A glass of fruit juice may contain many of the same vitamins and minerals found in whole fruits, but nutrition experts say it should not be considered a replacement for eating fresh fruit.
While fruit juice provides nutrients, the juicing process removes much of the fibre found in whole fruits. Fibre plays an important role in digestion, helps regulate blood sugar levels and makes people feel full for longer.
The World Health Organization (WHO) recommends that people aged 10 and above consume at least 400 grams of fruits and vegetables daily, while getting enough dietary fibre to support healthy digestion. The organisation also considers the natural sugars in fruit juice as sugars that should be limited, even when no additional sugar is added.
Experts warn that drinking juice can lead to higher sugar intake because it often requires several pieces of fruit to produce a single glass. Unlike eating whole fruits, juice can be consumed quickly without creating the same feeling of fullness.
For example, eating four oranges at once may be difficult because the fibre helps create a feeling of satisfaction. However, the same number of oranges can easily be turned into a glass of juice and consumed within minutes, allowing a person to take in a large amount of sugar without realising it.
When juice is consumed, sugar enters the bloodstream more rapidly, prompting the pancreas to release insulin to control blood glucose levels. Frequent spikes in blood sugar and insulin levels are associated with a higher risk of metabolic conditions, including type 2 diabetes.
High amounts of fructose from fruit juice can also place pressure on the liver. When the body receives more fructose than the liver can process, it may be converted into fat, potentially contributing to fatty liver disease.
Research from the Harvard T.H. Chan School of Public Health has shown that the body does not respond to liquid calories in the same way as calories from solid foods that require chewing. This can make it easier for people to consume more calories without feeling satisfied.
A review of 42 studies involving more than 300,000 people found that daily fruit juice consumption was linked to weight gain, particularly among children. Researchers noted that the lack of fibre in juice may be one of the reasons, as fibre helps slow sugar absorption and promotes fullness.
Nutrition specialists therefore advise people to prioritise whole fruits and consider juice as an occasional addition rather than a substitute.
Eating whole fruits allows the body to benefit from fibre, vitamins, minerals and other nutrients that work together to support digestion, maintain healthy blood sugar levels and reduce the risk of chronic diseases.
