Download The Whole Truth About 100% Fruit Juice

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:
Complementing
Whole Fruit
in a Healthy Diet
Fruit provides important
nutrients for overall health,
yet most people fall short
of meeting their daily
recommended goals of 1-2
cups.1,2 As a complement to
whole fruit, 100% fruit juice can
be a convenient, delicious and
nutritious way to squeeze more
fruit into the day. And, 100%
fruit juice makes it easier to try
a variety of colorful fruit as part
of a balanced diet throughout
the year. So, your favorite fruit
is always “in season” when
enjoyed as 100% juice!
Key Message:
Help people squeeze
more fruit into their
day: just 4 ounces
of 100% juice counts
as one serving, or
½ cup, of fruit.
The American Academy of
Pediatrics (AAP) and the 2010
Dietary Guidelines for Americans
(DGA) agree that, while people
should aim to eat whole fruit first,
moderate consumption of 100%
fruit juice can be part of a healthy
diet and can help people meet
their daily goals for fruit intake.1,3
100% fruit juice, along with fresh,
frozen and canned fruit, counts
toward daily fruit servings and
provides key nutrients to support
a healthy lifestyle.1
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
4-8 years
1 cup
1-1 ½ cups
Girls
9-13 years
14-18 years
1 ½ cups
1 ½ cups
Boys
9-13 years
14-18 years
1 ½ cups
2 cups
Women
19-30 years
31-50 years
51+ years
2 cups
1 ½ cups
1 ½ cups
Men
19-30 years
31-50 years
51+ years
2 cups
2 cups
2 cups
2
Sugar and
100% Fruit Juice:
Separating Fact
from Fiction
The 2010 DGA encourage
products refer to the naturally
people to limit consumption
occurring sugars found in the
suPPorting
the added
of foods that
contain
fruitBeans
fromand
which
the juice was
Peas are
recoMMendations
unique foods
sugars, as well as foods
squeezed.
The following sections expand on the recommendationssolid
and review
the evidence
containing
fats
andsupporting the health
Beans and peas are the mature forms of
benefits associated with increased emphasis on vegsodium.1 etables, fruits, whole grains, fat-free or low-fat milk and100%
fruit
juice
contains
legumes.
They
include kidney
beans, pintothose
milk products, seafood, and oils. An important underlybeans, black beans, garbanzo beans
natural
fruit
sugars
along with
(chickpeas), lima beans, black-eyed peas,
ing principle is the need to control calories to manage
split peas, and
lentils.
body weight while making choices to support these vitamins,
minerals
and
plant
Unlike sugar-sweetened
food and nutrient recommendations. The best way to
do this
is to consume
foods in
nutrient-dense
Beans and peas
excellent
sourcesstate:
of protein.
Asarethe
DGA
beverages,
100%
juice
has
no forms. nutrients.
They also provide other nutrients, such as iron
naturally
in foods
added sugar.
Thefoods
grams
of minerals, “sugars
and zinc,found
similar to seafood,
meat, and poultry.
Nutrient-dense
provide vitamins,
and other substances that may have positive health
They are excellent sources of dietary fiber and
are
part
of
the
food’s
total
sugar listed
on
the
Nutrition
nutrients such as potassium and folate, which
effects, with relatively few calories. They are lean
also are found in other vegetables.
or low in solid fats, and minimize or exclude added
package
of nutrients and other
Facts panels
of 100% fruit juice
solid fats, added sugars, and added refined starches,
Because ofcomponents.”
their high nutrient content,1beans
as these add calories but few essential nutrients orhealthful
and peas may be considered both as a vegetadietary fiber. Nutrient-dense foods also minimize
or exclude added salt or other compounds high in
sodium. Ideally, they are in forms that retain naturally
occurring components such as dietary fiber. All vegetables, 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
that are prepared without added solid fats, sugars,
starches, and sodium are nutrient-dense.
vegetables and fruits
Three reasons support the recommendation for
Americans to eat more vegetables and fruits. First,
most vegetables and fruits are major contributors
of a number of nutrients that are underconsumed
in the United States, including folate, magnesium,
idelineA,s C, and K.61
potassium, dietary fiber,
Guvitamins
ietaryand
Several of theseD
are of public
health
s concern for the
ca
Amerifibernand potassium) or
for dietary
general public (e.g.,
for a specific group (e.g., folic acid
for women who
iculture
vices
ent of Agr
Human Ser
are capable of becoming
U.S. Departm pregnant).
Health and
artment of
U.S. Dep
.gov
ryguidelines
www.dieta
Second, consumption of vegetables and fruits
is associated with reduced risk of many chronic
diseases. Specifically, moderate evidence indicates
that intake of at least 2 1/2 cups of vegetables and
fruits per day is associated with a reduced risk of
cardiovascular disease, including heart attack and
stroke. Some vegetables and fruits may be protective
against certain types of cancer. DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Four
It’s important to remind clients
to check the label and look for
100% fruit juice to ensure no
sugar has been added and to
get the most nutrients in every
calorie. Other information to
look for on the package is
illustrated below.
ble and as a protein food. Individuals can count
beans and peas as either a vegetable or
a protein food.
Green peas and green (string) beans are not
considered to be “Beans and Peas.” Green peas
are similar to other starchy vegetables and are
grouped with them. Green beans are grouped
with other vegetables such as onions, lettuce,
celery, and cabbage because their nutrient
content is similar to those foods.
deciPhering the Juice in Juice
The percent of juice in a beverage may be
found on the package label, such as “contains
25% juice” or “100% fruit juice.” Some labels
may say they provide 100% of a nutrient, such
as “provides 100% Daily Value for vitamin C.”
Unless the package also states it is “100%
juice,” it is not 100% juice. Sweetened juice
products with minimal juice content, such as
juice drinks, are considered sugar-sweetened
beverages rather than fruit juice.
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.
35
Key Message:
100% fruit juice
provides nutrition
squeezed from
whole fruit without
added sugars.
CONTAINS 100% JUICE
Nutrition Facts
Serving Size: 8 FL. OZ. (240mL)
Servings Per Container: 8
Amount Per Serving
Calories 140
% Daily Value*
Total Fat 0g
0%
Sodium 15mg
1%
Potassium 140mg
4%
Total Carb 38g
13%
Sugars 36g**
Protein 1g
Vitamin C
120%
Calcium2%
Magnesium6%
Manganese20%
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 CONCENTRATE (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:
Delivering Benefits
of Whole Fruit
Like whole fruit, 100% fruit
juice contains important
vitamins, minerals and plant
nutrients, such as polyphenols.
And, in some cases, drinking
100% fruit juice may actually
provide more of these
beneficial polyphenols than
eating the fruit. For example,
the same polyphenols in
Concord grapes are found in
100% grape juice – but the
polyphenols in whole Concord
grapes are found in the grape’s
thick skin as well as its seeds,
both of which are generally
discarded and left uneaten.
To make 100% grape juice,
Concord grapes are crushed –
skin, seeds and all – and heated
to release plant nutrients
straight from the grape into
the juice. So, drinking 100%
grape juice made with Concord
grapes makes it easier to
enjoy the benefits of these
plant nutrients.
The implication is not that
100% fruit juice should be
consumed exclusively, but
rather that both whole fruit
and 100% juice contribute
to a healthy lifestyle. While
eating whole fruit provides
fiber – a nutrient lacking in
many Americans’ diets – there
are benefits to enjoying both
whole fruit and 100% juice in a
balanced diet to get the most
nutrient benefits from fruit.
Key Message:
To enjoy all the benefits
fruit offers, consume whole
fruit and moderate amounts
of 100% fruit juice as part
of a healthy diet. 100%
juice delivers convenient,
concentrated nutrients
including polyphenols,
while whole fruit can be
a better source of fiber.
The same polyphenols in
Concord grapes are found in
100% grape juice – but the
polyphenols are found in the
grape’s skin as well as its seeds,
which are generally discarded
and uneaten.
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:
A Nutrient-Dense
Beverage
Consuming a variety of fruits
and vegetables is a recognized
way to maximize the intake
of vitamins, minerals and
beneficial plant nutrients. 100%
fruit juices are key sources of
these essential nutrients, and
a growing body of evidence
suggests certain juices may
be linked to specific health
benefits. In fact, more than a
decade’s worth of research
suggests that, thanks to the
Concord grape, 100% grape
juice can help support a healthy
heart.5-16
Studies also show the
consumption of 100% fruit
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
Key Message:
Sip your way to
essential nutrients.
For every calorie,
100% juice packs
more nutrition
than many other
beverage options.
More than a decade’s worth of
research suggests that, thanks
to the Concord grape, 100%
grape juice can help support a
healthy heart.5-16
While 100% fruit juice typically
does not contain as much fiber
as whole fruit, research suggests
drinking 100% fruit juice does
not negatively impact dietary
fiber intake. An analysis of the
2003-2006 National Health and
Nutrition Examination Survey
(NHANES) showed that fiber
intake among 100% fruit juice
drinkers was not lower than nonjuice drinkers.17
5
100% Fruit Juice
and Healthy Weight
The Weight of the Research
You might be aware of
increased attention on possible
negative aspects of 100%
juice. The evidence behind
such concerns is scant; in
fact, the majority of the
scientific evidence suggests
that moderate 100% fruit juice
consumption is not associated
with overweight or obesity in
healthy adults and children.19-41
In one analysis of NHANES
(1999-2002), children and
adults who consumed 100%
grape juice versus those who
did not:21
Filling Facts on 100% Juice
The role of foods and beverages
on satiety and their impact on
weight management is an area
of evolving research. While
some research indicates
beverages have less of an
impact on satiety than eating
solid foods,50-53 other data
suggest that, as with solid
foods, the satiety response
is dependent on a number of
factors such as the volume
consumed, the proximity to
other foods consumed and the
composition of the beverage.54-62
•Showed no differences in
total energy (calorie) intake,
weight, body mass index
(BMI) or waist circumference
While intake of nutrientdense foods is an important
part of a healthy diet, one
mustn’t forget the critical
need to balance calories. No
matter how healthy the food,
when energy (calorie) intake
exceeds energy expenditure,
the result is weight gain.
•Consumed more servings of
fruit, and children had lower
intakes of added sugar
•Had higher intakes of vitamin
C and potassium
While a handful of studies has
noted possible associations
between juice consumption
and overweight and obesity,42-49
there are challenges with
interpreting the data and
applying the results for public
health. For example, some of
the studies did not distinguish
between 100% juice and other
fruit drinks, or were done with a
smaller, more regional scope.
Key Message:
No single food or beverage
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 overweight or obesity in healthy
adults and children.
One study by Hollis, Mattes
and colleagues found that
consuming a polyphenolfree, grape-flavored, sugarsweetened beverage resulted
in a reported reduction in
fullness, as well as moderate but
significant weight gain, whereas
drinking Concord grape juice
was not associated with
significant changes in appetite,
weight or increased energy
intake. In fact, in this research,
drinking Concord grape juice
was associated with reduced
waist circumference.62
While intake of nutrient-dense
foods is an important part
of a healthy diet, one mustn’t
forget the critical need to
balance calories. No matter
how healthy the food, when
energy (calorie) intake exceeds
energy expenditure, the result
is weight gain.
“The overwhelming volume of scientific
evidence suggests that there is
no systematic association between
consumption of 100% fruit juice and
obesity using a variety of study
populations and a variety of measures
of adiposity.”
Carol E. O’Neil, PhD, MPH, RD, LDN
6
100% 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, energybalanced 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
vegetable juice,64 yet only 60%
of Americans consume 100%
fruit juice at least once in an
average two-week period.65
American Academy of Pediatrics
Daily Recommendations for 100% Juice
AAP states that moderate consumption of 100% fruit juice can be
part of a healthy diet and can help people meet their daily goals
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
effective, convenient and delicious
way to increase fruit intake. It also
gives a nutrition and flavor boost
to recipes, such as spritzers, salad
dressings and even entrees.”
Wendy Jo Peterson, MS, RD, CSSD
“Enjoying a healthy lifestyle means
balancing a variety of options. When
whole fruit isn’t readily available or
desired, 100% fruit juice is a convenient, delicious and nutritious way to
get more fruit. And, whether you’re
choosing whole fruit or fruit juice,
serving size matters.”
Robyn Flipse, MS, MA, RDN
7
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