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Which one is better - drinking juice or eating fruits?

Eating whole fruits is better than drinking juice--even if the juice is freshly squeezed, 100% natural, and has no added sugar. 

Contrary to what the juicing fad would tell you, eating whole fruits and vegetables is still superior to drinking any kind of fruit juice. This is because whole fruits are rich in fiber, is more nutrient dense, and is more beneficial to lowering cholesterol levels and reducing the risk for diabetes. 

First, one of the biggest benefits of eating whole fruits over drinking juice is the fiber content. Fiber is essential to a healthy diet. We need it to improve digestion, maintain a healthy weight, lower cholesterol levels, and control blood sugar levels. It is also essential to prevent diseases like colorectal cancer. In fact, according to the Institute of Medicine, women below 50 need 25 grams of fiber everyday, while men below 50 need 38 grams of fiber everyday. However, once we start swapping fruit juice for whole fruits, we are essentially taking out one of our most abundant sources of fiber. That's because fruit juices, even the fresh all-natural kind, has 0 fiber content. Compare that to a single serving of an apple, which has 4.5 grams of fiber. 

A study that compared effect of eating whole apples to fresh clear apple juice, for example, found that whole apples are rich in pectin, a fiber that helps lower cholesterol levels in healthy humans. Clear apple juice, however, has no pectin, and it is also lacking polyphenols and other components that make apples such a healthy fruit. 

Second, whole fruits are more nutrient dense than fruit juices. Most proponents of the juice craze would tell you that there are more antioxidants in a glass of juice than in a whole fruit. However, this is not always the case. In a study that compared the amount of antioxidants present in five fruits (grape, apple, orange, grapefruit, pineapple) and their 100% juice counterparts, the studies showed that whole apples, oranges, and grapefruits had 23% to 54% more antioxidants than their 100% fresh juice counterparts. 

Third, for 10% of the US population, 5% of the UK population, and the 422 million estimated adults who are suffering from diabetes globally, drinking fruit juice, even if it is 100% natural can actually be harmful to health. As mentioned above, fruit juices have no fiber content. This means that when consumed, our body metabolizes it much faster than when eating whole fruits. And because even 100% fruit juice  with no sugar added actually has approximately 35% more sugar than a whole fruit, then you can see why drinking fruit juice could wreak havoc on a diabetic's blood sugar levels. 

Also, other studies have found that people who eat at least two servings of whole fruits every week, particularly blueberries, grapes, and apples can reduce their risk for diabetes by 23%, while drinking one or more servings of juice each day can increase your risk for diabetes by 21%.

Does this mean we should stop drinking fruit juice? Of course not. Fruit juices are delicious and refreshing. We just need to be careful and avoid drinking too much. It's also dangerous to be in the mindset that we are making ourselves healthier by drinking fruit juices all the time. 

But, to be fair, there are two instances when drinking juice is actually better than the fruit, these are when it comes to consuming pomegranate juice whose anti-inflammatory and anti-ulcer properties are transmitted better in juice form, and when we are trying to increase the beta-carotene in our diets. As it turns out, research has shown that the fiber in whole fruit inhibits beta-carotene absorption. 

So, between drinking 100%, all natural, no-sugar added fruit juice or eating a serving of whole fruit, eating the whole fruit is usually the better alternative. It has more fiber content necessary to improve health, it is more nutrient dense, and it can also reduce our cholesterol levels and our risk for diseases like diabetes and colorectal cancer. That's why doctors and dietitians always recommend eating whole servings of fruit over drinking juice. 

Hope this helps.


  1. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  2. Is Whole Fruit Really Healthier Than Juice? https://www.outsideonline.com/1783821/whole-fruit-really-healthier-juice
  3. Skip the juice, go for whole fruit. https://news.harvard.edu/gazette/story/2013/08/reduce-type-2-diabetes-risk/
  4. Global Report on Diabetes. http://apps.who.int/iris/bitstream/handle/10665/204871/9789241565257_eng.pdf;sequence=1

Depends on what you consider to be fruit juice. If you are referring to the store bought "juices", then its better to eat organic fruits. The supermarket "juices" are straight up poison. Filled with somewhere around 30% processed sugars and maybe 10% of plant material. Makes you think, what is in the other 60%? Nothing good. Probably some fluoridated water, additives, taste enhancers, preservatives and all other chemichal bs (poison) they put inside to make it taste better and last longer.

On the other hand, if we compare  real fruit juice, which is 100% plant material, to eating  the plant itself. There are no differences in health benefits. It's just a matter of; "Would you rather eat three apples or drink 2dl of apple juice?"

I  enjoy drinking natural juices quite a lot, but only if they are from a reliable source. Thus, only if I know who made it, when they made it,  and   what fruits they used (if they were not sprayed with pesticides) will I drink the juice.  I wouldn't drink a store bought juice even if you offered me money to do it.

The only juice I drink is the apple juice I make with my dad (we have a 100 year old apple tree that yields around 500l of juice every year) and the juices our neighbours make. 


Fruit juice is very practical, can be drunk anywhere and even difficult to obtain. In addition, many people prefer to drink juice because it tastes sweet and has the same content as the original fruit. But did you know that the fruit juice you drink is not as healthy as you think? Here are the reasons why you should choose to eat fresh fruit rather than drink fruit juice.

The taste of fruit juice is indeed like the original fruit, but can be made from artificial flavorings

Almost all fruit juice products that are sold in supermarkets, state that the fruit juice product is a natural extract that is obtained from the fruit, not just an additional food flavor.

Yes, indeed in the juice packaging contains real fruit extract, but the question is how much the extract contains? And it turns out that most do not contain 100% natural extract, all additives are added to strengthen the taste of fruit juice.

Not only that, additives in bottled juice are still more and varied, such as preservatives. According to various studies, consuming too many foods or drinks that contain additives are at a higher risk of developing coronary heart disease, cancer, and other degenerative diseases.

Fruit juice contains little fiber, but lots of sugar

One reason why you have to eat fruit is because the fruit contains lots of fiber which is good for health, especially digestive health. But if you replace fresh fruit with packaged fruit juice, you will not get as much fiber as you encounter in fresh fruit.

The biggest ingredient you can get from drinking packaged fruit juice is sugar, because about 350 ml of apple juice alone has as many as 165 calories and 39 grams of calories - equivalent to about 10 teaspoons. In fact, the recommended use of sugar in one day only reaches a maximum of 6 teaspoons. So, no wonder drinking fruit juice will only make your health condition worse and increase the risk of type 2 diabetes mellitus.

This has even been proven in a study conducted by researchers from the Harvard School of Public Health. In the study, it was found that people who prefer to drink juice rather than eat real fruit, are increasingly at risk of developing diabetes. While the habit of eating fresh fruit actually reduces the risk of type 2 diabetes.


It depends if it is freshly squeezed or shop bought with additives.

When you squeeze fresh fruit and make fruit juice there are some things you leave behind in the fruit that are lost. Noticeably the fiber and water soluble vitamins are lost. It is still better than shop bought juice and is still very good for you though.

Fruit juice is full of vitamin c which is required for our bodies and helps keep us healthy.


Still, it is still better to eat the fruit directly rather than by drinking fruit juice, even though the fruit juice you make yourself uses a source of fresh and unsweetened fruit. Why so?

The answer is that if you eat fruit, you are required to chew all the pieces of fruit. by chewing the fruit slowly, the nutrients, including the sugar contained in the fruit will be digested and broken down gradually. Sugar breakdown will occur first in the mouth, then in the stomach, and end in absorption in the small intestine. This makes sugar absorbed longer and does not quickly turn into blood sugar.

Meanwhile, if you drink fruit juice, all nutrients will easily enter the digestive system and be absorbed by the body more quickly. These conditions make blood sugar very quickly rise and change. Blood sugar that often rises can make your fat levels also increase, this of course can cause heart disease, diabetes, and other degenerative diseases.


Eating fruits is way lot better than drinking juice. You'll grasp the fresh taste of it, absorbing all of the nutrients in the body. Eating directly as a fruit means you are eating 100% of the product, giving you 100% nutrients that you need in the body.

Unlike drinking juice, you're not getting the 100% of it and sugar is normally added to taste it more delicious. Drinking juice instead of eating fruits has been proven to be less effective when it comes to absorbing nutrients.


I would say eating fruits

Most fruits have juice of some sort so that way you are getting the best of both worlds in response to your question.

Plus you get to EAT and DRINK this way, so its another 2-fer

With drinking you most likely have a bottle or glass you have to deal with at the end.

With eating fruits, most come wrapped in their own container that is edible. No cleanup required.

With juice no one will ever utter the immortal phrase

Is that a banana in your pants or are you just happy to see me?

I believe this is conclusive and indisputable evidence that eating fruits is much better than drinking juice