Fruit Juice Linked to Weight Gain in Kids, But Study Finds Mixed Results in Adults – 100% fruit juice consumption has been linked to weight gain in both children and adults, according to a new study.
The study found that each additional serving per day of 100% fruit juice was associated with a 0.03 higher body mass index (BMI) change in children and a 0.02 change in BMI in adults.
However, the study initially did not find an impact on adults due to variations in how calories were measured. When only a subset of 25 studies that adjusted for calories were reviewed, the results showed a small 0.02 change in BMI.
The study also found that younger children under 11 years old showed a greater BMI gain per every 8-ounce additional serving per day of 100% fruit juice than older children.
The authors of the study suggest that the consumption of liquid calories, which has been shown to result in greater weight gain compared with the ingestion of solid foods, may be a possible factor linking 100% fruit juice to weight gain.
While the changes in BMI found by the study may be tiny per person, the study’s lead author, Dr. Nguyen, states that “when you look at a small amount over the entire population of the world, that’s hugely impactful, especially since most people are not drinking 4 ounces of juice a day, which is a standard serving. They’re drinking 16, 20, 24 ounces of juice a day, which is then associated with significant increases in BMI”.
The study’s findings support public health guidance to limit consumption of 100% fruit juice to no more than one serving per day.
Parents and caregivers should be cautious about giving children fruit juice daily, as it could contribute to weight gain. Study source
How much fruit juice is safe for children to consume
According to the American Academy of Pediatrics, children under 1 year of age should not drink fruit juice. Children ages 1 through 3 should consume no more than 4 ounces of fruit juice per day, while children ages 4 through 6 should consume no more than 6 ounces of fruit juice per day, and children ages 7 through 18 should consume no more than 8 ounces of fruit juice per day.
Parents should avoid giving juice in a bottle or sippy cup because it encourages drinking too much and should give juice with a meal in one serving and not carried in the cup throughout the day to prevent dental decay.
It is also recommended that parents give their children whole fruit instead of fruit juice to limit sugar intake and increase fiber intake.
Alternative to fruit juice for children
100% fruit juice consumption can lead to several health issues in children if consumed excessively. To avoid these issues, parents should limit their child’s fruit juice consumption and encourage them to consume whole fruits instead. Here are some alternative options for children:
Naturally flavored water: Combine fruits and herbs to create delicious and healthy flavored water options, such as pineapple and mint, cucumber and watermelon, blueberries and raspberries, strawberries and lemon, or orange and lime.
Vegetable juice: Vegetable juice has less sugar and more fiber than fruit juice, making it a healthier choice. Examples include tomato juice and carrot juice.
Fruity water: Infuse water with fruits like strawberries, pineapple, cucumber, or watermelon to create a refreshing and nutritious drink.
Coconut water: A great alternative to fruit juice, especially in the summer months, as it replenishes electrolytes and helps maintain hydration.
Unsweetened tea: A low-sugar option that can be flavored with herbs or fruits for added taste.
Smoothies: Blend fruits, vegetables, and other ingredients like Greek yogurt for added nutrition and a satisfying texture.
Remember to limit the consumption of these alternatives to the recommended amounts for children, as excessive consumption can still lead to health issues.
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