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Eat the Fruit and Dodge the Juice

Eat the Fruit and Dodge the Juice

If you’re a dedicated food felon dodger -- trying to weave your way around the added sugars and syrups, trans and saturated fats, and refined grains that are packed into today’s processed foods -- you’re going have to stay on your toes to avoid getting run over by these bad-for-you products. Some are not obvious felons!

Take fruit juice, for example. Turns out it’s not a good way to get your daily servings of fruit. In fact, you should consider it an added sugar. One 12-ounce glass of apple juice contains the same amount of sugar – 10 teaspoons – as a 12 ounce Coca-Cola.  And it’s just as hard on your body.

Last year the British Medical Journal published a study showing consumption of fruit juice is associated with a higher risk of type 2 diabetes. And according to a recent study in the journal Appetite, fruit juice raises your aortic, or central, blood pressure significantly -- pumping it up by 3 to 4 points. That’s enough to put many of you at increased risk for heart disease and stroke.

Fortunately, there’s an easy remedy: Eat whole fruits. They don’t raise your blood pressure, and blueberries, grapes and apples lower your risk of type 2 diabetes. You can also enjoy veggie juices, as long as they’re low in sugar (just make sure you read the label). 

Medically reviewed in November 2018.

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