Many people choose fruit juice as part of a healthy diet. However, according to the US Centers for Disease Control and Prevention (CDC), many juices especially pure fruit juice can cause blood sugar to spike, especially when drunk on an empty stomach or without control.
The reason is that the pressing process removes almost all the fiber in the fruit, while the amount of sugar - even natural sugar - remains the same. A glass of orange juice can contain up to 2025g of sugar, equivalent to a can of soft drink. According to Harvard T.H. Chan School of Public Health, consuming juice without fiber helps sugar absorb faster, causing a sudden increase in blood sugar.
Especially for people with prediabetes or controlling their weight, drinking juice regularly can be counterproductive. Nutritionist Kristin Kirkpatrick (USA) recommends eating whole fruits instead of juice, especially low-sugar foods such as blueberries, green apples, or grapefruits.
For those who still want to drink juice, they should dilute it with water in a 1:1 ratio and drink it after meals to slow down the absorption of sugar. In addition, prioritize water, herbal tea or roasted bean water - options that both support metabolism and are safe for blood sugar.
