A glass of juice may feel like a healthier swap for soda or sweet tea, but it can raise blood sugar just as quickly. That’s because juice contains sugar and carbohydrates, which are broken down into glucose (sugar) for energy. If you’re managing diabetes, prediabetes, or watching your blood sugar levels, here are four juices worth avoiding or limiting:
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Even when it’s 100% juice, grape juice is very high in sugar and carbohydrates and low in nutrients, such as fiber, protein, and fat, that help keep blood sugar from rising too fast.
An 8-ounce serving (about 1 cup) of 100% grape juice contains:
- Carbohydrates: 39.04 grams (g)
- Sugar: 35.28 g (about 9 teaspoons)
- Fiber: 0.496 g
- Protein: 0.448 g
- Fat: 0.696 g
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Whole apples are a healthy snack, but juicing removes most of the fiber that makes apples blood-sugar-friendly. While apple juice has fewer carbohydrates than grape juice, its low protein and fiber content means there’s very little to slow sugar absorption.
An 8-ounce serving of 100% apple juice contains:
- Carbohydrates: 28.16 g
- Sugar: 25.12 g (nearly 7 teaspoons)
- Fiber: 0.496 g
- Protein: 0.224 g
- Fat: 0.616 g
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Cranberry juice has its benefits, such as being able to prevent urinary tract infections (UTIs). However, cranberry juice products are typically high in sugar and low in fiber and protein.
An 8-ounce serving of 100% cranberry juice blend contains:
- Carbohydrates: 27.68 g
- Sugar: 22.4 g (about 6 teaspoons)
- Fiber: 0.496 g
- Protein: 0.296 g
- Fat: 0.448 g
With about 30 grams of sugar in an 8-ounce serving, cranberry juice cocktails contain even more sugar than the 100% juice version and provide no fiber or protein.
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A common breakfast staple, orange juice is often seen as a healthy way to get vitamin C in the morning. Compared to grape, apple, and cranberry juice, orange juice has slightly more protein and fiber, yet the sugar content is still high enough to quickly raise your blood glucose.
An 8-ounce serving of 100% orange juice contains:
- Carbohydrates: 25.2 g
- Sugar: 20.32 g (about 5 teaspoons)
- Fiber: 0.744 g
- Protein: 1.912 g
- Fat: 0.84 g
If you love juice, you can still enjoy it now and then in a way that’s a little easier on your blood sugar. Try doing the following:
- Cut the serving in half: Instead of an 8-ounce cup, pour 4 ounces or less for reduced sugar intake at once.
- Drink it with food: Having juice alongside a meal, especially one with protein or fat, can help buffer the blood sugar rise.
- Dilute it: Mix half juice with half water for a lower sugar content per serving.
- Pick lower‑sugar varieties: Look for juices labeled “no added sugar,” and go for fresh-squeezed juice over packaged versions when possible.
