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Concentrated Fruit Juices
1 Dec 2024
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Let us study: (a) Are fruit juices considered okay in Whole Food Plant-Based circles? (b) What happens when we evaporate the water from fruit juices to make concentrated fruit juice? (c) Are concentrated fruit juices classified as Added Sugars?
Fruit Juice

Fruit juices may be considered an "orange light food" in Whole Food Plant-Based circles:

Dr Esselstyn asks us to cut out fruit juices completely! See Esselstyn FAQ:

Question: "Fruit juice – What about fruit juice?"

Answer: "Drinking fruit juice is like pouring the sugar bowl down your throat. It is fine to eat the whole fruit. Do not drink the juice."

T Colin Campbell Center for Nutrition Studies places 100% fruit juice in red light category. Excerpts from Living a Whole Food, Plant-Based Life:

Avoid These Foods:

Beverages: energy drinks, fruit juice (even 100% fruit juice), soda, sports drinks

Forks Over Knives has some recipes with OJ (orange juice): here and here.

Dr McDougall has several dressing recipes with OJ: here, here and here, for example.

Dr Greger has a bunch of videos on fruit juices — several fruit juices have been shown to improve our health. But at the end of this video: The Healthiest Fruit Juices (5 mins, 2023), he concludes:

"Fruit juice may be better than soda, but it’s not as good as whole fruit. Instead of a juice’s apparent neutral effect on mortality, consumption of fruit is associated with significantly lower risk of cancer, diabetes, stroke, and premature death from all causes put together."

Dr Greger also offers a tip in this article:

"Drinking fruit juice may also lead to enamel erosion, so be sure to rinse with water after consuming fruit juice."

What to do?

  • Those who follow Dr Esselstyn may diligently avoid fruit juices.
  • Others may choose to use small quantities of fruit juice for making dressings (like Dr McDougall's recipes).
  • Or we may choose to eat whole fruits instead of fruit juices, as Dr Greger recommends.

Concentrated Fruit Juice

How is it made? Fruit juice concentrate is made from fruit juice through evaporation, filtration, or membrane processes, resulting in a thick, syrupy liquid.

High calorie density: The calorie density of concentrated fruit juice is much higher than fruit juice. In Whole Food Plant-Based guidelines, we strive to consume lower calorie density foods like vegetables, fruits, beans and whole grains: see Calorie Density; consuming higher calorie density foods promotes weight gain.

Added Sugars: Concentrated Fruit Juice gets classified as Added Sugar by organizations like CDC and AHA (American Heart Association).

American Heart Association dietary guidelines from 2021 classify Concentrated Fruit Juices as Added Sugars:

CDC explains that Added Sugars include concentrated fruit juices:
Source: Get the Facts: Added Sugars at CDC website.

Ornish Lifestyle Medicine classifies Concentrated Fruit Juices as Added Sugars:

Source: Understanding Sugar: Added vs.Natural at Ornish Lifestyle Medicine.

Summary

Fruit juice may be considered health promoting (as compared to Standard American Diet), as Dr Greger explains in his videos at NutritionFacts. Still, Dr Greger recommends consuming whole fruits instead of fruit juices because whole fruits have more nutrition.

Dr Esselstyn strictly forbids fruit juice for optimum heart health.

If we transform fruit juice into concentrated fruit juice, the resulting product gets classified as Added Sugar, something we should strive to minimize.

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