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Is Fruit Juice OK to Drink?

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Is fruit juice OK to drink if you have diabetes? Get the facts here.

Serving size: 1 cup (8 oz)

Carbs: 29 g

Calories: 122

Glycemic index: 39-54, low

Glycemic load: 10-13, intermediate

 

Is juice really “all sugar” as some people say, or does the fact that it’s made from fruit make it better for you? Here’s the deal. While fruit juice does have some of the nutrients found in whole fruit, like vitamins and potassium, it’s been stripped of fiber. This leaves a drink filled with fructose (the type of sugar found in fruit) that affects your body just like soda.

Also keep in mind that a recommended serving of juice is just ½ cup (4 ounces), but most people drink more than this dainty thimbleful. That adds up in terms of carbohydrates. It’s best to eat fruit in whole form, which contributes fewer carbs in the form of fructose and more fiber  — a combination that helps keep your blood sugar from spiking.

Quick tip: If you love the flavor of juice, just use a smaller amount — adding a splash to seltzer water makes a refreshing, fizzy drink.

 

Published on August 10, 2016. 

 

— Compiled by Kerri-Ann Jennings, MS, RD

tashka2000/iStock/ThinkStock
Reviewed by Toby Smithson, MS, RDN, LD, CDE on June 11, 2016.
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