Glossy packaged fruit juices with images of fresh and colorful fruits attract consumers, who may opt for these over fresh fruit juices, especially in the scorching summer heat. While the packaging and advertising can make these seem like healthy alternatives, the fact remains that they are just sugary drinks.
“Two types of packaged fruit juices are available in the market — those with natural ingredients and sugary drinks that claim to be fruit juices,” says Dr Sunit Singhi, HOD, pediatrics, Amrita Hospital, Faridabad, Haryana. He adds that the ones with natural ingredients are a safer option as the others can contain artificial ingredients and added sugar. However, both come with preservatives to increase their shelf life and prevent microbial growth, which can affect the consumer’s health.
Understanding the composition of packaged juices
While packaged drinks are advertised as 100% natural, in reality, the fruit concentration is hardly 15%, say experts. Dr Subrata Das, senior consultant, internal medicine and diabetology, Sakra World Hospital, Bangalore, says, “Apart from added flavors, some juices have artificial fruit flavoring, but they lack in nutritional content.” He adds that packaged juices contain artificial sweeteners that increase one’s calorie intake more than fresh fruit. Dr Singhi suggests reading the labels carefully and avoiding products containing artificial flavors or added sugar and colors.
How do packaged fruit juices affect your health?
During summer, children and even adults may be tempted to consume packaged fruit juices as they are supposed to aid in hydration and come in different flavors. However, their prolonged consumption can have negative effects on health. “Packaged juices contain excess sugar, which affects oral health. Moreover, prolonged consumption of such juices can lead to tooth decay,” Sheela Krishnaswamy, a nutritionist and wellness consultant from Goa and the former National President of the Indian Dietetic Association, pointed out.
Consuming packaged fruit juices regularly increases the risk of obesity, diabetes, cardiovascular diseases and cancer, said Dr Singhi. He adds that the flavor enhancers and additives in the juices make people want to reach out for more of them, resulting in increased damage to the body, especially the gut, heart and brain. “These enhancers and preservatives make one more prone to allergies, affect immune response and increase sugar intolerance.”
Moreover, packaged fruit juices contain added sugar, which cause excessive calorie intake and increase the risk of weight gain. Dr Das says that this can lead to childhood obesity. Besides, they do not provide the required minerals and vitamins for kids’ growth. He also points out that in the long run, preservatives are linked to incidences of intestinal cancers.
Agreeing with Dr Das, Krishnaswamy adds that fruit juices contain no fiber — hence, they do not lead to satiety.
The diabetes connection
Dr Das adds that doctors advise people with diabetes against consuming packaged juices as they can lead to sugar spikes and do not provide much nutritional value. “Packaged juices can increase insulin resistance as they are low in fiber and high in fructose”, he explains. Instead, they can opt for whole fruits.
Packaged fruit juice: Does it have any benefits?
Krishnaswamy points out that the reason people are so drawn to packaged fruit juice is convenience. It is easily available in supermarkets or even small shops, while fresh fruit can be harder to find. Moreover, these packaged fruit juices are cheaper than whole fruits — some tetra-packs are available for just Rs 10.
However, all packaged fruit juices have an expiry date. One must be careful to spot the same and make informed choices, say experts.
Some packaged fruit juices with natural fruit ingredients contain helpful micronutrients and vitamins, Dr Singhi says. “Though in small numbers, it’s still beneficial when nothing else is available,” he adds.
Experts share that it is always better to carry fruits and consume them whole or make homemade fresh fruit juice with pulp to avoid missing out on the fiber content. Krishnaswamy recommends opting for fresh lime juice, tender coconut water or buttermilk as healthy and tasty ways to stay hydrated during summer.
Takeaways
- Packaged fruit juices contain preservatives and flavor enhancers that can affect the heart, brain, gut and immune system.
- Added sugar and artificial sweeteners in such juices cause an increase in one’s overall calorie intake upon regular consumption and increase the risk of obesity.
- Experts recommend consuming whole fruits or freshly prepared juices to get the required nutrition and fiber.
