In our quest for a healthier lifestyle, we often come across conflicting information about what we should and shouldn’t consume. One topic that frequently arises is the inclusion of fruit juice in our daily routine. In this blog post, I’ll explore the benefits of having a glass of unsweetened fruit juice each day. Also, I will shed light on the differences between “from concentrate” and “not from concentrate” fruit juices, helping you make an informed choice.
So what are the Benefits of Unsweetened Fruit Juice?
1. It’s Nutrient-Rich: Unsweetened fruit juice is a concentrated source of essential vitamins, minerals, and antioxidants. It provides a convenient way to boost your intake of vital nutrients, such as vitamin C, potassium, and folate, which are crucial for maintaining a healthy immune system and promoting overall well-being. Did you know 1 glass of unsweetened fruit juice can provide anything from 50-100% of your daily Vitamin C needs, the amount depending on the type and brand of fruit juice? And this 1 glass of unsweetened fruit juice counts as 1 of your 5-7 portions of fruit and veg per day. Having it as part of a of meal will also help you absorb the iron from that meal.
2. Hydration: Staying hydrated is essential for our bodies to function at their best. While water is the best choice for hydration, a glass of unsweetened fruit juice also counts towards your daily fluid intake.
3. Antioxidant Powerhouse: Fruits are known for their antioxidant properties, which help combat harmful free radicals in our bodies. Unsweetened fruit juice, especially those made from berries, pomegranates, and citrus fruits, contains a concentrated dose of antioxidants. Regular consumption can contribute to reducing oxidative stress, supporting heart health, and potentially lowering the risk of chronic diseases.
‘From Concentrate’ vs. ‘Not from Concentrate’: what do these terms mean?
The terms “from concentrate” and “not from concentrate” refer to the processing methods used to make fruit juice.
‘From Concentrate’: Juice labelled as “from concentrate” means that the water content has been removed during processing, leaving behind a concentrated juice. This concentrated juice is then reconstituted by adding water before packaging. While this process may affect the taste slightly, it does not significantly alter the nutritional value of the juice.
‘Not from Concentrate’: Juice labelled as “not from concentrate” means that it is made directly from fresh fruit without removing or adding water. This process often results in a more natural taste and may contain higher levels of certain nutrients due to minimal processing.
Ultimately:
• Both types of fruit juice can be part of a healthy diet
• The choice between them can depend on personal preference and the desired taste experience.
• ‘From concentrate’ types may be a cheaper alternative to the ‘not from concentrate’ – however some of the ‘from concentrate’ juices advise a larger portion is needed to make a portion e.g. 250mls needed of some ‘from concentrate’ juice versus 150mls from some ‘not from concentrate’. So while the carton might seem cheaper it may not contain as many portions, also it will likely mean additional calories from the bigger portion – check the label to see what size portion it recommends
• Generally the ‘not from concentrate’ juices are found in the fridge section of the supermarket while the ‘from concentrate’ juices tend to be on the shelf at room temperature (and should then be refrigerated upon opening), but always check the label to ensure it is stored safely and correctly.
• Remember only 1 glass of fruit juice (or smoothie) counts as 1 portion of your fruit & vegetables each day so more does not mean better. If you have 2 glasses of fruit juice (even if they are different types of juice) or if you have a glass of fruit juice and a glass of smoothie in 1 day this still only counts as 1 portion of fruit.
• There’s no difference between whole fruits and 100% unsweetened fruit juice when it comes to your dental health
Tips for minding your teeth when taking fruit juice:
1. Drink your juice through a straw
2. Drink it with a meal
3. Don’t brush teeth for at least 1 hour after drinking fruit juice
Whether you opt for “from concentrate” or “not from concentrate” fruit juice, remember to read labels, choose unsweetened options, and enjoy it as part of a balanced diet. Cheers to a healthier you!
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Disclaimer:
The information provided in this blog/newsletter is intended for healthy adults seeking general guidance on nutrition and healthy eating habits. It is important to note that the advice and recommendations provided are not a substitute for personalized, one-to-one advice from a qualified healthcare professional, such as a registered dietitian or physician. It is essential to consider your individual circumstances, preferences, and any specific dietary restrictions or allergies you may have when applying the information provided. We do not assume any liability for the use of the information provided in this newsletter. By accessing and utilizing this information, you acknowledge and agree that you are doing so at your own risk.
