Good Lifestyle

Fruit is good for you, right? It is packed with a ton of vitamins and minerals that your body needs to fight infections and inflammation, as well as cultivate healthy bones, cells and skin. The American Heart Association recommends adults onFour portions of fruit a dayAnd this includes ¼ cup of fruit juice as a possible way to meet this goal. It does not mean you get a free pass to drink anything, you please. There are brands of healthy juice and there are fruit juices purchased with shops to avoid. We are here to show you what is the one.

What is the health of fruit juice, really ... and is it an acceptable substitute for a real fruit?

If you return your favorite brand of orange juice or cranberry to inspect the label, you may be surprised to find that it is charged with more than vitamins and minerals - it is probably very high sugar, Artificial sweeteners and sodium.

"When you eat an apple, you eat an apple, but when you drink 12 ounces of apple juice, you drink the sugar of about four to six apples," says Barbie Boules, RDN, founder ofBarbie Balls Longevity Nutrition, Inc. "Even if it's naturally, it's goodtoo much sugar. "

In addition, said balls, there is generally little fiber in fruit juices to slow the absorption of sugar. This macronutrient to slow down digestion, filling from the belly, is a key when minimizing sugar spikes in the blood and keeping your tank energy levels shortly after you finish sipping a glass.

"Natural sugar on an entire fruit should not be compared to a bottle of refined juice or sugar," she says. "The fiber and a symphony of other nutrients and goodies [found in fruits] can be lost in treatment."

Now you know you should always choose an apple on a bottle of apple juice when it is given the choice, but it means thatall The fruit juice is terrible for you? No, but you must be careful: because juices are often considered natural foods, it makes them dangerously misleading. Studies have shown that when people perceive food as healthy, we tend to eat - or drink - more.

That said, some juices are lower in sugar than others and can be an intelligent option (with moderation!) When you have to increase your fruit consumption. Here's how to determine which brands are healthy and only seeming to do good for you.

How to buy healthy juice brands

The bad news is that you can not just catch an old bottle of supermarket juice juice if you want to avoid a sugar accident. Even brands that use lingo as "all natural" and "added added sugar" can have astronomical amounts of sugar per serving due to the concentration of fruit sugars found in each bottle.

The good news, however, is that you can become a professional to read juice juice. Here's what to look for in healthy juice brands:

• 100% fruit juice. You want to buy a juice that contains zero added sugars and zero ingredients except olle juice. Registered dietitianErin Palinski-Wade, Rd, author ofBelly fat diet for dummies, says to show juice juice "cocktails" because they can contain more than juice juices, such as artificial dyes and flavors (and added sugar). "The first ingredient, which constitutes the majority of the product, should be the fruit juice itself," she says. "If an added sugar is listed in the first three ingredients, it probably contains a large amount."
• 12 grams or less sugar. Okay, so no sugar added ... but what about natural sugar? The balls say to aim for a juice of 12 grams or less sugar (which is always three teaspoons, fyi). But since the everyday lifeThe recommended limit for women is 25 grams, you really do not want to drink half of your sugar day in a glass of Jo.
• Adding vitamins and minerals.Some healthy juice brands are enriched with additional goodies, and it's a great way to maximize health benefits whenever you choose to drink your fruit instead of eating it. "Try to choose a juice that offers nutritional benefits, such as providing a source of fiber to support digestive health or be a good source of a key nutrient such as vitamin C, says Palinski-Wade.

The 7 best brands of healthy juice

Ready to hit the supermarket on hunting with a really good happiness juice? These brands are approved by the dietician as a better choice.

1. Tropicana Pure Premium Vitamin C + Zinc

No matter what time of the year it is, your immune system could probably use a boost. Gorin suggests fortified drinking from Tropicana Jo, which is 100 percent orange juice with a vitamin C and zinc supplement. A warning: Gorin says capson this juice at a portion a day so you do not do on zinc (by the NIH office of dietary supplements, inquiringtoo much zinc May cause gastrointestinal discomfort and lower levels of good cholesterol).

2. Bolthouse Farms 100 percent organic carrot juice

Opt for vegetable juice, no fruit, can be a good way to quickly find a product less sugar than other options. Although not recommended no specific brand, she said that more plant origin (as opposed to all fruit-based) is a juice, the lowest in sugar, it is likely to be likely.

Farmes Bolthouse Bolthous Bolth Core Juice Checks Out of many favorite dietician boxes: The only ingredient is organic carrot juice (no added sugar, youpi!) And it contains 13 grams of natural sugar by 8 ounces to serve. In addition, because the carrots are rich in vitamin A and potassium, this juice is, too, which means that it is a good source of important nutrients.

3. It beet

Per 8 fl oz: 100 calories, 0 g fat, sodium 50 mg, 23 g of carbohydrates (1 g of fiber, 19 g sugar), 3 g of protein

If you have never heard of beet juice, you are probably not an athlete: said the beet pair Palinski-Wade provides your body with a source of nitrates that are converted into your body with nitric acid , quickly bringing oxygen to your muscles.

"The search found the cyclists who drank two cups of red beet juice every day has increased both their speed and endurance," she says, "and this juice can also accelerate recovery after a training session . »

Beet It's 90 percent of beet juice and 10 percent apple juice without additional added sugars, so it's a good choice for athletes who want to improve performance ... or those who seek healthy juice Without all undesirable extras.

4. Sunsweet Amaz! N prune juice

We know it, we know it: prune juice is for your grandparents. But did you really give a shot?

"With the only ingredient juice being prune, each portion provides three grams of fiber to help support digestive health," said Palinski-Wade, which adds that this juice also provides a source of five essential vitamins and minerals, including a good source of potassium. With statistics like that, it could be useful to get used to drinking preferred grandmother.

Publisher Note: Palinski-Wade is a food consultant for Sunsweet producers.

5. Just cherry pie

Healthy ingredients? To verify! This juice contains only the concentrate of cherry juice pie and water, without adding sugar or artificial ingredients. Palinski-Wade says by adding this juice to your diet can provide multiple health benefits sinceStudies have shown That the cherry juice pie can be beneficial to reduce inflammation and insomnia fight.

6. Sunsweet Plumsmart Light

Palinski-Wade takes this juice for consumer carbohydrate consumer because it contains 60 percent less calories and sugar than other large cocktails of juice, 15 grams of carbohydrates, and three grams of fiber per serving. If you want the benefits for the digestive health of prune juice with a thinner nutritional profile, the light variety is your best bet.

7. Pom Wonderful 100 percent juice from Granada

Love, but I hate all grenadiers the disorder of seed extraction? You are lucky: the drinking grenade juice is a legitimate alternative.

"Pom Wonderful 100 percent of Granada juice is made by pressing grenade all so that each bottle of 8 ounces contains the juice of two grenades-and whole pressed nothing else," says Amy Gorin, MS, RDN, Dietitian In the new New York City area.

Meanwhile, add gorin, the juice is packed with antioxidants, containing 700 milligrams of polyphenolic antioxidants. "Antioxidants help to combat free radicals that can cause damage to our cells of cells and what is super cool is that polyphenolic antioxidants in the grenade juice are under study in the fields of sports performance. the memory and cognition and health of the intestine. »

Publisher Note: Gorin is a nutrition partner with POM Wonderful.

RELATED: Your ultimate supermarket survival guide is here!

The 18 worst brands of healthy juice

These sugary concoctions will make you any favor: they are fundamentally just impostors of natural foods. Do not be fooled!

1. Welch 100 percent grape juice with fiber

How can a sweet, but healthy, food like going fruit to be healthy in Malsain? Easy: strip of its advantages. The fruits may contain sugar, but it also contains water and fiber: two nutrients that help fill you and slow down your body's digestion so you get a slow release of energy. When you put fruit in juice, you lose this digestion fiber slowing down. The Welch tests to compensate by adding fibers again in their juice, but the simple three grams ofFiber added is no match for the 36 grams of sugar you still down when you drink an entire glass.

2. & 3. Probiotic juice

Probiotic bare booster Tropical Mango Machine

Tropicana Probiotics Mango Pineapple

Now you have probably heard about probiotic bacteria called belly healing; Despite their popularity, did you know that they are not exclusive to the Greek Alley of Yogurt Plus? strains cultivated in the laboratory of probiotics are in progressadded to foods that are not naturally the, Like these juices. And, frankly, it is a little ironic. Emerging search finds that a diet rich in sweet products are associated with a high rate of bad bacteria with good bacteria in the intestine. Experts believe that the problem comes from sugar being the main source of fuel for fungi that can destroy beneficial probiotics. Translation: Sweet drinks Probiotic infused are almost as counterproductive as an espresso before going to sleep. If you want probiotics, we recommend making your own whipped drinks with yogurt.

4. Simply Orange Haute Pulp

Sorry, but the "High Pulp" option for orange juice does not match a number of fibers. There is still zero gram of digestion slow, macronutrients energy stabilizer in a glass of this official journal. If you still want the taste of orange juice without the sugar accident, either cut an orange and throw a little in your water.

5. Pure fruit naked Granada Blueberry

This juice can be naturally softened, but just because it is made with real fruits does not justify engulfing a staggering 61 grams of sugar in a bottle. And yes, even if we generally give nutritional information for an 8-ounce service, we made an exception for bottle drinks like naked, whose packaging is undeniably intended to be crazy by one person at a time given. As long as the new nutrition label comes out in 2018 that requires nutritional list manufacturers for the entire bottle instead of a cup, be looking for food and drinks withThe size of sneaky portions.

"Naked, Evolution and Odwalla are known to be dense in calories and sugar," says Balls. "Choose their juice on smoothies, microothy mixtures on average 275 calories and 50 g and more carbohydrates and sugar, without fiber. »

6. LANGERS MANGO NECTAR

Do not fall as a prey to health halo labels like "100 percent of vitamin C", "No GMOs" and "Non-high fructose corn syrup". This range of languages ​​is the filtered water with mostly mango mashed, citric acid, natural flavor, and many and a lot of sugar. And always beware of "cocktail" juices, which is a code for "sugar loaded. »

"This" juice "is very misleading because the actual fruit is the third ingredient on this list, after water and added sugar," said Palinski-Wade. "With 21 grams of sugar per serving, this juice cocktail is better to avoid. »

7. ODWALLA Strawberry C monster

Home Smoothies are an effective way to get in an explosion of nutrients in an easy to digest snack, but the version purchased in store is a different beast. This whipped beverage in bottle is full of sugar (in fact, it has12 donuts is worthSweet stuff), and it is not justified simply because these sugars are natural. When fruit juice concentrates are added to the softened products, it is just as bad as adding high fructose syrup, as these natural sugars lack the size of the fruit of crime: the fiber.

"The first problem I have with these" single servant "juices is the size of the portion," says Palinski-Wade, which emphasizes that a bottle contains 15.2 ounces of a portion should be that four ounces. "This great volume means you take more sugar per serving than soda and with a single gram of fiber by bottle, this product will not fill you up."

8. Cool pineapple pressed cold cold

Cold pressed juices are supposed to preserve more micronutrients than juice that have been pasteurized - a high temperature process that destroys nutrients sensitive to temperature - but that does not mean that this juice should be your breakfast, or this who tries to sell like "the coolest thing to hit the mornings from the snooze button". The only thing to be "struck" by this drink? Your energy levels - as they hit the floor minutes after sipping all the 12 ounces of this drink because it consists of 30 grams of sugar, without healthy fats, fibers or healthy proteins.

9. CANNERGE PACTE OF SPRAY OF THE OCEAN

This choice is removed from the healthier shop buyer juice. Because cranberries are thesugar fruit the lowestThey have a taste "distinctly pie, astringent and even unpleasant" without the addition of sugar, according to a letter, the spray company of the ocean wrote to the FDA in a pluner on the newly mandated line for "added sugars" on Nutrition labels. Although the spraying of the ocean has hit this problem by having added no sugar to this drink, they wanted it on the sweetening edge zero-calorie: the Cranberry Cranberry has a gram of 12 grams of alcoholic erythritol of sugar. When it is consumed in excess (which can be probable when you think that a food is "healthier" for you because it has no sugar), this sugar alcohol acts effectively as a laxative and can cause Stomach pain, excessive internal gas and flatulence in sensitive individuals.

"I am not a fan of product recommendation containing sugar alcohols for frequent consumption," says Gorin. "This flavored water contains erythritol, which is an alcohol of sugar that causes gastrointestinal irritation. If you are looking for flavored water, I prefer to add 100% cranberry juice splash with a glass of Sparkling water. "

10. & 11. Antioxidant juice

Intelligent Organic Antioxidant Force

Superberry Antioxidant 100% Welch Juice

You've probably heard antioxidants are good for you, but that does not mean that the token in the form of juices are the preferable method of ingestion. The antioxidants are compounds that rid your free radical body: harmful compounds that cause inflammation and lead to a crowd of diseases such as obesity and Alzheimer's disease. You can get an antioxidant boost in this drink, but you get a staggering amount of sugar and little else. Eat true blueberries instead. A study in theBritish Nutrition Journal has shown that eating bays (do not drink) the berries daily could considerablyreduce inflammation.

12. R.W. Knudsen just pisgranate

During the narrower inspection of the label, you see that "just grenade" really means 100% high level pomegranate juice ... from the concentrate mixed with water. And that means R.W. Knudsen could have added more water to dilute this sweet drink, but they do not have it. Pom wonderful does a better job by diluting their grenade juice just 32 grams of sugar. However, when it comes, you must always add more water to your pomegranate juice at home.

13. Evolution of orange juice cold cold cold

This morning cockpit could be bright and refreshing, but it is responsible for sugar and relatively low in nutrient values ​​in addition to vitamin C. Do not leave the marketing of their health in Halo away from the label. A single portion has 26 grams of sugar - and a single portion is only half of the bottle. Although these grams are only coming from sugars of fruit and not added, whatever the source, the sugars act in the same way in your body. So, down 49 grams of sweet sweets in one session can make serious damage to your blood glucose if you do not associate them with high fiber, protein or healthy fat foods.

14.Vaporization of the ocean 100% added sugar juice Cranberry

At first glance, "no added sugar" of the ocean spray "" Cranberry juice "100% juice" looks like a good choice, but there is a hidden danger in this refined and sugar-free drink; The air of the ocean softens their juice with fruit juice concentrating grape juice, apple juice and pear juice. We are all to cut the refined sugar, but the concentrates of fruit juice are even worse than refined sugar on our list ofEach added sweetener-Granché!

This is because the fruits contain more fruitful fruit sugar than the table sugar. (Although cane sugar is 50% fructose, apples can be 71% fructose, the pears are 61% fructose and the grapes are 54% fructose.) Why the whole negative press on the fruit sugar? Because fructose is not used by our body as energy, this sugar is converted to fat and inflammatory compounds more easily than glucose. In addition, a growing research corpus connects a high dose of fructose to the basis of a crowd of metabolic diseases such as insulin resistance, high cholesterol and belly fat accumulation.

15. V8 v8 v-fusion light strawberry banana

By "light", V8 means they have watered their banana drink with steady V-fusion strawberry. (The first ingredient - the most important drink - in this drink is water.) V8 tries to obtain the same level of sweetness with the addition of sucralose artificial sweeteners. Unfortunately for you, the research has connected high intensity sweeteners such as sucralosis to recalibrate the interpretation of your brain of sweetness. This can prevent you from overcoming regular food.

16. Berres Odwalla Gomega

The "gomega" drink point of Odwalla is that you get 1,500 mg ofanti-inflammatory Omega-3, fatty acids of the addition of flax seeds on the ground. Unfortunately, this results only 2 grams of fibers and 47 grams of absurdly high sugar in a bottle.

17. Organic apple juice from the Golden Medal of Martinelli

Just because it's "organic" does not automatically mean it's good for you. Yes, we recommend organic Apple's beverages on conventional because apples are notorious for their high levels of inflammatory pesticide contamination, but it does not make all organic apple products for your belly. The offer of Martinelli is one of the highest sugar juice on the market.

18. Tropicana Tropical Green Closure

Fiber deplements and full of sugar, the new tropicana farm drink is not better than your average juice. And even if he has two "portions of fruits and vegetables in all glass", you always miss one of the main benefits of vegetables offers: Fiber!

Sarah Bradley andOlivia Tarantino contributed to this article.