While 100% juice might seem like a healthy option due to its association with fruits, there are some factors to consider that may challenge the perception that it is always a healthy choice.
Gcinile Mnyeni from Utrecht in KZN, who started replacing cool and fizzy drinks with 100% juice, says she thought it was healthier until she started noticing that it contains too much sugar content that she wasn’t aware of.
“I was trying to make healthier choices, and I thought 100% juice was a good substitute for fizzy drinks because of its vitamins,” she says.
However, she realised that the 100% juice was not all it was cracked up to be and she changed again.
“I realised it’s important to consider the sugar content even in 100% juice. I do believe 100% has benefits, but I’m exploring other options like whole fruits and water for hydration.”
Sugar on top of sugar
Speaking to Health for Mzansi, Nomzamo Ngcobo from Durban says she believes 100% juice is not always healthy due to the amount of sugar added.
“I believe that fruits already have their own sugar, and they add more on top of it when making 100% juice, then proceed to call it healthy. Some juices have vegetables and fruits, which is healthy, but it doesn’t outweigh the sugar added on; hence, I’ll always choose to eat fruit over drinking the juice,” she says.
Although 100% fruit juice can provide essential vitamins and minerals, dietitian Xoli Dube from Johannesburg explains several reasons why it can be considered bad for health if consumed in excess.
READ NEXT: Sugar addiction: practical tips to kick the habit
Not just juice
Dube explains why you should not believe everything you read on a label and the health risks:
- Fruit juice is high in natural sugars, which can contribute to weight gain, spike blood sugar levels, and increase the risk of developing health issues like diabetes and heart disease.
- Unlike whole fruits, fruit juice doesn’t register a significant amount of dietary fibre (as required per the AOAC measure). Fibre is important for digestion, satiety, and blood sugar regulation. The absence of fibre in fruit juice can also lead to quicker sugar absorption and potential blood sugar spikes.
- Fruit juice can be energy-dense. Consuming large quantities can lead to excessive energy intake without the accompanying feeling of fullness that whole fruits provide.
- Consuming 100% fruit juice can contribute to dental caries or tooth decay, especially if consumed frequently and in large amounts. Fruit juice is high in natural sugars, which can feed the bacteria in the mouth, leading to acid production that can erode tooth enamel and cause cavities.
- Drinking fruit juice may not be as filling as eating whole fruits, potentially leading to overconsumption and an imbalance in overall dietary intake.
- When consumed in excess, fruit juice can displace other nutrient-dense foods in the diet, leading to an imbalance in nutrient intake.
“It’s important to practice good oral hygiene, limit the frequency of consuming sugary beverages like fruit juice, and consider drinking water or eating whole fruits as alternatives to help protect dental health.”
Dietitian Xoli Dube
Dube further highlights that it is important to note that these concerns are related to excessive consumption of 100% fruit juice. Excessive consumption is indicated by drinking more than one glass of juice daily.
Overall, she mentions that 100% fruit juice can be a part of a healthy diet in moderation; excessive consumption can have negative effects on health due to its high sugar content and lack of fibre compared to whole fruits.
ALSO READ: Watermelon: Unveiling the secrets of nature’s hydration hero
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
