Diabetes: Are Fruit Juices Worse Than Sodas?

• Fruit juice spikes blood sugar like soft drinks, risky for diabetics.
• Homemade juice is better, but blending removes fiber, aiding sugar spikes.
• Limit juice; whole fruit is healthier, slowing sugar absorption.

For people with diabetes, monitoring sugar intake is crucial, as spikes in blood glucose can have serious health implications. While many consider fruit juice a healthy option, experts warn that both homemade

and packaged juices can rapidly increase blood sugar levels, making them nearly as harmful as soft drinks, which are loaded with added sugar and provide little to no nutritional benefit.

Fruit Juice vs Soft Drinks

Whether homemade or store-bought, fruit juice contains significant amounts of sugar, roughly 15 teaspoons per serving. Just as diabetics are advised to avoid soft drinks, fruit juice should also be consumed with caution.

Homemade fruit juices are slightly less harmful than packaged varieties, which contain added sugar and preservatives. Packaged juices can have a particularly strong effect on blood sugar, making them especially risky for diabetes patients.

Edwina Raj, Head of Services, Clinical Nutrition and Dietetics at Aster CMI Hospital, Bengaluru, told Indian Express that soft drinks provide empty calories without essential vitamins or minerals. Fruit juice, on the other hand, contains natural sugar, vitamins, minerals, and antioxidants.

However, the blending process removes fibre, causing sugar to be absorbed more rapidly, which can spike blood glucose. Vitamin C content also decreases, further reducing nutritional benefit.

Guidelines For Diabetes Patients

• Limit juice intake to very small quantities and avoid adding sugar.
• Eating whole fruits is far preferable, as fibre slows sugar absorption and keeps you full longer.
• Check sugar content in packaged juices or drinks bought outside.
• Stick to half a cup or a small glass per day, balancing with water and whole fruits.
• Homemade juices are less harmful than packaged options but should still be consumed cautiously.

Experts emphasise that while fruit juice contains some nutrients, it should never be considered completely harmless for diabetes patients. Moderation and careful portion control are key to maintaining healthy blood sugar levels.