Choosing a juice: which juice is healthy?

Summer is coming and people drink more juice. But not all juices are equal — on the store shelf you’ll find real fruit juice as well as colored water with sugar. Here’s a simple guide to help you make better choices.

Why does your choice of juice matter?

Keeping your eyes open in the store pays off. Juice is juice — that seems obvious, but in reality these are products with very different compositions. One gives you real vitamins and dietary fiber, while another contains mainly added sugar and flavorings. A good choice starts with knowing what the wording on the carton actually means.

Six types of juice you’ll find in the store

1. Freshly squeezed whole juice

A 100% juice pressed straight from fruit, with nothing added and nothing removed. A healthy choice for anyone who values naturalness.

• + Natural and unprocessed
• + Much of the fruit’s goodness is retained
• + Natural dietary fiber content
• – Expensive

2. Pure juice from concentrate

Freshly squeezed 100% fruit juice, but the pulp has often been removed and vitamin C added so that the content matches that of unprocessed juice. A good everyday choice.

• + Good source of vitamin C
• + Natural
• + Good carbohydrate profile
• + Affordable
• – Often low in dietary fiber

3. Nectar

Nectars are pure juice with added water — the pure juice content falls between 25 and 85%. They may contain added sugars or sweeteners. Fine as a treat, but generally not the best choice as your main juice.

• + Often a relatively good pulp and dietary fiber content
• – Sugar is often added

4. Juice

A drink is classed as a juice beverage when it contains at least 35% pure juice. This group also includes some fortified, health-supporting products that make a good change from pure juice.

• + Healthy products that actually work
• – Less pulp than pure juice

5. Juice drink

Juice drinks contain at least 5% pure juice, and the rest is water. Flavorings and other additives are added — very little of the fruit’s natural benefit is left. Some fortified drinks make a good snack-time drink.

• + Some of the healthy ingredients genuinely work
• – Only part of the fruit’s original goodness remains
• – Contain additives and sugar

6. Drinks

This category covers juice-like drinks with a fruit juice content below 5%, including milk-and-juice blends. The range includes good between-meal options and healthy energy drinks, but also products that resemble colored water more than anything else.

• + Wide selection
• + Specialty products that work
• – Contain excessive additives

Health-supporting ingredients in juice

Many juices and juice drinks have extra nutrients added. Here’s a short overview of what actually works and what doesn’t:

• Vitamin C — a high intake protects the body against overtraining and reduces muscle soreness and the risk of flu.
• Multivitamins — have no notable effect if you eat a varied diet. They supplement an unhealthy diet but don’t replace balanced nutrition.
• Calcium — suitable for supplementing a diet that contains few dairy products. Can be recommended to everyone.
• Dietary fiber — affects blood sugar, creates a feeling of fullness and helps regulate cholesterol levels. Choose a juice with at least 1–2 grams of dietary fiber per deciliter.
• Fructose — fruit sugar has a low glycemic index, which keeps blood sugar stable. Juices sweetened with fructose are suitable, for example, before training and after a heavy training load.
• Lactic acid bacteria — improve the gut’s resilience. Particularly suitable for people under stress, those who suffer from stomach problems and during a course of antibiotics.
• Omega-3 and -6 fatty acids — the fatty acid content of fortified juice drinks is very small and doesn’t replace fat-rich foods.
• Chromium, carnitine, citrulline — drinks that claim to boost fat burning don’t always live up to their promise.

FAQ: common questions about juice

Which juice is the healthiest choice?

Freshly squeezed whole juice retains the most of the fruit’s natural goodness — vitamins, minerals and dietary fiber. If price is an obstacle, pure juice from concentrate is a good everyday alternative.

Can nectar be considered a substitute for pure juice?

Nectar contains 25–85% pure juice and often added sugar as well. It’s fine as a treat, but for an everyday main juice it’s worth choosing pure juice.

How do you pick the healthier option among juice drinks?

Check the dietary fiber content — at least 1–2 grams per deciliter is a good sign. Also check the list of added sugars and additives: the shorter it is, the better.

Author: Rosin

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