DRINKING PURE FRUIT JUICES CAN LEAD to a small increase in children’s body mass index (BMI), and the more they drink, the more their BMI may go up. The same goes for adults, as there’s a noticeable impact on weight.

This information comes from a study that looked at a bunch of research and put it all together, and researchers published their findings in the medical journal JAMA Pediatrics.

The rationale for a new study

The authors, led by Michelle Nguyen, a research assistant at the University of Toronto (Canada), observe that drinking 100 percent fruit juice can be an easy way to get the daily recommended amount of fruits.

Juice has essential vitamins, antioxidants, and polyphenols, which are good for a healthy diet.

However, there’s a worry that the juice’s high sugar and energy content might lead to weight gain.

The researchers aimed to bring together all our information about how drinking 100 percent fruit juice relates to body weight in both kids and adults.

New study

Researchers looked at studies that followed people over time (at least six months) and experiments where people were randomly assigned different treatments (at least two weeks).

These studies investigated how drinking 100 percent fruit juice might be linked to changes in body weight for both kids and adults.

For the study, the study authors compared fruit juices with drinks that didn’t have calories.

Findings

For kids, each daily glass of 100 percent fruit juice (about 230 mL) was linked to a small increase in body mass index (BMI).

Younger kids (under 11 years) had a higher increase than older ones.

In adults, when looking at studies that followed people over time, there wasn’t a clear connection between drinking 100% fruit juice and weight changes.

Interestingly, when researchers looked at experiments where people were randomly assigned different treatments, there was no clear association between 100 percent fruit juice and weight changes.

Thoughts

According to the information researchers gathered from various studies, having one glass of 100 percent fruit juice daily was linked to gaining weight in children.

The studies showed a noticeable connection for adults, especially when not considering the total amount of calories consumed. This suggests that the number of calories might be playing a role in this association.

While fruit juice contains “natural” sugar, it doesn’t necessarily make it healthier than the sugar found in soda.

The World Health Organization categorizes the sugar in juice as “free sugars,” similar to soda.

Limit free sugars

Heart & Stroke Foundation of Canada recommends limiting the intake of free sugars to less than 10 percent of total daily calories, ideally aiming for less than 5 percent.

Adults consuming 2,000 calories daily means no more than 50 grams (equivalent to 12 teaspoons) of free sugars per day from all sources, including candy, baked goods, soda, or juice.

The recommended limit, around eight or nine teaspoons, is even lower for kids.

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 OK, but too much sugar from all sources — including juice — is linked to poor health outcomes.

Vegetable juice

A beverage made from leafy greens, celery, cucumber, and ginger can be nutritious, especially if it fits your budget.

It’s a healthier option compared to sugary fruit juice.

However, be mindful of high-sugar vegetables like carrots, sweet potatoes, and beets in the mix. Also, be cautious if the vegetable juice is blended with fruit for taste appeal.

Finally, the researchers observe that “our findings align with American Academy of Pediatrics guidelines that children younger than six years should consume less than a glass of fruit juice per day.”

Don’t buy the hype.

Don’t be swayed by the marketing claims about juice. It won’t detox your body, supercharge your immune system, or cure cancer.

Scientifically, there’s no proof that juice is superior to whole fruits or vegetables.

I prefer the whole fruits (and their fiber).

While a bit of juice can be included in a balanced diet, opting for whole fruits and vegetables is more cost-effective and time-saving. Plus, it helps lower the risk of consuming excessive sugar.