Fruit juice is perceived as healthy by most people and a good way to give your children the vitamins they need. But a glass of fruit juice has just as much sugar as a soft drink, and the amount of vitamins pales in comparison when you consider that calorie for calorie, it is nutritionally poor compared to eating a whole orange.
The main problem is there is no fiber in fruit juice. Fiber delays the absorption of calories into the bloodstream, delivering those calories to the bacteria in your intestine. Since there is no fiber in fruit juice, your body is overwhelmed with calories and sugar. This causes insulin spikes and the sugar is converted into fat. Some of this fat can get lodged in the liver and result in insulin resistance or Type II Diabetes.
Take a look at the breakdown for a 12 ounce (350 ml) portion of Coca Cola and apple juice:
- Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
- Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).
One study in children showed that the risk of obesity was increased by 60% for each daily serving of sugar-sweetened beverages.