Fruit juices are drunk by some as a healthy alternative to soft drinks. But appearances are deceiving, because fruit juices often contain as much sugar as soft drinks, while the good vitamins and fiber in the juice have been lost. Some fruit juices contain even more sugar than soda. Choosing a fruit drink can be a good alternative. These are available in variants that contain less sugar. But be careful, because the difference in calorie counts between different fruit drinks can be large.
Fruit juice or fruit drink
Fruit juices and fruit drinks are drinks that contain fruit. The difference between the two is that fruit juice consists of 100 percent fruit. This may also be made from a fruit concentrate that has been supplemented with water to the original water content of the fruit in question. Fruit drink also contains fruit juice, but is supplemented with other ingredients such as sugar, citric acid, flavorings and other excipients. The fruit content in these drinks may vary and must be stated on the packaging.
How healthy is fruit juice?
Although fruit juices are made from fruits, they are not healthy. There are several reasons why whole fruit is better than fruit in the form of a drink.
Sugar
The juice from fruits contains sugar. Drinking sugary drinks can unknowingly provide a lot of calories because it does not provide a satiating effect. In addition, sugar can lead to an increased risk of obesity and type 2 diabetes.
Saturation
Drinking fruit in the form of juice gives a much less satiated feeling than eating a piece of fruit. Chewing gives the brain a faster signal that food has been consumed. In addition, eating takes more time and energy, which means smaller quantities are eaten. You can quickly drink a 250 milliliter glass of juice, while eating 250 grams of fruit takes much more effort.
Tooth decay
Another disadvantage is that fruit juices are very acidic. Acids from fruit juice can dissolve the minerals from the teeth. The tooth enamel will be damaged first, and with frequent acid attacks the body will not have time to repair this. In this case, the tooth itself is also affected and tooth decay occurs.
Vitamins and fiber
Finally, fruit juices lack the positive properties of the fruit. Most fibers and vitamins are lost during juicing. Fresh juice with pulp will still contain quite a bit of fiber and vitamins, but ready-made fruit juices are often no better than a glass of soft drink.
Number of calories
The number of calories in fruit juices and drinks is highly dependent on the sugar content. Because fruit juices do not contain added sugars, the number of calories here is linked to the sugar content of the fruit in question. Fruit drinks usually contain extra sugars. However, the number of calories in these drinks does not have to be higher. They contain less fruit and more water, and water of course contains no calories. The table below shows the calories of different types of fruit juices and drinks. The number of calories is an indication, especially for juices, because the sugar content in fruit and therefore also in fruit juices can vary.
| Juice or drink | Number of calories per 100 ml | Number of calories per 200 ml glass |
| Pineapple juice | 45 | 90 |
| Apple juice | 35 | 70 |
| Appelsientje Double Drink Apricot & Orange | 57 | 114 |
| Appelsientje Double Drink Pineapple & Guava | 53 | 106 |
| Appelsientje Double Drink Mango & Guanabana | 53 | 106 |
| Appelsientje Double Drink Passion & Pear | 50 | 100 |
| Appelsientje Double Drink Orange & Peach | 55 | 110 |
| Berry juice | 35 | 70 |
| Lemon juice | 30 | 60 |
| CoolBest Coconut Mango Tango | 40 | 80 |
| CoolBest Passionfruit Heaven | 49 | 98 |
| CoolBest Pink Grapefruit | 40 | 80 |
| CoolBest Premium Apple | 45 | 90 |
| CoolBest Premium Orange | 42 | 84 |
| CoolBest Mango Dream | 47 | 94 |
| CoolBest Red Citrus | 42 | 84 |
| CoolBest Skinny Orange | 27 | 54 |
| CoolBest Skinny Tropical | 27 | 54 |
| CoolBest Strawberry Hill | 46 | 92 |
| CoolBest Sunny Coconut | 41 | 82 |
| CoolBest VitaDay Original | 45 | 90 |
| CoolBest VitaDay Beetroot with Apple, Raspberry and Black Currant | 43 | 86 |
| CoolBest VitaDay Tropical | 43 | 86 |
| CoolBest VitaDay Carrot with Orange, Apple and Passionfruit | 40 | 80 |
| Cranberry juice | 62 | 124 |
| Grape juice | 70 | 140 |
| Double fresh pineapple & mango | 28 | 56 |
| Double fresh apple & peach | 28 | 56 |
| Double fresh apple & blackcurrants | 27 | 54 |
| Double fresh raspberry & cranberry | 27 | 54 |
| Dubbelfresh free apple pear | 17 | 34 |
| Double fresh free peach & mandarin | 16 | 32 |
| Double fresh light apple & peach | 15 | 30 |
| Double fresh light white grapes and lemon | 18 | 36 |
| Double fresh orange & mandarin | 27 | 54 |
| Double fresh white grapes & lemon | 27 | 54 |
| Grapefruit juice | 31 | 62 |
| Hero’s Love For Fruit Apple & Forest Fruit | 48 | 96 |
| Hero’s Love For Fruit Yellow Fruit | 41 | 82 |
| Hero’s Love For Fruit Multifruit | 49 | 98 |
| Hero’s Love For Fruit Red Fruit | 40 | 80 |
| Hero’s Love For Fruit Orange & Strawberry | 46 | 92 |
| Hero’s Love For Fruit Orange & Kiwi | 50 | 100 |
| Hero’s Love For Fruit Orange & Mango | 48 | 96 |
| Lime juice | 32 | 64 |
| Pear juice | 35 | 70 |
| Roosvicee 50/50 Forest fruit | 17 | 34 |
| Roosvicee 50/50 Fruit mix | 17 | 34 |
| Roosvicee 50/50 Soft fruit | 19 | 38 |
| Roosvicee 50/50 Red fruit | 18 | 36 |
| Roosvicee 50/50 Fresh fruit | 18 | 36 |
| Roosvicee Multivit Kiwi Orange | 36 | 72 |
| Roosvicee Multivit Peach | 36 | 72 |
| Roosvicee Multivit Forest fruits | 36 | 72 |
| Roosvicee Multivit Strawberry Orange | 35 | 70 |
| Roosvicee Multivit 0% sugar added fruit mix | 14 | 28 |
| Roosvicee Multivit peach light | 12 | 24 |
| Roosvicee Multivit forest fruits light | 10 | 20 |
| Orange juice | 35 | 70 |
| Taksi | 50 | 100 |
| Tomato juice | 15 | 30 |
| Elderberry juice | 60 | 120 |
| Wicky Strawberry | 30 | 60 |
| Wicky Apple | 29 | 58 |
| Wicky Banana | 30 | 60 |
| Wicky Raspberry | 30 | 60 |
| Wicky Fruit | 30 | 60 |
| Wicky Orange | 30 | 60 |
| Wicky Zero | 3 | 6 |
Fruit juice while losing weight
If you want to lose weight, it is better not to drink fruit juice or drinks. They provide calories without filling the stomach. It is better to choose water, tea or coffee without sugar. If you still enjoy drinking fruit drinks, a light alternative may be an option. There are no light alternatives for fruit juices, because all the sugar comes from the fruit. It is therefore better to choose fruit juices that naturally have a low sugar content, such as tomato juice, lemon juice or grapefruit juice, and supplement them with water if necessary. You can also opt for vegetable juice. This contains less sugar and often more fiber.
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