Scientists have concluded that although fruit juices may not be as harmful as sugary drinks, they're certainly not as healthy as whole fruit, and there are negative side effects of drinking it.
At the same time, due to its concentration of beneficial micronutrients, there are actually some benefits. We reviewed the science and listed the side effects below. Like most foods and drinks, orange juice contains calories—nearly all of which are from sugar. Without any satiating, digestion-slowing nutrients like fiber, healthy fats, or protein, orange juice can cause a spike and crash in blood sugar, which may cause weight gain in the same way that soda does, according to a JAMA study.
That's particularly concerning if you're drinking OJ regularly on its own. So if you do want to drink OJ, at least do so with meals so that the other foods can help to slow your body's digestion of the sugar. And those same fattening effects can be seen long-term. Over the course of 4 years, one study found that an increased intake of fruit juice was associated with an increase in 0. Senior author Dr.
To address this issue, she and her colleagues repurposed data from the Reasons for Geographic and Racial Differences in Stroke study, which seeks to understand why more African-Americans die from strokes than other races and why people in the Southeast have more strokes than those in other areas of the United States.
A similar relationship between sugary beverages and death due to coronary heart disease was not found. What we aren't eating is killing us, global study finds. She was not surprised by the the findings. She and her co-authors said "a number of possible biological mechanisms" explain the elevated risk of death. For example, research suggests that sugary beverages increase insulin resistance, which is known to raise the risk of cardiovascular disease, while fructose consumption may stimulate hormones that promote weight gain around the waist -- another cardiovascular disease risk factor.
Recommended amounts of fruit juice. Chan School of Public Health and Dr. Frank B. Hu , a professor of medicine at Harvard Medical School, in an editorial published alongside the new study. Because so few coronary heart disease-related deaths occurred, the analysis here is considered weak; more time and a higher number of participants would probably give a stronger signal either way. Also, each participant's sugary drink consumption was recorded at the start of the study only, based entirely on self-reporting, which is not considered reliable.
Physician groups call for taxes and regulations on kids' access to sugary drinks. The recommendations for kids between 1 and 6 years old are to limit fruit juice consumption to 6 ounces per day, while children 7 years and older, teens and adults should limit fruit juice to 8 ounces per day, according to the American Academy of Pediatrics and the Dietary Guidelines for Americans.
Get CNN Health's weekly newsletter. Welsh said we need to consider both fruit juices and sugar-sweetened beverages when we think about how much sugar we consume each day. Between the two, she tipped the scales in favor of fruit juice: "Given its vitamin and mineral content, fruit juice in small amounts may have a beneficial effect that isn't seen with sodas and other sugar-sweetened beverages.
Still, it is important to remember that the recommended servings of fruit juice are actually limits. Your child does not need to drink any fruit juice, especially if they are reaching the above MyPlate targets. It's also important to continue to offer and encourage your child to eat fresh fruit. Aside from being the best option nutritionally, they get fiber from eating fresh fruit that they won't receive from drinking juice.
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I Accept Show Purposes. Table of Contents View All. Table of Contents. Recommended Daily Amounts. Juice Drawbacks. Delayed Introduction. Juice Benefits. How Much Juice is Recommended? Healthy Eating Plan for Kids.
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