Leslie Beck's Q and A on fruit juices

Question: Are fruit juices really healthy? Don't they have a lot of sugar and cause weight gain?

Pure, unsweetened fruit juice is a healthy food. Fruit juice supplies important nutrients such as vitamins A and C, folate, potassium and magnesium. Canada's Food Guide to Healthy Eating counts one-half cup (125 ml) serving as one of the five to ten servings of fruit and vegetables we should be eating everyday.

But unlike whole fruit, fruit juice lacks fibre and doesn't fill you up. It's much easier to drink one cup of orange juice than it is to eat two oranges. And with that extra juice comes extra calories in the form of natural sugars. Most fruit juices supply anywhere from 120 (orange, grapefruit, apple) to 140 calories (cranberry, pineapple) per one cup (250 ml) serving, and some have as many as 190 (prune).

It's debated whether drinking fruit juice contributes to weight gain in kids. Research shows that kids' fruit juice consumption has increased over the past decade - about 40 calories per day worth. Some studies find a link between fruit juice consumption and weight gain in kids, others don't. (the studies that found no link were funded by juice manufacturers.)

I certainly see it as a contributor to weight gain in my private practice, especially if you're drinking it in large quantities. But most single-serve bottles sold in vending machines, convenience stores and gas stations deliver 473 ml of juice - almost four servings of fruit juice.

Question: What should you look for when buying fruit juice?

The healthiest fruit juices are made from 100% pure juice. If this isn't stated on the front of the carton or bottle, read the ingredient list. The first ingredient should be "fruit juice from concentrate" or "concentrated fruit juice". Avoid products labeled "fruit beverage", "juice cocktail" and "fruit drink" as they usually have added refined sugars such as sucrose and glucose-fructose. Some might seem more nutritious because they are fortified with vitamin C, but don't be fooled - there basically water, sugar and added vitamin C.

Question: What are the healthiest (most nutritious) fruit juices to choose?

The most nutritious fruit juices deliver the most vitamins and minerals per serving. At the top of the list is orange, followed by grapefruit, prune, pineapple and cranberry.

Fruit juices rich in colour - pink grapefruit, cranberry, blueberry, pomegranate, even purple grape - are also worth adding to your diet because they are an excellent source of antioxidants. Research suggests that natural chemicals in cranberry and purple grape juice can boost heart-healthy HDL cholesterol. Lycopene in pink grapefruit juice has been linked to a lower risk of prostate cancer. Studies in the lab have hinted that pomegranate juice may reduce the activity of the estrogen hormone linked to breast cancer. Whether these findings translate into less heart disease or cancer remain to be proven.

Preliminary research also suggests that antioxidants in pomegranate juice, called polyphenols, help protect from heart disease and slow the progression of prostate cancer. Studies have used one cup of pomegranate juice per day.

Question: There are so many choices....how are they all different?

Calcium-enriched juice: You can now buy orange juice and grapefruit juice that has been calcium enriched. Most brands supply 330 milligrams of calcium per one cup serving. (One serving of milk provides 310 milligrams of calcium). But if your diet includes plenty of calcium rich foods, or if you already take calcium supplements, stick to regular orange juice instead.

Calcium and vitamin D enriched fruit juices: In addition to abut 330 milligrams of calcium per one cup calcium, one serving of these enriched juices also supply 100 IU of vitamin D. This is a good choice for people who don't get enough calcium in their diet, and who don't take calcium supplements. A glass of this juice is like taking a calcium supplement. So treat it as such. It is not to be guzzled throughout the day.

Fruit Juice with Fibre: Oasis Health Break's Juice with Fibre has 3 grams of fibre per one cup serving, about 10% of a woman's daily fibre intake. And it's not the same type of fibre that's found naturally in whole fruit. This juice has added inulin, a fibre derived from chicory root. It may not have the same health benefits as eating fibre from whole fruit.

Light juices: To cut the calories by one half to one-third, companies dilute their juice with water and add an artificial sweetener such as sucralose or acesulfame-potassium. They supply anywhere from 30 to 50 calories and 9 to 12 grams of sugar per one cup serving versus 120-150 calories and 28 grams of sugar per serving.

Fruit juice with Omega-3's: Now you can buy fruit juice with added omega-3 fats, a type of fat linked with protection from heart disease. Some brands contain ALA from flax oil, others have fish oil added so they contain EPA and DHA. A one cup serving provides 100 milligrams DHA + EPA or 300 milligrams of ALA.

Fruit Juice with Antioxidants: These juices are blends containing pomegranate, strawberry, cranberry, blueberry and raspberry juices. They are very good sources of phytochemicals called polyphenols that studies suggest may guard against heart disease, urinary tract infections, possibly even dementia.

Low Acid orange juice: This is made using a special process to remove some of the naturally occurring acid in orange juice. Low acid orange juice tastes less tart, and some people might -prefer this. It is also a choice for people with heartburn or reflux that find regular orange juice irritates their esophagus.

Question: What about grapefruit juice - doesn't it interact with medications?

Grapefruit juice can interact with certain drugs used to treat heart disease and control blood pressure. Unlike other citrus juices, grapefruit juice inhibits one of the body's intestinal enzyme systems and can result in increased blood levels of some prescription drugs. A natural compound called a flavonoid in grapefruit juice increases the bioavailability of the medication, which can result in toxic effects. It is particularly worrisome for the elderly who are more likely to take medications and may be inclined to drink grapefruit juice. If you are not sure if grapefruit juice interacts with your medication, check with your pharmacist.