When consumed in moderation, fruit juices may provide some protective benefits. However, most experts agree that eating the whole fruit is always better than drinking fruit juice. Whole foods are almost always better than processed foods, and all fruit juice is processed. The exception is if you were to puree the fruit in a blender and 'drink' it that way....that would be the whole food - skins and all.
Some of the lower quality brands also contain artificial colors and flavors and added sugar. Many are no healthier than a can of soda. Even when it is 100% fruit juice, you are better off eating a whole piece of fruit than drinking a glass of juice.
As long as you consume fruit juice in moderation, a little each day (say 8 oz for an adult, 4-6 oz for a child) a glass a day should not do any harm. Just be aware that you are not getting the vitamins you had hoped for and you are getting a lot of unwanted calories.
What about giving juice to kids? The American Academy of Pediatrics has a few guidelines:
- Never give fruit juice to children under 6 months old
- Children 6-12 months may have up to 4 ounces a day
- Children 1 - 6 years may have up 4-6 ounces a day
- Children 7 years and older may have up to 12 ounces a day
- Infants should never be given juice in a bottle or sipper cup that allows them to drink it throughout the day
- Children should not be given juice at bedtime
- Children should be encouraged to eat whole fruit
There are major differences in fruit juices out there. Here is what to avoid when choosing a fruit juice:
- Choose 100% fruit juice only
- Avoid "fruit drinks," "fruit-juice cocktails," "fruit beverages," and any juice that have added sugar, flavors or colors.
- Choose healthier dark colors (grape, pomegranate, cranberry, blueberry)
- Look for juice with sediment on the bottom - that would be the skins and fiber from the fruit.
- If you want to limit your calories, dilute by half with sparkling water
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