The Whole Truth About 100% Fruit Juice - A Health Professional Educational Tool Authored by Welch's Health & Nutrition Advisory Panel
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The Whole Truth
About 100% Fruit Juice
A Health Professional
Educational Tool
Authored by
Welch’s Health & Nutrition
Advisory Panel
grapescience.com
100% Fruit Juice: Key Message:
Help people squeeze
Complementing more fruit into their
day: just 4 ounces
Whole Fruit of 100% juice counts
in a Healthy Diet as one serving, or
½ cup, of fruit.
Fruit provides important The American Academy of
nutrients for overall health, Pediatrics (AAP) and the 2010
yet most people fall short Dietary Guidelines for Americans
of meeting their daily (DGA) agree that, while people
recommended goals of 1-2 should aim to eat whole fruit first,
cups.1,2 As a complement to moderate consumption of 100%
whole fruit, 100% fruit juice can fruit juice can be part of a healthy
be a convenient, delicious and diet and can help people meet
nutritious way to squeeze more their daily goals for fruit intake.1,3
fruit into the day. And, 100% 100% fruit juice, along with fresh,
fruit juice makes it easier to try frozen and canned fruit, counts
a variety of colorful fruit as part toward daily fruit servings and
of a balanced diet throughout provides key nutrients to support
the year. So, your favorite fruit a healthy lifestyle.1
is always “in season” when
enjoyed as 100% juice! Yet, myths persist that 100%
fruit juice is a source of “empty
calories.” This tool shares the
latest science to provide the
whole truth behind the role of
100% fruit juice in a healthy diet.
Daily Fruit Recommendations
MyPlate fruit recommendations vary by age, gender and
physical activity level. Any fruit or 100% fruit juice counts
as part of the Fruit Group.
Children 2-3 years 1 cup
4-8 years 1-1 ½ cups
Girls 9-13 years 1 ½ cups
14-18 years 1 ½ cups
Boys 9-13 years 1 ½ cups
14-18 years 2 cups
Women 19-30 years 2 cups
31-50 years 1 ½ cups
51+ years 1 ½ cups
Men 19-30 years 2 cups
31-50 years 2 cups
51+ years 2 cups
2
Sugar and Key Message:
100% fruit juice
100% Fruit Juice: provides nutrition
squeezed from
Separating Fact whole fruit without
from Fiction added sugars.
The 2010 DGA encourage products refer to the naturally
people to limit consumption occurring sugars found in the
of foods that
suPPortingcontain
recoMMendations
the added fruitBeans
fromand whichPeas arethe juice was
sugars, as well as foods squeezed.
unique foods
The following sections expand on the recommenda-
containingtionssolid
and review fats andsupporting the health
the evidence
benefits associated with increased emphasis on veg- Beans and peas are the mature forms of
sodium.1 etables, fruits, whole grains, fat-free or low-fat milk and100% fruit
legumes. They juice contains
include kidney beans, pintothose It’s important to remind clients
milk products, seafood, and oils. An important underly- beans, black beans, garbanzo beans
ing principle is the need to control calories to manage
natural fruit sugars along with
(chickpeas), lima beans, black-eyed peas,
to check the label and look for
body weight while making choices to support these vitamins,
Unlike sugar-sweetened
food and nutrient recommendations. The best way to
minerals
split peas, and lentils. and plant 100% fruit juice to ensure no
beverages, 100%
do this juice
is to consume has
foods in no forms. nutrients.
nutrient-dense Beans and peasAsarethe DGA
excellent sourcesstate:
of protein. sugar has been added and to
They also provide other nutrients, such as iron
added sugar. Thefoods
Nutrient-dense grams of minerals, “sugars
provide vitamins, and zinc,found naturally
similar to seafood, in foods
meat, and poultry. get the most nutrients in every
and other substances that may have positive health They are excellent sources of dietary fiber and
sugar listed on the Nutrition
effects, with relatively few calories. They are lean are part of the food’s total
nutrients such as potassium and folate, which calorie. Other information to
Facts panels of 100% fruit juice
or low in solid fats, and minimize or exclude added
solid fats, added sugars, and added refined starches,
package of nutrients and other
also are found in other vegetables.
look for on the package is
as these add calories but few essential nutrients orhealthfulBecause ofcomponents.”
their high nutrient content,1beans illustrated below.
dietary fiber. Nutrient-dense foods also minimize and peas may be considered both as a vegeta-
or exclude added salt or other compounds high in ble and as a protein food. Individuals can count
sodium. Ideally, they are in forms that retain naturally beans and peas as either a vegetable or
occurring components such as dietary fiber. All veg- a protein food.
etables, fruits, whole grains, fat-free or low-fat milk
and milk products, seafood, lean meats and poultry,
eggs, beans and peas (legumes), and nuts and seeds
Green peas and green (string) beans are not
considered to be “Beans and Peas.” Green peas
CONTAINS 100% JUICE
that are prepared without added solid fats, sugars, are similar to other starchy vegetables and are
starches, and sodium are nutrient-dense. grouped with them. Green beans are grouped
with other vegetables such as onions, lettuce, Nutrition Facts
vegetables and fruits celery, and cabbage because their nutrient Serving Size: 8 FL. OZ. (240mL)
Three reasons support the recommendation for content is similar to those foods.
Americans to eat more vegetables and fruits. First, Servings Per Container: 8
most vegetables and fruits are major contributors
of a number of nutrients that are underconsumed
in the United States, including folate, magnesium, deciPhering the Juice in Juice
GuvitaminsidelineA,s C, and K.61 Amount Per Serving
ietaryand
potassium, dietary fiber,
Several of theseD s concern for the
Amerifibernand potassium) or
are of public health
ca
for dietary
general public (e.g., The percent of juice in a beverage may be
Calories 140
for a specific group (e.g., folic acid
ent of Agr
iculture
for women who
vices
found on the package label, such as “contains % Daily Value*
are capable of becoming
U.S. Departm pregnant).
artment of
Health and
Human Ser 25% juice” or “100% fruit juice.” Some labels
U.S. Dep
www.dieta
ryguidelines
.gov
may say they provide 100% of a nutrient, such Total Fat 0g 0%
Second, consumption of vegetables and fruits as “provides 100% Daily Value for vitamin C.”
is associated with reduced risk of many chronic Unless the package also states it is “100% Sodium 15mg 1%
diseases. Specifically, moderate evidence indicates juice,” it is not 100% juice. Sweetened juice
that intake of at least 2 1/2 cups of vegetables and products with minimal juice content, such as Potassium 140mg 4%
fruits per day is associated with a reduced risk of juice drinks, are considered sugar-sweetened
cardiovascular disease, including heart attack and beverages rather than fruit juice.
Total Carb 38g 13%
stroke. Some vegetables and fruits may be protective Sugars 36g**
against certain types of cancer.
Protein 1g
Vitamin C 120%
Calcium 2%
61. Food sources of shortfall nutrients that are not of major concern for public health (e.g., magnesium, vitamin A, vitamin C) can be found in Chapter D.2 of
the Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, found at www.dietaryguidelines.gov. Magnesium 6%
35 DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Four Manganese 20%
Not a significant source of fat cal, sat fat,
trans fat, cholest, fiber, vitamin A, and iron.
*Percent Daily Values are based on a 2,000
calorie diet.
**CONTAINS NATURAL FRUIT SUGARS ONLY
INGREDIENTS: GRAPE JUICE FROM CONCEN-
TRATE (FILTERED WATER, GRAPE JUICE
CONCENTRATE), GRAPE JUICE, CITRIC ACID
(FOR TARTNESS), ASCORBIC ACID (VITAMIN C)
NO ARTIFICIAL FLAVORS, NO PRESERVATIVES,
AND NO COLORS ADDED.
Look for no sweeteners or
words such as sugar, high
fructose corn syrup, honey or
other synonyms for sugar.
3
100% Fruit Juice: Key Message:
To enjoy all the benefits
Delivering Benefits fruit offers, consume whole
fruit and moderate amounts
of Whole Fruit of 100% fruit juice as part
of a healthy diet. 100%
juice delivers convenient,
concentrated nutrients
including polyphenols,
Like whole fruit, 100% fruit to release plant nutrients
juice contains important straight from the grape into while whole fruit can be
vitamins, minerals and plant the juice. So, drinking 100% a better source of fiber.
nutrients, such as polyphenols. grape juice made with Concord
And, in some cases, drinking grapes makes it easier to
100% fruit juice may actually enjoy the benefits of these
provide more of these plant nutrients.
beneficial polyphenols than
eating the fruit. For example, The implication is not that
the same polyphenols in 100% fruit juice should be
Concord grapes are found in consumed exclusively, but
100% grape juice – but the rather that both whole fruit
polyphenols in whole Concord and 100% juice contribute
grapes are found in the grape’s to a healthy lifestyle. While The same polyphenols in
thick skin as well as its seeds, eating whole fruit provides Concord grapes are found in
both of which are generally fiber – a nutrient lacking in 100% grape juice – but the
discarded and left uneaten. many Americans’ diets – there polyphenols are found in the
are benefits to enjoying both grape’s skin as well as its seeds,
To make 100% grape juice, whole fruit and 100% juice in a which are generally discarded
Concord grapes are crushed – balanced diet to get the most and uneaten.
skin, seeds and all – and heated nutrient benefits from fruit.
Polyphenols and Health:
Juicy New Research
Emerging research is now
underway to understand the
effect of polyphenols on glucose
absorption and carbohydrate
metabolism. A review by Haniheva
et al explored the effect of certain
polyphenols (flavonoids) on
carbohydrate metabolism and
glucose absorption and found that
polyphenols may limit the rate of
sugar absorption in the gut.4 This
could mean experiencing less of a
“sugar spike” and more sustained
energy after consuming certain
100% fruit juices rich in flavonoids
versus other sugar-containing
beverages. However, science
in this area is very preliminary,
and more research is needed
to understand the impact of
100% fruit juice consumption
on carbohydrate digestion,
absorption and metabolism in
humans.
4
100% Fruit Juice: Key Message:
Sip your way to
A Nutrient-Dense essential nutrients.
For every calorie,
Beverage 100% juice packs
more nutrition
than many other
beverage options.
Consuming a variety of fruits More than a decade’s worth of
and vegetables is a recognized research suggests that, thanks
way to maximize the intake to the Concord grape, 100%
of vitamins, minerals and grape juice can help support a
beneficial plant nutrients. 100% healthy heart.5-16
fruit juices are key sources of
these essential nutrients, and
a growing body of evidence While 100% fruit juice typically
suggests certain juices may does not contain as much fiber
be linked to specific health as whole fruit, research suggests
benefits. In fact, more than a drinking 100% fruit juice does
decade’s worth of research not negatively impact dietary
suggests that, thanks to the fiber intake. An analysis of the
Concord grape, 100% grape 2003-2006 National Health and
juice can help support a healthy Nutrition Examination Survey
heart.5-16 (NHANES) showed that fiber
intake among 100% fruit juice
Studies also show the drinkers was not lower than non-
consumption of 100% fruit juice drinkers.17
juice is closely linked to better
nutrient intake among children,
particularly certain “nutrients
of concern” as identified in the
2010 DGA.17-20 In one study
of intake among children 2-18
years of age, 100% fruit juice
consumption is associated
with higher intakes of vitamins
A and C, magnesium, folate,
phosphorus, and potassium.17
5
100% Fruit Juice Key Message:
No single food or beverage
and Healthy Weight is responsible for the obesity
epidemic. People should feel
good about drinking 100%
fruit juice in moderation, as
the weight of the evidence
shows that 100% fruit juice
is not associated with over-
The Weight of the Research Filling Facts on 100% Juice
You might be aware of The role of foods and beverages weight or obesity in healthy
increased attention on possible on satiety and their impact on adults and children.
negative aspects of 100% weight management is an area
juice. The evidence behind of evolving research. While
such concerns is scant; in some research indicates
fact, the majority of the beverages have less of an One study by Hollis, Mattes
scientific evidence suggests impact on satiety than eating and colleagues found that
that moderate 100% fruit juice solid foods,50-53 other data consuming a polyphenol-
consumption is not associated suggest that, as with solid free, grape-flavored, sugar-
with overweight or obesity in foods, the satiety response sweetened beverage resulted
healthy adults and children.19-41 is dependent on a number of in a reported reduction in
In one analysis of NHANES factors such as the volume fullness, as well as moderate but
(1999-2002), children and consumed, the proximity to significant weight gain, whereas
adults who consumed 100% other foods consumed and the drinking Concord grape juice
grape juice versus those who composition of the beverage.54-62 was not associated with
did not:21 significant changes in appetite,
weight or increased energy
• Showed no differences in While intake of nutrient- intake. In fact, in this research,
total energy (calorie) intake, dense foods is an important drinking Concord grape juice
weight, body mass index part of a healthy diet, one was associated with reduced
(BMI) or waist circumference mustn’t forget the critical waist circumference.62
need to balance calories. No
• Consumed more servings of matter how healthy the food, While intake of nutrient-dense
fruit, and children had lower when energy (calorie) intake foods is an important part
intakes of added sugar exceeds energy expenditure, of a healthy diet, one mustn’t
the result is weight gain. forget the critical need to
• Had higher intakes of vitamin balance calories. No matter
C and potassium how healthy the food, when
energy (calorie) intake exceeds
While a handful of studies has energy expenditure, the result
noted possible associations is weight gain.
between juice consumption
and overweight and obesity,42-49
there are challenges with “The overwhelming volume of scientific
interpreting the data and evidence suggests that there is
applying the results for public
no systematic association between
health. For example, some of
the studies did not distinguish consumption of 100% fruit juice and
between 100% juice and other obesity using a variety of study
fruit drinks, or were done with a populations and a variety of measures
smaller, more regional scope. of adiposity.”
Carol E. O’Neil, PhD, MPH, RD, LDN
6100% Fruit Juice in a Healthy Diet:
Voices from Leading Health Experts
Registered dietitians and
other health professionals
recognize the value of 100%
fruit juice as part of an overall
healthy diet. As the 2010
Dietary Guidelines Advisory
Committee stated: “When
consumed in moderation as
part of a nutrient-rich, energy-
balanced diet, 100% juice can
be a healthy part of a child’s
diet.”63
According to a national
survey of registered dietitians,
100% fruit juice is among the
top beverages they would
recommend to their clients
(adults and children), in
addition to water, milk and American Academy of Pediatrics
vegetable juice,64 yet only 60% Daily Recommendations for 100% Juice
of Americans consume 100% AAP states that moderate consumption of 100% fruit juice can be
fruit juice at least once in an part of a healthy diet and can help people meet their daily goals
average two-week period.65 for fruit intake.3
Ages 0-6 months avoid 100% juice
Ages 1-6 years limit to 4-6 ounces
Ages 7-12 years up to 12 ounces
“Drinking 100% fruit juice is an “Enjoying a healthy lifestyle means
effective, convenient and delicious balancing a variety of options. When
way to increase fruit intake. It also whole fruit isn’t readily available or
gives a nutrition and flavor boost desired, 100% fruit juice is a conve-
to recipes, such as spritzers, salad nient, delicious and nutritious way to
dressings and even entrees.” get more fruit. And, whether you’re
Wendy Jo Peterson, MS, RD, CSSD choosing whole fruit or fruit juice,
serving size matters.”
Robyn Flipse, MS, MA, RDN
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