The front of a white grape juice carton reads "no added sugar". But the nutrition label on the same carton shows 35 grams of sugar per cup. Both figures are correct. The first refers to added sugar, while the second counts the sugar that is naturally present in the juice itself. In one 100% white grape juice product, a 240-millilitre serving contains 35 grams of total sugars and zero grams of added sugars.
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In another red grape juice product, the total for the same serving is 36 grams, with zero grams of added sugars. When comparing cartons, the starting point should therefore be serving size and total sugars. The information comes from the Sky News Arabia website.
The World Health Organization classifies the sugars naturally present in fruit juice as "free sugars", which it recommends limiting. The sugar found inside whole fruit falls outside this category.
Half a cup may provide 15 grams of carbohydrates
If you are counting carbohydrates to manage diabetes, the figure you need on the label is "total carbohydrates".
The American Diabetes Association notes that between a third of a cup and half a cup of juice can provide around 15 grams of carbohydrates, depending on the type. The US Centers for Disease Control and Prevention says that drinking juice raises blood sugar faster than eating the whole fruit. The whole fruit, with the fibre it retains, usually leaves people feeling fuller.
Water dilutes juice, but quantity makes the difference
If you fill half a glass with juice and the other half with water, you will drink half the sugar contained in a full glass of the same juice. If you add water to a full glass of juice and drink the whole mixture, you will still consume the same amount of sugar.
