Fruit juice: benefit or risk? New study investigates

The health benefits outweigh the risks when it comes to drinking fruit juice, according to a review of the latest evidence published in the journal, Nutrients.

Weighing up the findings from high-quality studies on both sides of the debate, the authors sought to establish whether fruit juice potentially harms our health or, conversely, provides health benefits. They noted that dietary guidelines can muddy the waters when it comes to 100% fruit juice as it provides a source of free sugars. Yet despite its sugar content, fruit juice also contains similar amounts of health-promoting vitamins, minerals and polyphenols to whole fruits.

The review revealed that fruit juice consumption at recommended intakes (75–224 mL/day as per US and European diet advice) does not increase the risk of obesity, type 2 diabetes, cardiovascular disease or poor glycaemic control.

In fact, the evidence from short-to-medium-term studies suggests that regular consumption, even up to half a litre a day as tested in the studies, helps to maintain healthy blood vessel function and normal blood pressure. The authors also found emerging evidence that fruit juice consumption could benefit our brains thanks to the rich polyphenol content. Some observational studies demonstrate a reduction in stroke risk while others suggest a link between fruit juice consumption and achieving recommended vitamin and mineral intakes.

In conclusion, the authors said, “there seems to be no justification for discouraging moderate consumption of FJ within a balanced diet or classifying FJ as a sugary beverage alongside SSBs.”

Reference

Ruxton C & Myers M (2021). Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients. 13, 1815. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228760/