When apples are turned into juice, their hydrating ability increases, and some beneficial plant compounds remain. health benefits of apple juice include its ability to provide hydration and certain nutrients, though juicing also removes key nutrients such as fibre and reduces the feeling of fullness that whole apples provide.
Here are four advantages and five disadvantages of drinking apple juice:
Benefits of Apple Juice
1. Promotes Hydration
Apple juice contains about 88% water, making it ideal for hydration, especially for kids or those recovering from illness. Diluted apple juice (half juice, half water) is often recommended for mild dehydration and can be as effective as electrolyte drinks, though it lacks sodium. Always choose diluted juice to avoid worsening dehydration.
2. Rich in Plant Compounds
Apples contain polyphenols antioxidants that protect against inflammation and diseases like heart disease and cancer. Cloudy apple juice, which includes pulp, has up to 60% more polyphenols than clear juice, offering greater benefits.
3. Supports Heart Health
Antioxidants in apple juice help prevent LDL (“bad”) cholesterol oxidation, reducing risks of artery blockage and heart disease. Studies show regular consumption can improve antioxidant activity and reduce cholesterol oxidation.
4. May Protect the Brain with Age
Early studies suggest apple juice could support brain function and slow mental decline. Its antioxidants may defend brain cells from free radical damage. In animal studies, older mice that drank apple juice performed better in memory tests and maintained healthy levels of acetylcholine, a neurotransmitter crucial for memory. In people with Alzheimer’s, daily apple juice improved mood and reduced anxiety, though memory itself didn’t improve.
Drawbacks of Apple Juice
1. Can Lead to Weight Gain
Apple juice is high in calories (114 per cup) and easy to overconsume, unlike whole apples that provide fibre and fullness. Juice doesn’t satisfy hunger, increasing the risk of overeating. Health experts recommend limiting juice intake to about 1 cup (240 ml) per day for adults.
2. Low in Nutrients
Unless fortified, apple juice offers minimal vitamins and minerals. Some brands add vitamin C, but it’s still better to get nutrients from whole fruits and vegetables.
3. High in Sugar, Low in Fibre
Most of the calories in apple juice come from natural sugars like fructose and glucose, with almost no fibre. This can cause quick spikes in blood sugar. Pairing juice with foods rich in protein or healthy fats, such as peanut butter, can help moderate this effect.
4. May Damage Teeth
The sugar in apple juice feeds bacteria that produce acids, eroding tooth enamel. Among fruit juices, apple juice causes some of the most enamel erosion. Using a straw and avoiding swishing can reduce the risk of cavities.
5. Possible Pesticide Contamination
Nonorganic apple juice often contains traces of pesticides. Although usually within safety limits, regular exposure may be harmful especially for children. Choosing organic juice is a safer alternative.