Don't Fall for the Fruit Juice Diet Fad

Fruit juice contains a lot of calories, but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre from the whole fruit anyway! For healthy eating advice, keep reading.

Packed with sugar

Most of us know that fruit juice is bad when it comes to dieting and weight loss, but we don’t exactly know why. One reason is because fruit juice contains a lot of calories—but no fibre. Studies show that people who consume a lot of sugar tend to be heavier than those who don’t, and one reason could be due to sugar's effect on satiety: if you aren’t getting much fibre with your sugar intake, then there are fewer satisfying signals sent to your brain which leads you to feel more hungry. Fruit juice may also increase your cravings for sweets later in the day. For these reasons, it’s best not to drink fruit juice if you're trying to lose weight.

Low in fibre

Fruit juice contains a lot of calories, but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre, too. A study published in 2009 in Nutrition Journal found that people who drank fruit juice were significantly less likely to meet their recommended daily intake of fibre than those who ate whole fruits. The researchers noted that while fruit juices do contain some nutrients, they lack many others found in whole fruits, such as antioxidants and dietary fibre. As well as being higher in calories than eating whole fruits, fruit juices are often loaded with added sugar or sweeteners. So if you want to lose weight safely but quickly by cutting back on your calorie intake (which will help increase your metabolism), stick with eating whole fruits rather than drinking fruit juices.

Doesn’t fill you up

For example, fruit juice contains a lot of calories but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre.

A waste of money

Fruit juice contains a lot of calories, but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre. However, if you want to include fresh juices in your diet, consider diluting them with water or unsweetened tea. This way, you'll reap all the health benefits of fruit without eating too many empty calories.

Have artificial ingredients

Fruit juice, unfortunately, contains a lot of sugar. If you are trying to lose weight and avoid sugar, it’s best to cut fruit juice out of your diet completely. If you do find yourself craving something to drink, stick with pure water or unsweetened iced tea. Fruit juice can be great on occasion—but try not to rely on it as a healthy drink.

Less nutritious than real fruit

Fruit juice contains a lot of calories, but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre in your diet. To learn more about healthy eating habits, see our detailed guide to what to eat, what not to eat and how to get started on a healthy eating plan.

Lack the antioxidants found in whole fruits

Fruit juice does not contain fibre, which means your body absorbs all of its natural sugars. Also, there’s no doubt that fruit juices—especially those that aren’t 100 percent fruit juice—contain a lot of added sugar. Fruit juices are also a source of calories from naturally occurring sugars and from added sugars that manufacturers add to improve flavour and shelf life. The bottom line: It’s best to eat fruit instead of drinking it.

Sugary alternatives

Fruit juice contains a lot of calories, but very little fibre. This is one reason why drinking fruit juice is considered a bad choice when it comes to dieting and weight loss. It’s best to eat fresh fruit instead—and you’ll get more fibre in each serving, too. Non-caloric alternatives like coconut water, on the other hand, offer similar health benefits and contain far fewer calories.

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