How Healthy is Freshly Squeezed Juice

There are all types of fruit juice substitutes that come in processed packaging which can be purchased in glass bottles, plastic bottles, and carboard cartons. Supermarkets, convenience stores, pubs and bars, and high street stores offer a wide range selection to quench people’s thirst.

Freshly squeezed juice can be a good source of vitamins, minerals, and antioxidants, but it has some downsides too. 

Benefits

• Vitamins and minerals

Freshly squeezed juice contains more vitamins and minerals than canned or bottled juices. 

• Antioxidants

Fresh-squeezed juices contain more antioxidants than processed juices. Antioxidants can help fight free radicals that may cause cancer, heart disease, and diabetes. 

• Natural sugars

Freshly squeezed juice contains natural sugars, like fructose, which can help normalize blood sugar levels. 

Drawbacks

• Fiber: Juice has less fiber than a whole fruit or vegetable. 

• Glycemic index: Fruit juices have a higher glycemic index than whole fruit. 

• Calorie consumption: People who drink juices tend to add them to their diets rather than substitute them for other foods. 

• Vitamin C: Freshly squeezed juice degrades quickly, resulting in a loss of its vitamin C levels. 

  
  

The American Academy of Pediatrics (AAP) says that for children older than 6 months, fruit juice offers no more nutritional benefits than whole fruits. 

Fruit juices can have many calories, especially if they are high in sugar. The number of calories depends on the type of juice and the amount you drink. 

Calories in fruit juice

• An 8-ounce glass of fruit juice typically contains 100–180 calories 

• A 6-ounce serving of 100% fruit juice contains 60–120 calories 

• A cup of fruit juice contains about 100–140 calories 

Source of calories 

• Most calories in fruit juice come from carbohydrates, especially sugar

• There's no fiber in juice to slow down sugar absorption, so blood sugar levels can spike after drinking juice

Health concerns

• Consuming too many calories can lead to weight gain 

• Consuming too much sugar can lead to type 2 diabetes, heart disease, and other health issues 

  
  

Tips for reducing calories could mean diluting fruit juice with water, or choose juices that contain mostly vegetables, and eat whole fruit instead of drinking juice. 

Be careful of shelf fruit juices mentioned in the beginning of this article. These are often high in preservatives, have added sugar, and offer very little benefit.

Tip is to drink small naturally produced juices made on the spot with no added sugar.

Keep it real and start your meal with a freshly squeezed juice with plenty of ice to get your gut enzymes activated.

Take care!

Prof. Carl Boniface