Best Fruit Juice

Best Fruit Juice
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Which common fruit juices have the most (and least) phenolic phytonutrients, which may protect against Alzheimer’s disease: apple juice, cranberry cocktail, grape juice (white, red, and purple), grapefruit juice, orange juice, pineapple juice, or pomegranate juice?

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If phenolics are what’s in fruit juice that provides protection against Alzheimer’s disease, then which juice might be best? They compared apple juice to cranberry cocktail, grape juice (purple, red, and white), grapefruit juice, orange juice, pineapple juice, and pomegranate. Whenever I show brand names, it’s only because they were the actual brands used in the study.

Here’s the graph. As you can see, one really pulls ahead, though the next five came out pretty respectable, with a couple relative phenolic flops at the end.

Which do you guess those are? Pineapple, apple juice, and white grape. Who do you think leads the pack? Six left to choose from. Purple grape #1, then cranberry, pomegranate, grapefruit, orange, and red grape. So, there are definitely better choices than apple, though this was for clear apple juice. Cloudy apple juice has more—way more, but that’s because it’s cheating, and actually has a tiny bit of the actual fruit in there, which is what makes it cloudy.

So imagine how superior an entire apple would be compared to juice—or even better, a whole pomegranate, or Concord grapes themselves.

So, the best fruit juice is the one inside the whole fruit. 

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Peter Mellor.

Please consider volunteering to help out on the site.

 

If phenolics are what’s in fruit juice that provides protection against Alzheimer’s disease, then which juice might be best? They compared apple juice to cranberry cocktail, grape juice (purple, red, and white), grapefruit juice, orange juice, pineapple juice, and pomegranate. Whenever I show brand names, it’s only because they were the actual brands used in the study.

Here’s the graph. As you can see, one really pulls ahead, though the next five came out pretty respectable, with a couple relative phenolic flops at the end.

Which do you guess those are? Pineapple, apple juice, and white grape. Who do you think leads the pack? Six left to choose from. Purple grape #1, then cranberry, pomegranate, grapefruit, orange, and red grape. So, there are definitely better choices than apple, though this was for clear apple juice. Cloudy apple juice has more—way more, but that’s because it’s cheating, and actually has a tiny bit of the actual fruit in there, which is what makes it cloudy.

So imagine how superior an entire apple would be compared to juice—or even better, a whole pomegranate, or Concord grapes themselves.

So, the best fruit juice is the one inside the whole fruit. 

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Peter Mellor.

Please consider volunteering to help out on the site.

 

Doctor's Note

Be sure to check out all my other videos on juice, particularly Phytochemicals: The Nutrition Facts Missing From the Label.

For more context, also check out my associated blog posts: Alzheimer’s Disease: Up to half of cases potentially preventableApple Peels Turn On Anticancer GenesThe Science on Açaí Berries; and Which Common Fruit Fights Cancer Better?

If you haven’t yet, you can subscribe to my videos for free by clicking here.

35 responses to “Best Fruit Juice

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      1. Your post is confused. a) A green smoothie DOES use the whole fruits and veges, nothing less than eating them whole but unblended.
        b) What do you mean by “destroyed”?




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        1. Sorry Joel for the confusion, let me clarify.

          If your trying to get full, when you blend up an apple for example in a smoothie, you will not get as full as you would eating the apple alone because you have now liquified the fibers. If one is trying to get in the greens and fruits for the day then go ahead and liquify, no issues, but if your looking to stay satiated longer, then eating the whole food is best.

          I also added that juicing is a poor alternative to smoothies. I hope my post makes more sense now.




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          1. Not actually true. There have been some studies (sorry i can’t reference them i saw it on a BBC nutrition documentary) that compared fullness from eating a fruit and drinking a glass of water compared to a smoothie of the same fruit blended with the same amount of water. The smoothie was actually more fulling. This is because unless the water is fully blended with something to give it nutrients and calories it get absorbed very quickly leaving behind the fruit like a sieve. Where as a smoothie the liquid component gets absorbed way slower (along with the fruit) as the body can’t separate them as they are so well blended. This is all despite the fact some of the fibre gets broken down during the blending process. I have a smoothie every day for breakfast and it leaves me incredibly full unit lunch time.




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  1. Hi Heidi,
    Green smoothies are awesome! Whole fruit is almost always better than the juice. The juice is a highly concentrated source, and therefore provides an abnormal amount of sugar. Furthermore, the whole fruit contains the fibers, which are highly beneficial to your health.




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  2. Hi Dr Greger, I’m trying to learn more about the natural anti-inflamatories in foods, in particular te supposed benefits of bromelains from pineapple. Are you able to shed some light on the subject. Thanks.




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  3. I wish you would check out the juice of the muscadine grape. There are 88 phenolic compounds in the muscadine grape. Probably better than any of those surveyed in the video, I imagine.




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  4. Hey, Doc. Can you do a video on hydrochloric acid deficiency?
    As it turns out I CAN eat wheat. I just need to take hydrochloric acid before and after eating it. As a matter of fact my joint pain; which has plagued me since high school is gone when I take hydrochloric acid. :)




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  5. I am confused about this. Are you saying that green smoothies are not as good for you as people would have you believe? I think I would find a lot of people who would argue this point.




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  6. What about sugarcane juice? Could you possibly do a video on that. From the research I have done, in its natural state the juice is very high in polyphenols, soluable fibre, is brimming with an abundance of vitamins and minerals and has a glycemic index of between 30-40 depending on the variety. That’s lower that a lot of conventional table juices. What’s your thoughts?




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  7. Hi! Can anyone suggest if nestle fruita vitals pomegranate juice is a reliable alternative to home-made juice? I’ve been suggested juices for better skin condition.




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  8. Dr. Greger, there is a “guyabno” fruit that is found in the Philippines, (I am making an assumption that this fruit is found in other tropical countries as well with different name), and the claim is; “it is 1,000 time better to fight cancer than chemotherapy.” What is you take on that? Dionicio Rivera, DRRivera@MtVilla-snf.com




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    1. Maria: Below is some standard information I give out when people ask this type of question. I hope it will help you.
      ——————————-
      First, note the following quote from a position paper from the ADA: “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”
      .
      Also note this quote from Dr. Greger’s book, How Not To Die, page 411-412: “Vitamin B12-fortified plant-based diets can offer health benefits for all stages of the life cycle. [When] Dr. Benjamin Spock, the most esteemed pediatrician of all time,…died at ninety-four, he advocated children be raised on a plant-based diet with no exposure to meat or dairy products. … ‘Children who grow up getting their nutrition from plant foods have a tremendous health advantage and are much less likely to develop health problems as the years go by.’ ”
      .
      But having said that, there are some ‘gotchas’ when it comes to young children and whole plant food diets (just like there are gotchas with children and any diet). So, it really is worth spending some time reviewing accurate, evidence-based information on the topic. Here’s some ideas for specifics:
      .
      PCRM is the Physician’s Committee For Responsible Medicine, headed up by Dr. Barnard. Dr. Greger has mentioned Dr. Barnard and PCRM favorably in posts and his book. Here are two articles from PCRM that I think contains the type of information you are looking for:
      http://www.pcrm.org/pdfs/health/info_children.pdf
      http://www.pcrm.org/pdfs/health/info_advchild.pdf
      .
      I’ll also refer you to a site called the Vegetarian Resource Group, VRG. Their articles are usually very well researched and Dr. Greger has mentioned VRG favorably at least once. VRG has a whole section on kids on their website.
      Here’s the main page. Scroll down to the Nutrition section:
      http://www.vrg.org/family/kidsindex.htm
      This is one of my favorite articles on that page. which starts with babies and goes on up:
      http://www.vrg.org/nutshell/kids.php
      .
      Finally, I highly recommend getting a book called, Becoming Vegan, Express Edition. That book is a great over-all reference book for the whole family. It also has an entire chapter on children and what to feed. The authors of that book have been guest bloggers here on NutritionFacts. They are very well respected and extremely knowledgeable about nutrition science and how it applies to all ages.
      .
      Does this help?




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  9. I always avoided juicers and smoothies. My thinking was that when you whip up everything you are mixing atmospheric O2 with the antioxidents and oxidizing them. I eat all my raw fruits and vegetables by chewing them and sucking the juice out until I have nearly dry fibre which I swallow. I also exercise the masticator muscles quite vigourously this way.




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  10. I live in the tropics and drink almost a gallon of fluid daily, mostly water, but in the AM, with breakfast(homemade oatmeal, blueberries, strawberries, banana nuts and homemade almond milk, no sweeteners), I pour 4 oz of orange juice over a tall glass of ice cubes and add 12 oz seltzer water for variety, usually accompanied with 15 oz of coffee. Is high pulp orange juice better than no pulp and is the seltzer a problem? I eat a plant based diet based upon whole foods otherwise.




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    1. Hello! My name is Megan and I am a nutrition student and a volunteer for NutritionFacts. I think this page has some information that can help you out: http://nutritionfacts.org/2016/06/09/juicing-removes-just-fiber/. It seems that the research is showing that even with the pulp, you’re still removing fiber and essential nutrients that are present in the whole fruit when producing juice. I’m afraid I don’t have an answer about the seltzer. The only thing I have ever heard is that the carbonic acid in fizzy drinks may be harmful to tooth enamel. However, I have never read any studies on it. Hope this helps!




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