In today’s fast-paced world, processed fruit juices have become a staple for many seeking convenience and purported health benefits. However, despite their refreshing taste and perceived nutritional value, these beverages can have significant implications for blood sugar levels and abdominal fat, particularly in individuals over 40 years old.
We spoke with Jesse Feder, a personal trainer & registered dietitian and contributor to myfoodallergyteam.com; Lisa Richards, nutritionist at The Candida Diet; and Trista Best, MPH, RD, LD, to learn about five popular processed juices to avoid for blood sugar and gut fat. They revealed that SunnyD, High C, Minute Maid Fruit Punch, Welch’s Fruit Punch, and Ocean Spray Cranberry Juice Cocktail are the ones to minimize.
SunnyD
Despite its vibrant taste and association with Vitamin D, SunnyD contains high amounts of added sugars and lacks essential fiber found in whole fruits. This combination can lead to a rapid increase in blood glucose levels upon consumption, potentially exacerbating insulin resistance and promoting the storage of visceral fat around the abdomen.
"One small 6oz bottle of SunnyD contains ~10g of sugar. Additionally, people tend to pour a glass of this juice which contains anywhere from 8-12oz or even more. This can really add up on the sugar and calorie intake and lead to high blood sugars and belly fat," says Feder.
High C
High C, a popular fruit-flavored drink, has been implicated in spiking blood sugar levels and potentially contributing to gut fat accumulation, especially in individuals over 40. Even though it contain a fruity appeal, High C often has significant amounts of added sugars and lacks the fiber content present in actual fruits.
Feder says "High C is loaded with added sugars. One small 6oz pouch of High C has about 10g of sugar. This can rack up sugar levels and calorie consumption, leading to high blood sugar levels and gut fat."
Minute Maid Fruit Punch
Minute Maid Fruit Punch, a popular choice for its tropical flavors, holds a less favorable side in terms of its potential impact on blood sugar levels and gut fat accumulation, particularly for people over 40. Despite its appealing taste, Minute Maid Fruit Punch is often packed with added sugars and lacks the fiber content essential for slowing down sugar absorption.
Richards adds that "with a staggering 22 grams of added sugar per serving, this beverage delivers a significant blow to the body's glycemic response. Rapid spikes in blood sugar can trigger insulin release, promoting fat storage and leading to weight gain over time, particularly when consumed frequently. Additionally, the lack of fiber and nutrients in processed fruit punch further exacerbates these effects, as fiber typically helps slow down sugar absorption in the body."
And the health risks go further, as drinks like Minute Maid Fruit Punch can impact other areas of your overall health. Richards reveals that "regular consumption of high-sugar beverages like Minute Maid's Fruit Punch not only poses a risk for weight gain but also increases the likelihood of developing conditions like diabetes and cardiovascular disease. Opting for lower-sugar alternatives or whole fruits is crucial for maintaining stable blood sugar levels and supporting overall health."
Welch's Fruit Punch
Similar to other processed fruit juices, this beverage packs a punch of added sugars and lacks the fiber content found in whole fruits. That means when you sip on Welch's, you're inviting a surge of glucose into your bloodstream, potentially setting off a wild level of insulin spikes and crashes.
Best elaborates further and says, "As people age, their bodies may become less efficient at regulating blood sugar, increasing the risk of conditions like diabetes and cardiovascular disease. Consuming sugary beverages like Welch's Fruit Punch can exacerbate these risks, contributing to weight gain, insulin resistance, and other metabolic issues. Additionally, frequent consumption of high-sugar drinks may lead to energy crashes and cravings, further disrupting overall health and wellbeing."
Ocean Spray Cranberry Juice Cocktail
Despite its innocent appearance, this crimson elixir might be sneakily spiking your blood sugar levels, especially for older individuals. Ocean Spray Cranberry Juice Cocktail often carries a whopping amount of added sugars, ready to launch your blood glucose up. As you sip down the sweetness, your body gets hit with a surge of sugar, potentially setting the stage for insulin resistance and welcoming stubborn gut fat. Plus, it neglects your body of the fiber and nutrients they need to thrive.
"An 8oz serving of this juice contains 25g of sugar and over 100 calories. Having more than one glass of this juice can add up to over 50g of sugar and more than 200 calories," Feder says. He points out that this could quickly raise your blood sugar levels and contribute to the accumulation of abdominal fat over time.
