Which Fruit Juice is Best for You? Top Diet Expert on Which to Drink – and Which to Avoid
Fruit juice frequently enough seems like a healthy choice, but a nutritionist is advising consumers to be discerning about which varieties thay reach for. HereS a breakdown of popular options, and how to make the healthiest selection.
Orange Juice
Orange juice remains a strong contender for the healthiest option, according to nutritionist Rob Hobson. “Orange juice is packed wiht vitamin C, a powerful antioxidant that supports immune function and skin health,” he explains. It also provides folate and potassium, essential for overall wellbeing.
Pineapple Juice
Pineapple juice offers significant benefits, particularly for those managing inflammatory conditions.Hobson notes it contains bromelain, an enzyme with anti-inflammatory properties, ”making pineapple juice an attractive choice for those who suffer from inflammatory diseases like rheumatoid arthritis and high blood pressure.” However, he cautions, “The downside is that it’s quite high in natural sugars, so portion control matters here more than with something like tomato or vegetable-based juices.” He recommends enjoying it as “an occasional nutrient boost rather than an everyday drink,” and pairing it with protein or fibre-rich foods to slow sugar absorption and maximize the benefits of its digestive enzymes.
Apple Juice
While apple and grape juice tend to be higher in natural sugars and lower in vitamins and antioxidants compared to orange or pomegranate juice, apples themselves boast health benefits. Hobson points to the presence of flavonoids – plant compounds known for their anti-inflammatory properties – which “help promote healthy ageing.” A University of Reading study monitoring 40 people found that consuming two apples daily lowered ‘bad’ cholesterol levels by almost four per cent, but this effect was observed with whole apples, not apple juice. furthermore, research in mice suggests potential benefits for dementia and easing anxiety agitation in Alzheimer’s patients.
How Fruit Juice is Processed by the Body
Hobson explains the key difference between juice and whole fruit: ”When you drink juice, your body absorbs the natural sugars and nutrients more quickly than from whole fruit because the fibre has been removed.” While juice still delivers vitamins and minerals in a highly bioavailable form, the loss of fibre impacts gut health, fullness, and blood sugar regulation.Research consistently demonstrates that fruit juice can contribute to weight gain, partly due to difficulty with portion control, with many exceeding the recommended 150ml daily serving and unknowingly consuming excess calories.
How to Pick a healthy Fruit Juice
Hobson advises choosing “100 per cent, not-from-concentrate juice with no added sugar, and ideally one that’s freshly squeezed or cold pressed,” as these options avoid sweeteners and additives. He stresses the importance of checking labels for added sugar and suggests squeezing your own oranges at home as a healthier alternative. “This also gives you the freedom to add in vegetables like beetroot to help boost antioxidants with less sugar overall.”
