Experts are divided on whether fruit juices and smoothies are beneficial or harmful. Some, like epidemiologist Tim Spector, argue that orange juice should carry a health warning, comparing it to Coca-Cola due to its sugar content. Others point to the vitamins, minerals, and anti-inflammatory compounds found in juice.
In the UK, guidelines recommend limiting fruit juice to one 150ml serving per day, which contains around 12g of free sugars. The UK's daily free sugar limit is 30g (seven teaspoons), meaning just a few glasses can exceed this. Excessive intake of free sugars from juice is linked to tooth decay, obesity, and type 2 diabetes.
Dietitian Sammie Gill notes that while juice provides concentrated nutrients, it lacks the fibre found in whole fruit. This leads to quicker sugar absorption into the bloodstream. Vegetable juices, however, tend to be lower in sugar and offer a wider range of nutrients, such as nitrates in beetroot and vitamin A in carrots.
Smoothies made from whole fruits and vegetables retain beneficial fibre, especially if skins are included. Homemade smoothies are recommended over shop-bought versions, which may contain fruit purees and added sugars. Frozen berries are a good addition to increase fibre content.
Overall, experts suggest that fruit juice should not be discouraged entirely but consumed in moderation within a balanced diet. Vegetable juices may be a useful addition to increase vegetable intake, which is often low in the population.
