Does consumption of 100% fruit and vegetable juice without added sugar or sweeteners improve specific health outcomes?

From the Guidelines

Fresh vegetable and fruit juices without added sugar or sweeteners have limited evidence for improving specific health outcomes, and their consumption should be considered a supplement to, not a replacement for, whole produce. While these juices contain vitamins, minerals, and antioxidants found in whole produce, research has not conclusively demonstrated that they provide significant health benefits beyond those of eating whole fruits and vegetables 1. Some studies suggest potential modest improvements in certain biomarkers like antioxidant status or slight reductions in inflammation markers, but these haven't translated to proven clinical outcomes like disease prevention or treatment.

Key Considerations

• Juicing removes fiber, which is beneficial for digestive health and blood sugar regulation, and concentrates calories and sugars 1.
• For general health, consuming whole fruits and vegetables is preferable as they provide fiber and require more chewing, which promotes satiety.
• Vegetable-based juices with minimal fruit content will have less sugar impact than fruit-dominant juices.
• The Dietary Guidelines for Americans (DGA) recommend that at least half of the recommended amount of fruit come from whole fruits, and 100% juice can be a part of meeting the recommendation for fruits and vegetables, but it is essential to choose low-sodium juices and consider fortified juices for key nutrients 1.

Recommendations for Consumption

• Consider 100% juice as a key source of phytonutrients, including carotenoids and phenolic acids 1.
• Try to avoid introducing juice until the child is a toddler, and if juice is introduced, wait until 12 months and limit consumption to 4–6 oz (118–177 mL) 1.
• Be aware that consumption of 100% fruit juice has been associated with an increased risk of tooth decay in children and small amounts of weight gain in young children and adults, although the evidence is not conclusive for other adverse health effects 1.

From the Research

Health Outcomes of Juice Pressed with Vegetables and Fruit

• The consumption of 100% juice, which is juice pressed with vegetables and fruit without additional sugar or sweetener, has been associated with some potential health benefits, including:
  • Reduced blood pressure 2, 3
  • Improved vascular function 2, 3
  • Reduced inflammation 2
  • Reduced risk of stroke 3
• However, the evidence is not conclusive, and some studies have reported no effect or adverse risks associated with 100% juice consumption, such as:
  • No effect on blood lipids, body composition, liver function, metabolic health, cancers, and inflammation 2
  • Adverse risks for cardiovascular disease mortality, prostate cancer, and type 2 diabetes risk 2
• The health effects of 100% fruit and vegetable juices may vary depending on the type of juice and the target population, with some juices demonstrating potential preventive effects on certain health outcomes while others have neutral effects 4
• Dietary fiber, which is often lower in 100% juice compared to whole fruits and vegetables, has been associated with improved breast cancer prognosis and reduced risk of chronic disease outcomes 5, 6

Specific Health Outcomes

• Cardiometabolic Health: 100% juice consumption has been associated with improved vascular function and reduced blood pressure, which may contribute to a reduced risk of cardiometabolic diseases 2, 3
• Cognitive Function: Emerging evidence suggests that 100% juice consumption may have cognitive health benefits, although further investigation is needed 3
• Breast Cancer Prognosis: Dietary fiber, which is often lower in 100% juice, has been associated with improved breast cancer prognosis, although the evidence is not conclusive 5