When you pour yourself a glass of fruit juice, you may think you’re making a healthy choice. After all, fruit juices, like orange juice and apple juice, are good sources of certain nutrients, like vitamin C, and protective antioxidant plant compounds.
But juice is also high in carbs and low in fiber, which isn’t always a good thing for your blood sugar.
To help you understand how fruit juice impacts blood sugar, we chatted with experts to find out what happens to your blood sugar when you drink fruit juice, how different juices compare, and how to include juice in a balanced diet.
Fruit juice is made by pressing fresh fruit to extract its liquid, which removes the pulp and most of the fruit’s fiber.
Certain nutrients, namely fiber and protein, support healthy blood sugar management by slowing digestion and the release of sugar into the bloodstream. “Fiber helps slow down glucose absorption, and without this fiber, sugar from juice enters your bloodstream much more quickly, leading to spikes in blood glucose levels,” Jennifer Warren, MD, DABOM, DABFM, medical director at Mochi Health, told Health.
This rapid rise in blood sugar can lead to a short burst of energy followed by a “crash.” Keep in mind that this spike and subsequent crash can be mitigated by pairing fruit juice with high-protein, high-fiber foods, which slow glucose release into the bloodstream, resulting in more stable blood sugar levels.
Research strongly links sugar-sweetened beverages, like soda, to an increased risk of type 2 diabetes. But what about 100% fruit juice?
While some studies have found a weak association between high fruit juice consumption and diabetes risk, 100% fruit juice is much less associated with this condition than sugary drinks. Moderate consumption of 100% fruit juice doesn’t appear to increase diabetes risk or negatively impact blood sugar.
However, if you have high blood sugar levels or a condition that’s impacted by sugar drinks, like fatty liver disease, it’s best to choose non-caloric beverages, like water, more often than juice.
“If people have insulin resistance, prediabetes, or diabetes, the roller coaster effect of the rise and crash of blood sugar after drinking juice can be even more dramatic and detrimental to health,” explained Warren.
Not all juices affect your blood sugar in the same way. “We will often see clear juices, like grape and apple juice, spike blood sugar more, while the more pulpy juices, such as orange and grapefruit juice, and veggie-forward juices, have a gentler effect,” C. Vivek Lal, M.D., a physician, and the director of clinical innovation at Heersink Institute of Biomedical Innovation at the University of Alabama at Birmingham, told Health.
This is because it takes your body much longer to break down and absorb foods that are higher in nutrients, like fiber and protein. Therefore, fruit juices that retain some of their fiber, like fruit juices with pulp, will generally have less of an impact on blood sugar compared to clear juices.
Likewise, whole fruits, which are a much better source of fiber than fruit juices, will therefore lead to a more gradual increase in blood sugar after eating.
Additionally, juices with added sweeteners will have a much stronger effect on blood sugar due to the added sugar load. Consuming too much added sugar can negatively impact health, increasing the risk of conditions like type 2 diabetes, fatty liver, heart disease, and mental health conditions like depression.
Despite its high natural sugar content, 100% juice can fit into a healthy diet. However, both Warren and Lal agreed that whole fruits should be prioritized. After all, juice provides vitamins and minerals, like vitamin C and potassium, along with phytochemicals that can support and protect overall health.
To reduce the impact of juice on blood sugar, Lal recommends pairing it with meals or snacks high in protein, healthy fats, and fiber.
When drinking juice, it’s also essential to stick to small portions—4-6 ounces—to minimize its impact on blood sugar and reduce excessive calorie intake. Since juice is low in fiber and protein, it’s not as filling as whole fruit, making it easier to overconsume.
Here are some tips that can help you drink juice in a healthy way:
- Stick to small servings: Limit juice intake to 4- to 6-ounce portions to minimize calories and their impact on blood sugar.
- Pair with a meal or snack: Have juice with a meal or snack that includes protein- and fiber-rich foods, like a veggie scramble or oatmeal with chia seeds.
- Dilute with water or sparkling water: Mixing juice with water or sparkling water can minimize its effect on blood sugar.
- Choose 100% juice or fresh-squeezed juice: Avoid juices made with added sugars and stick to 100% juice whenever possible.
Fruit juice contains essential nutrients like vitamin C, but its high natural sugar and low fiber content can spike blood sugar levels, especially if juice is consumed on its own.
While fruit juice does impact blood sugar, you can minimize its effect by pairing juice with protein and fiber-rich foods, avoiding juices with added sugar, and sticking to small portions.
When consumed in moderation, juice can be part of a healthy lifestyle, but it’s always best to prioritize fresh fruit when possible.
