“When you drink orange juice, you get vitamin C, but it’s not the same as eating an orange,” Simon says. That’s because juice removes the pulp — or fiber — necessary to keep your colon in good working order, reduce heart disease risk, lower cholesterol, and help improve blood sugar levels if you have diabetes. On the other hand, the whole fruit has the vitamin plus fiber, with far fewer calories than a glass of juice. For example, 1 cup of orange juice contains 110 calories, while an orange contains just 65 calories, according to the U.S. Department of Agriculture (USDA).
Supporters claim that juicing can improve nutrient absorption from fruits and vegetables, while others say it strips away their important nutrients like fiber.
8. You May Suffer a Dreaded Blood Sugar Crash.
One large study observed a reduced risk of Alzheimer’s disease among those who drank fruit and vegetable juices three or more times per week, compared with those who drank them less than once per week ( 13 ).
“The reality is that nature is smart. Fruits that are higher in sugar come with a fibrous matrix to slow down the absorption of sugar. Without that fiber as a barrier, you’re giving sugar easy access, and it quickly absorbs into your bloodstream,” says Johnston. Otherwise, one glass of juice, if made with higher sugar produce, like apples and beets, can contain 20 to 25 grams (g) of sugar in a glass without the fiber to balance everything out, she notes. For example, 1 cup of fruit juice with apple juice and organic cranberry juice concentrate contains 25 g of sugar, per the USDA.
Despite these results, more studies are needed to better understand the health effects of fruit and vegetable juices ( 9 ).
Plenty of evidence links whole fruits and vegetables to a reduced risk of disease, but studies on fruit and vegetable juices are harder to find.
Is Juicing Good or Bad Nutritionally?