Many people assume that packaged fruit juice is automatically healthier than soda. Others believe the opposite, that packaged juice is just as bad as a can of soda. So, which one is true?
A 2024 study published in Food Science and Human Wellness set out to answer this question. Researchers examined the health impacts of different types of fruit juices and fruit-based beverages, from minimally processed to ultra-processed, and compared them with other sugary drinks such as soda. The findings are quite eye-opening.
Not All Packaged Juices Are the Same
First, it’s important to clarify that “packaged fruit juice” is not a one-size-fits-all category. According to the study, fruit-based drinks fall into three main groups depending on their level of processing:
- Minimally processed
This includes 100% pure juice that has only undergone basic treatment, such as pasteurization, before being bottled or boxed. Its vitamins, minerals, and natural phytochemicals remain largely intact. - Moderately processed
These juices are usually more finely filtered, sometimes losing a bit of pulp. They still provide benefits, though with a reduced fiber content. - Highly/ultra-processed
This is where problems often arise. These are “fruit-flavored” drinks with added sugars, flavorings, preservatives, and even colorings. Despite being marketed as “juice,” nutritionally they are much closer to sugary soft drinks like soda.
Pure Fruit Juice vs Soda: A Significant Difference
Comparing 100% pure juice with soda is like comparing an apple to… apple-flavored candy.
Pure fruit juice still carries key micronutrients such as vitamin C, potassium, and phytochemicals that act as antioxidants. While it does contain natural sugar (fructose), it also comes with bioactive compounds that offer health benefits.
Soda, on the other hand, is little more than water, large amounts of added sugar, and carbonation. It contributes almost no vitamins or minerals of value.
From a nutritional perspective, pure fruit juice still offers added benefits that soda simply cannot match.
The “Gray Zone”: Ultra-Processed Fruit Drinks
The real problem arises when we talk about ultra-processed fruit juices, bottled beverages loaded with added sugars or synthetic ingredients.
According to the study, these drinks carry health risks very similar to soda: they can increase the likelihood of obesity, type 2 diabetes, and even heart disease. In other words, if your “fruit juice” contains more added sugar than actual fruit, it’s essentially no different from soda.
This is where myth turns into fact, not all packaged juices are safe; some really are just as bad as soda.
So, What’s the Better Choice?
If you want to stay healthy without giving in to sugary temptations, the key lies in making the right choices.
Look for the label “100% juice” with no added sugars or artificial sweeteners. Even better, choose juices that still contain pulp or fiber, which helps slow down sugar absorption in the body.
And just as importantly, watch your portions, even natural sugars can add up if consumed excessively.
Conclusion: Between Myth and Fact
So, is packaged fruit juice really as bad as soda?
- Myth, if we’re talking about 100% pure fruit juice. It clearly outshines soda by providing essential nutrients.
- Fact, if we’re talking about ultra-processed fruit beverages with added sugars. In that case, they stand on the same side as soda when it comes to health risks.
In the end, it’s not about “packaged juice” as a whole, it’s the degree of processing that determines whether a glass of juice is a healthy friend or a hidden foe.
