Juice is a popular beverage that can be enjoyed at any time of day, but there are important considerations to keep in mind when choosing the right kind of juice. While orange juice is the most popular option in the U.S., there are many other choices available such as acai berry juice, watermelon juice, and various blends. It is essential to look for 100% juice products that are nutrient-dense, as many juice products are actually sugar-sweetened beverages that contain added sugars like high fructose corn syrup. According to the Dietary Guidelines for Americans 2020-2025, opting for 100% juice is the healthier choice, as it does not contain any added sugar.
Although juice can be a convenient way to get essential nutrients, it is important to be mindful of its potential downsides. Juice is considered liquid calories and is lower in fiber compared to whole fruits and vegetables, which can impact feelings of fullness. When selecting store-bought juice, it is recommended to choose products labeled as “100% juice” with a fruit or vegetable listed as the first ingredient and no added sugars. While natural sugars may be present, added sugars should be avoided to ensure a healthier choice.
Among the healthiest juice options recommended by dietitians are pomegranate juice, beet juice, and low-sodium vegetable juice. Pomegranate juice is rich in polyphenols and has been linked to various health benefits, including heart health and anti-cancer activity. Beet juice contains nitrates that promote blood vessel dilation and increase blood flow, aiding in exercise performance and reducing blood pressure. Low-sodium vegetable juice is high in antioxidants, potassium, and low in calories and sugar, making it a nutritious choice.
Other top picks for healthy juice options include tart cherry juice and orange or grapefruit juice. Tart cherry juice is known to reduce muscle soreness and improve sleep due to its melatonin content. Citrus juices like orange and grapefruit are high in vitamin C and can be beneficial when consumed without added sugars. When choosing a juice with lower sugar content, tart cherry juice, vegetable juice, tomato juice, and beet juice are good options. It is recommended to consume 4 ounces or half a glass of 100% juice per day to manage sugar intake.
In terms of weight loss, low-sodium vegetable or tomato juices are preferred due to their ability to reduce appetite. However, there is limited research on the specific juice for weight loss, so it is advised to select a juice that is not overly sweet and offers some health benefits. For those looking to incorporate juice into their daily routine, moderation is key, and diluting juice with sparkling water can help increase portion size without adding more juice. Ultimately, the best juice for weight loss is one that aligns with dietary goals and preferences while maintaining balanced sugar and calorie content.