Fruit Juice: why it's not as healthy as you may think

When presented with a glass of fruit juice, you may take it and chug it down, thinking you're doing your body some good by giving it a good dose of antioxidants. You would be right in this respect, but there are some setbacks to sipping your fruit as opposed to eating it whole.

By going the juice route, you're consuming around the equivalent or an even greater amount of calories than that contained in a glass of soda, and a hefty load of sugar, too (that's for the no sugar added, "100% juice" juices). Because a glass of juice is comprised of multiple pieces of fruit, the numbers on the nutrition label can be quite high. Even more so, when the fruit is squeezed into liquid form, you lose nearly all of the fiber. Since fiber aids in digestion and keeps us feeling full, don't count on juice to fill you up.

Not convinced? I hit the grocery store to conjure up a few examples (measurements based on 8 fl oz servings):

V8 V-Fusion Concord Grape Raspberry, 100% Vegetable and Fruit Juice: 140 calories, 31 grams sugar

Simply Orange Pulp Free 100% Pure Squeezed Orange Juice: 110 calories, 23 grams sugar

Ocean Spray 100% Juice Ruby Red Grapefruit Blend (explicitly states, "no sugar added"): 110 calories, 26 grams sugar

Of course, you're better off drinking fruit juice over soda. By choosing the former, you're taking in essential vitamins and minerals, but considering you can be getting the same nutrients with less calories and sugar by eating the fruit whole, why wouldn't you? Yes, juices are convenient when you have little time for breakfast or are out and about, but there are plenty of fruits that are just as easy for grab'n'go purposes. Bananas, apples, and clementines are among the many readily portable options.

As for fruits bought in containers (i.e. blueberries and raspberries) or that require peeling (i.e. grapefruits and oranges), you can always rinse off a cups worth or cut them into slices, packing them in zip-lock bags or containers to throw into your gym bag, briefcase, purse, what have it, for a healthy snack.

If you turn to juice simply because you don't enjoy eating fruit, or the opposite, love drinking your juice and simply can't give it up, consider diluting your glass with 50% flat or sparkling water and making sure to purchase all-natural, no sugar added varieties. This will lower the amount of sugar and calories per glass and still make for a sweet beverage. As my roomie says, when life gives you lemons, dilute it to make lemonade!