Fruit juice is often considered a healthy drink because it contains vitamins, minerals and antioxidant compounds. But not all juices are suitable for people who want to control blood sugar.
Compared to eating whole fruit, juice often causes blood sugar to rise faster because the squeezing process loses a large part of the fiber, while the natural sugar remains.
A glass of juice can contain the same amount of sugar as many servings of fruit but is easier to drink and consume faster.
Juices that can significantly increase blood sugar are often high-sugar and low-fiber. Grape juice, apple juice, mango juice and pineapple juice are common examples. Orange juice also contains natural sugars and can increase blood sugar, although whole oranges often feel fuller thanks to fiber.
Bottlened juices or juices with added sugar are even more noteworthy, as the total amount of sugar can be much higher than pure juice.
The increase in blood sugar not only depends on the type of fruit but also on the portion size, ripeness of the fruit, processing method and whether the juice is drunk with food or not.
Drinking a large amount of juice in a short time often causes sugar to be absorbed faster. Therefore, people with diabetes or at risk of hyperglycemia should limit large portions of juice and prioritize eating whole fruits.
If you still want to drink juice, you should choose small portions, no added sugar and consider types with lower sugar content. You can combine juice with meals containing protein, healthy fats or fiber to reduce carbohydrate absorption. However, filtered water and whole fruits are generally still better choices for blood sugar control.
The problem is not with a single type of juice but with the amount of sugar and how it is consumed. Grape, apple, mango, pineapple juice and juices with added sugar can cause blood sugar to rise relatively quickly.
To better control blood sugar, you should prioritize whole fruits, limit juice, and pay attention to your diet.
