sugar levels. This can be problematic for individuals with diabetes or insulin resistance, potentially contributing to unstable blood sugar control over time.
Is it OK to drink 100% fruit juice? ›
The 2020–2025 Dietary Guidelines for Americans include 100% juice as part of a healthy dietary pattern and list it as a recommended primary beverage, with the recommendation that at least half of fruit intake comes from whole fruit.
Why is fruit juice not as healthy as fruit? ›
The liquid contains most of the vitamins, minerals and plant chemicals found in the fruit. But whole fruits and vegetables also have healthy fiber, which is lost during most juicing.
Why should you be wary of fruit juices? ›
Loses its fibre – When we juice, we remove most of the insoluble fibre that is naturally found in whole fruit. This concentrates the sugars (including fructose), calories and micronutrients, making them easier and quicker to absorb, which in turn increases blood sugar levels and elevates our calorie intake.
What is the best juice to drink in the morning? ›
Opt for 100% natural juices without added sugars for a refreshing and health-conscious start to your day. Orange Juice: A classic favorite known for its vitamin C content. Apple Juice: Sweet and refreshing, perfect for a morning awakening. Cranberry Juice: Tart and tangy, with potential health benefits.
What happens if a child drinks too much juice? ›
Some of pediatricians' top concerns include children developing tooth decay and poor nutrition due to the high sugar content in juice.
Is it good to drink fruit juice every day? ›
While most juice offers some nutritional value (e.g., vitamin C, potassium), it doesn't deliver enough to warrant daily consumption. That's because juice is high in sugar and calories and lacks fiber. A better option for reaping fruit's health benefits is to eat fresh fruit in its whole-food form.
Why can't kids have juice? ›
“The high sugar content in juice can be difficult for little ones to absorb in their intestines and can lead to acute or chronic diarrhea. Lots of sugar contact with teeth can also significantly increase your risk of cavities,” Dr. Cyr says.
What are the detrimental effects of too much fruit juice in infants? ›
High sugar content in juice contributes to increased calorie consumption and the risk of dental caries. In addition, the lack of protein and fiber in juice can predispose to inappropriate weight gain (too much or too little).
