Americans drink many of their calories without eating less to compensate, resulting in weight gain. Juice and sugar-sweetened beverages are a couple of the main culprits in the U.S. Unfortunately, juice isn’t as healthy as we think it is. The label “100% juice” is often misunderstood. Juice does not fill a person up. Instead, juice is consumed without regards of the nutrition and amount of sugar it has. For instance, this nutrition label is of 8 fl. oz. of apple juice:
Although it is “apple” juice, it contains a whopping 28 grams of sugar and 30 carbohydrates per 8 fluid ounces. 30 carbs can be eaten in a sandwich or a bowl of oatmeal. Either of these would fill a person up way more than a glass of apple juice would. Eating a sandwich and a glass of apple juice would result in a person eating more than 60 carbohydrates for one meal.
Now, let’s look at a nutrition label for 8 fl. oz. of coca cola:
Not only does the apple juice have more calories per 8 fl. oz., but it also has more sugar and carbs. Therefore, juice should be substituted for the whole fruit. Eat the fruit itself, not just the juice. You’ll end up getting the fiber along with the feeling of being full, resulting in consuming less calories with a better feeling.
According to the American Heart Association, a consumption goal would be no more than 450 kcal of sugar-sweetened beverages per week. Also from the American Heart Association, statistics say that the average male consumes 178 kcal a day and females consume 103 kcal per day resulting in consuming 1246 kcal and 721 kcal per week respectively, which is way more than the recommended weekly consumption!
Stick to real fruit and knock out the soda and juice! You’re welcome 🙂