Juice as Part of a Healthy Food Pattern
Whether or not juice can be part of a healthy diet has been controversial for a long time. Proponents generally say that they are a convenient source of nutrients, while opponents generally say they can be a major source of sugar and excess energy. Like everything in nutrition… it’s complicated, and I’d like to go into the nuances of juice as part of a healthy food pattern, as well as share a great Michigan-based juice company.
What is Juice?
Juice is made from natural liquids that are extracted out of fruits and vegetables. This juice can contain many nutritional and bioactive components like vitamins, minerals, antioxidants, sugars, fibers + more. Exactly what components are in juices depends on the type of juice. For example, a fruit juice will typically contain more sugar than a vegetable juice. Ginger juice provides the antioxidant gingerol whereas carrot juice provides the antioxidant beta carotene. Some juices might have 1 gram of fiber per serving whereas others might have a few more.
Is there a Recommended Intake for Juice?
Many countries state that one serving of 100% juice (which means no added sugar) can count towards daily recommendations for fruit and vegetable intakes. However, the exact amount of fruit and vegetable intake that can be replaced by juice varies by country. While the newest Dietary Guidelines for Americans states that up to half the recommended daily intake for fruit can be replaced by juice, some European countries classify fruit juice as a sugar-containing beverage to be limited. Others mention it in text descriptions of fruit and vegetable food groups, but do not depict it in graphic representations, which may convey a sense of inclusion in moderation, with a focus on whole fruits and vegetables. With conflicting recommendations, it can make it hard for a person to know if and how juice can be incorporated into a healthy eating pattern.
Should You Consume Juice?
My opinion? Considering that 80% of Americans do not consume enough fruits and 90% do not consume enough vegetables, I think juice can a great way to help meet recommendations. While it is important to prioritize whole fruits and vegetables, juice can be a very useful food. It is a convenient way to consume nutrients, plus it can be a fun + flavorful change from water or less desired beverages like nutrient-sparse soda, and can reduce food-waste by processing older or less aesthetically desirable produce. The type of juice that is best for you depends on your specific needs! Here are some important factors to consider when picking out a juice 👇
Sugar Content
Sugar is an efficient source of energy + it’s our brain’s favorite energy source. At the same time, it is easy for foods that contain a lot of sugar to contribute to excess energy intake and chronically elevated blood sugar. Juices can be high or low in sugar, so deciding what sugar content you want can be based on things like: if you are having an active or sedentary day, if you need to monitor your sugar intake for health conditions such as prediabetes or diabetes, and personal preferences. So for example, on days that I’m working at my desk all day and not getting much movement in, I would opt for a low-sugar juice so that my overall energy balance trends towards neutral. If you would like to opt for a lower-sugar juice, it would usually be a vegetable-based juice like this. You can verify if a juice is low in sugar by reading the nutrition facts for the sugar content and match that to your unique individual needs.
Cold Pressed
Cold-press processing retains more of the produce’s nutrients. It’s a type of processing that costs a little extra, but you get big payouts with the nutrient profile. Cold-pressed juices usually do not have extra ingredients like added sugar, as the juice typically goes straight from the press into the bottle. For this reason, it will also usually be found in the refrigerated/produce section of your grocery store.
Variety
As with any component of a person’s food intake, I always recommend variety! Different foods provide different nutrients and bioactives. To make sure you’re getting lots of different health-promoting , you can rotate between different juice varieties. Think about it- why do you think a carrot is orange and kale is green? Different colors come from different phytonutrients in produce.
Picking Juices: Brand Recommendation
If you are thinking about incorporating juices into your food pattern, I highly recommend trying juice from Midwest Juicery. They are a Michigan-based company that works with local farmers to create nutritious, naturally low-sugar juices. They can be found at Meijer and a variety of other grocers and smaller stores. My favorite juices from them are Green with Envy, 4 Carrot Gold and Sippin’ on Ginger. Even as a Dietitian, I find it hard sometimes to meet the recommended intakes for fruits and vegetables. I use juices on a regular basis to help nourish my body and have really enjoyed the juices from Midwest Juicery.
