Many on plant-based or no-fat diets are puzzled when they experience unexpected weight gain. Diabetics, too, often feel blindsided when their blood sugar levels spike after drinking fresh fruit juices. The confusion usually comes from a simple but overlooked detail: fruit juice, despite being natural, isn’t always a healthy option — especially when fruits are stripped of their fibre.
Even homemade juices can be problematic. When fruits are juiced, the fibre — essential for slowing sugar absorption and keeping you full — is often removed. Without fibre, the natural sugars in juices hit the bloodstream faster, leading to sharp spikes in blood sugar levels.
Portion size, timing, and the fruit’s glycaemic index (GI) and glycaemic load (GL) become crucial in determining how your body responds. This is especially important for people with diabetes or insulin resistance, where managing blood sugar levels is a daily priority.
“Even though juices contain natural sugars, they can still have the same health risks as added sugars in sodas,” said clinical dietician Deepta Nagpal, who practises in Europe and in India, has counselled patients with chronic disorders, and once served as diet counsellor to former President Dr APJ Abdul Kalam.
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Free Sugars
The World Health Organization (WHO) classifies sugars found in fruit juices as “free sugars” — a category that also includes added sugars in sodas, syrups, and honey. According to the WHO, overconsumption of free sugars is linked to weight gain, type 2 diabetes, and non-alcoholic fatty liver disease, among other non-communicable diseases.
Juices are easy to overconsume, Nagpal said. Without fibre to keep you full, a person can gulp down large portions — taking in more calories and sugars than they realise. “Studies show that regularly drinking juice can contribute to weight gain, whereas eating whole fruit has the opposite effect,” she added. “One daily serving of whole fruit can actually aid weight loss over time.”
There are other downsides to juices too. Many commercial varieties are heat-processed to extend shelf life, reducing their nutritional value and destroying key vitamins. Some are misleadingly labelled as “100% juice” while containing added sugars or sweeteners. For children, overconsumption of juice can even replace more nutritious food options, hampering growth and immunity.
So, should juices be off the table entirely? Not quite. Deepta Nagpal suggests a few mindful alternatives:
- Tomato-Carrot Juice: Rich in antioxidants and vitamins A and C, supports immunity and skin health.
- Tadgola Coconut Water Smoothie: Hydrating and replenishing without spiking blood sugar.
- Whole Fruit Juices (Unstrained & Diluted): If you’re juicing, don’t strain out the fibre — and dilute with water when needed.
“Health doesn’t come in a bottle,” Nagpal said. “The real goodness is in whole, fresh foods. Eating local and seasonal produce gives your body what it truly needs — without preservatives or sugar overload.”
The bottom line? Juices can be enjoyed in moderation, but they are no shortcut to good health. Choose wisely, chew your fruits, and let nature’s whole foods do their work — fibre and all.
The writer is a senior independent journalist.
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