Juice companies (and even the USDA) claim that 100% fruit juice is nutritionally equivalent to a serving of whole fruit. A glass of juice might be better than no fruit at all, but this is sadly misused information.

First and foremost, many ‘fruit juices’ on the grocery store shelf are what we call juice cocktails, meaning they are not 100% juice. They often contain more water and sugar (sometimes even high fructose corn syrup) than juice. Even the ones that are 100% juice are often based with ultra-sugary fruit juice concentrates such as apple or grape. You see, juice concentrate (by nature) is mostly sugar. Yes, I realize it’s natural, but it’s still sugar!

The other issue we’re faced with when discussing fruit juice, is pasteurization. Pasteurizing juice kills harmful bacteria and gives it a longer shelf life. This is great in theory and I’m not recommending people should stop using pasteurization, as I’m sure it helps to reduce food-born illnesses. The problem is that many beneficial components of the juice are also killed in the process.

Whole fruits and vegetables contain boundless amounts of good-for-you nutrients, including fiber. Unfortunately for juice lovers, many of those nutrients are found in the skin and pulp. When a whole food is juiced (whether it be fruit or vegetable) the skin and pulp are thrown aside and not given a second thought. Into the trash they go and with them, the vital nutrients that make fruits and veggies so good for us.

Fruit juice does contain a small amount of vital nutrients and many are nutritionally fortified. It can prove to be part of a healthy diet, but it is not nutritionally equivalent to its whole food counterparts. If you find yourself to be a juice lover and just can’t shake it, be sure to:

1. Read the labels and avoid products with any added sugar.
2. Whenever possible, elect for ‘with pulp’ and ‘fortified’ options.
3. Buy only 100% juice, preferably not from concentrate.
4. Freshly squeeze your own juice. An even better option would be to make smoothies. With fresh smoothies the whole food product is blended and used. This gives you the oh-so-yummy juiciness without sacrificing any of the good stuff!
5. Consume a variety of fruit and vegetable blends, just like you would if you were eating the real thing.

Last, but not least, don’t over do it. No matter how conscientious you are, it’s still apple juice, carrot juice, cranberry juice and the real thing is always better.