Supermarket shelves are full of them, but not all fruit juices are created equal. Between sugar, fiber and vitamins, it’s difficult to sort them out.
To see more clearly, the Yuka application sifted through the references available in supermarkets. Result: two juices are distinguished by a composition considered healthier than the others.
The two juices best rated by Yuka
According to Yuka’s analysis, two references obtain the best rating on the market:
- Organic orange juice from Carrefour Bio;
- And pure organic apple juice from the Les Fées Bio brand, sold at Naturalia.
Both have a score of 74/100, the highest score in their category. Their strong point? Ingredients 100% from organic farming and manufacturing without added sugars, which make it a more balanced option for those who want to indulge without excess.
But be careful: although fruit juices have long had a virtuous image, they are not the equivalent of a whole fruit. Their fiber content is very low and their concentration of natural sugars causes blood sugar levels to rise quickly. This is why specialists recommend consuming it in moderation, without making it a daily habit.
The glass of juice, a habit that should not be a daily habit
Asked for a previous subject, dietitian-nutritionist Raphaël Gruman is clear. “Fruit juices should not be consumed every day, but can be consumed occasionally as part of a balanced diet..
For what ? Quite simply because when a fruit is squeezed, the fructose is released and the drink quickly becomes sweet.
Moreover, to limit the effects on blood sugar, the specialist recommends avoiding drinking it on an empty stomach: “It is best not to consume it alone. Better to drink it after a meal or with a snack made up of other foods, such as dairy or oilseeds, for a fiber intake.
What type of juice should you choose and how often should you consume it?
As a reminder, a simple glass of fruit juice contains between 15 and 20 grams of sugar, the equivalent of three to four cubes of sugar. And unlike whole fruit, juice does not suppress hunger. “To make a glass of orange juice, you need three oranges. You can drink three glasses without being full, whereas eating three would be more than enough.” adds the nutritionist.
To make the right choice, Raphaël Gruman recommends favoring 100% pure juice rather than nectars, often “very low in vitamins and antioxidants”. And if you buy your juices in supermarkets, opt for fresh or flash pasteurized ones, kept in the fresh section, because they retain their nutritional qualities better than those sold at room temperature.
Finally, to benefit from their benefits without risk, it is better to limit yourself to one small glass per day. The rest of the time, choose whole fruits. The latter contain more fiber and vitamins, and provide better satiety. Fruit juices, even well rated on Yuka, should remain an exception in a balanced diet.