Many people assume that swapping soda for 100% natural juice automatically means cutting down on sugar. But a recent health report has revealed a surprising twist: several natural juices actually contain more natural sugar per half-cup than the added sugar found in traditional sodas.
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According to health experts at Verywell Health, while natural juices offer beneficial vitamins and antioxidants that soda, empty of nutritional value, doesn't, drinking them in excess can still cause a rapid spike in blood sugar.
Here are the top 5 juices whose natural sugar content outpaces soda:
Grape Juice (100%)
Tops the list with natural sugar reaching 18 grams per half-cup, and is often used to sweeten other juices due to its intense sweetness.
Pomegranate Juice (100%)
Contains 3.9 grams of natural sugar per ounce, about 1.5 times more than the added sugar in soda, despite being rich in heart-healthy antioxidants.
Mixed Fruit Juice
Contains 3.3 grams of natural sugar per ounce, combining sugars from several fruits like orange, apple, and pineapple.
Pineapple Juice
Contains 12.5 grams per half-cup, known for its anti-inflammatory properties but also a high sugar content.
Orange Juice (100%)
Contains 12 grams per half-cup; its quick absorption makes it useful for treating sudden low blood sugar in patients.
In the end, experts recommend eating whole fruit rather than juicing it, to get the fiber that slows sugar absorption, or sticking to the recommended serving of just half a cup of juice per day.
