Is it time to rethink fruit juice?

Fruit juice has been demoted from counting as a fruit serve to sugary drink status in the past decade. But was the downgrade unfair? Healthy Food Guide dietitian Jess Burvill finds out.

Once hailed as a healthy beverage, fruit juice has faced increasing criticism in recent years. Health experts caution against regular consumption of juice, due to its higher concentration of sugar and lower fibre content when compared with whole fruit. The juicing process separates the natural sugars in fruit from the fibre-rich pulp and skins, turning them into free sugars which are more rapidly absorbed.

With growing awareness of how excess sugars contribute to obesity and metabolic diseases, such as type 2 diabetes, in 2015 the World Health Organization (WHO) recommended that free sugars should make up less than 10 per cent of our daily energy intake — about 10 teaspoons (50g) of sugar for a healthy adult, including sugar from fruit juice. A 250ml glass of orange juice contains about 20g of sugar — that’s nearly half the recommended daily amount.

In line with the WHO’s guidelines, Australia’s Health Star Rating system was updated in 2021, and 100 per cent fruit juice was downgraded from a top 5-star rating to a lower score than many diet soft drinks.

The ongoing debate

The question of whether it’s okay to drink your fruit has resurfaced again, following a major review of existing research. Australian scientists found that most studies showed 100 per cent fruit juice had either a neutral or a positive impact on health. Pure juice was linked to better heart health and inflammatory markers like blood pressure. It was not clearly associated with weight gain, various cancer types, or markers such as blood sugar levels. Some risks were noted, such as increased diabetes risk, but these findings were from observational studies,which are not reliable in determining direct causes of illness or death.

Pure fruit juice is rich in many nutrients. Guidelines recommend two servings of fruit daily, but more than half of Australians don’t meet this. Although whole fruit is preferred, half a cup of 100 per cent fruit juice can count as a serving, and may be preferred for reasons like cost or convenience.

So what changes?

The answer isn’t simple and depends on individual circumstances and overall diet. Whole fruit is still best, but if drinking 100 per cent juice helps you achieve your two daily servings of fruit, consuming it in moderation can be beneficial. Swapping a less healthy drink like soft drinks or alcohol for 100 per cent juice can also be a positive change. If you’re already meeting your nutrient needs from other foods, water might be a better option.

The bottom line

Ultimately, whether you eat your fruits or drink them depends on what works best for you and fits into your diet and lifestyle. If you enjoy juice, monitor your total sugar intake, and prioritise reducing sugar from foods with little nutritional value like confectionery and soft drinks. Based on current evidence, 100 per cent juice can be an easy and cost-effective way for some to boost their nutrient intake.

For more advice on fruit juice, we recommend:

• Juices and smoothies: the real deal
• Can you drink your fruit and vegetables? How does juice compare to the whole food?
• Ask the experts: Juicers