When you’re about to reach for that natural fruit juice over a can of soda, you might want to rethink just how healthy juice is. More than 48% of adults underestimate the sugar content in juice.
New research from the University of Glasgow in the U.K, claims natural fruit juices contain just enough sugar content that it could be just as harmful as soda—with a few more vitamins.
Published in the Lancet Diabetes and Endocrinology, the researchers found that one-cup of soda is almost equivalent to one cup of apple juice, with 26 grams of sugar and 110 calories. Half a cup of apple juice has just as much calories as a whole apple, without the fiber.
Top 5 juices that have more sugar than soda
Fruit Juices with More Sugar Than Soda #1 - Ocean Spray 100% Cranberry Juice
The juice is sweetened with concentrates, adding up to 36 grams of sugar per cup and 140 calories. Try Lakewood Organic Pure Cranberry Juice, with only 80 calories and 9 grams of sugar.
Fruit Juices with More Sugar Than Soda #2 - Welch’s 100% White Grape Juice
A cup contains 2 servings, which is 72 grams of sugar and 280 calories, even though the label says, “no added sugar”. Instead choose Welch’s Light Concord Grape, with 2/3 less sugar and only 45 calories per cup.
Fruit Juices with More Sugar Than Soda #3 - Minute Maid Lemonade
Lemonade is a summertime favorite. Made from concentrate and high fructose corn syrup, 8 fl oz. contains 110 calories and 28 grams of sugar. Don’t want to give up lemonade? Add 4 ounces of water for every 8 ounces of lemonade to cut down on the sugar.
Fruit Juices with More Sugar Than Soda #4 - Arizona Kiwi Strawberry
This sugary drink contains high fructose corn syrup and juice concentrate and sold for 99 cents, making this drink the cheapest source for empty calories. A can contains 360 calories and 84grams of sugar!
Fruit Juices with More Sugar Than Soda #5 - Tropicana Berry Punch
This juice is made from high fructose corn syrup, a cup is 29 grams of sugar. Choose R.W Knudsen Just Black Currant, which packs only 15 grams of sugar and 100 calories per cup.
Don’t opt fruit juices completely yet. Marjorie Cohn, R.D, a certified personal trainer, says the natural sugars from fruit juices can help restore energy and start recovery after a workout.
However, if that doesn’t apply to you;
- Read the nutrition labels carefully and keep in mind that an average soda can contains 26 to 31 grams of sugar.
- Be careful of serving sizes, you might be drinking double the servings
- There are fruit juices with lower sugar content. Look for “light” versions.
- Vegetable or fruit juices are a healthier alternative. Blend up your own by adding fresh fruits and some veggies!