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Commercial fruit juice is a conventional beverage that is included in many wellness and weight loss diet regimens. Fruit juices do contain some essential vitamins but those vitamins come with a cost and that cost is an overabundance of fructose (sugar from fruit). The average American consumes eighty-eight grams of sugar per day—that’s equivalent to twenty-two teaspoons! It is a common misconception that sugar from fruit juice is harmless since it comes from a natural source. Unfortunately, whether you consume sugar from a candy bar or sugar from a glass of juice, your body will have the same reaction—raised blood sugar levels followed by insulin release. Below we compare the whole fruit with its corresponding juice in terms of calories, sugar, and fiber.
1 Whole Orange = 45 calories, 9 grams sugar, 2.3 grams fiber
1 Cup Orange Juice = 111 calories, 21 grams sugar, 0.5 gram fiber
1 Whole Apple = 78 calories, 15 grams sugar, 3.6 grams fiber
1 Cup Apple Juice = 113 calories, 24 grams sugar, 0.5 gram fiber
1/2 Grapefruit = 52 calories, 8 grams sugar, 2 grams fiber
1 Cup Grapefruit Juice = 96 calories, 18 grams sugar, 0.2 gram fiber
If you are wondering why the piece of fruit has a considerable amount more of fiber than in the juice, the processing of juice strips some of the nutrients such as fiber that occur naturally in the whole fruit. Because of this, it is best to eat the actual piece of fruit accompanied by a glass of water. This combination will hydrate and deliver fiber, calcium, potassium, and vitamin C with only a fraction of the calories and sugar found in juice.
Getting in the habit of drinking water (as opposed to milk, juice, soda, and sweet coffee drinks) as your primary beverage will greatly assist with your health and weight loss goals. Of course, it is easier said, than done to give up a sugary beverage habit and if that's the case for you, we have some delicious alternatives. We offer your favorite drinks such as juices, coffee, tea, and cappuccino, and the best part is they are high in protein and low in sugar. Enjoying a delicious beverage now means assisting with your weight loss goals as our specially formulated, high-protein mixes will give you the macronutrients you need. Check out our large variety here!