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Fruit Drinks Vs. Fresh Fruit & Fiber

Fruit drinks are typically mixed beverages containing multiple ingredients, with some form of fruit juice present in various proportions. Compared to fresh fruit, the nutritional profile is likely to differ significantly.

  1. Nutritional Value: Fruit Drinks

    • The majority of fruit drinks are made from paltry amounts of actual juice, and even then it is typically from concentrate. Specialty and alcoholic drinks aside, most fruit drinks are primarily made of water, corn syrup, ascorbic acid (vitamin C), various kinds of coloring agents, and about 5 percent juice from concentrate. Few may be fortified with vitamin D and calcium. In other words, it's colored water with sugar.

    Nutritional Value: Fresh Fruit

    • Fruits, of course, vary greatly in their composition. Most, however, are high in multiple vitamins, potassium, antioxidants, fiber and other valuable phytochemicals. Some contain higher amounts of sugar than others (like grapes vs. blueberries, for instance), but are still exceptionally low calorically, especially in comparison to fruit drinks or even 100 percent fruit juice. The quantity of fiber also ranges; apples and figs, for example, contain more than cantaloupe or watermelon. With the exception of pure prune juice and juices containing pulp, fruit drinks contain no fiber whatsoever.

    Health Benefits: Fresh Fruit

    • Study after study reports multiple benefits of a diet rich in various fruit (and vegetables). This point cannot be overemphasized. There is abundant evidence showing that fruit consumption is conductive to good health and protective against most chronic diseases.

    Verdict

    • Fruit drinks are very high in sugar and calories while mostly lacking essential nutrients. Unlike with fresh fruit, there is no data stating that fruit drinks offer any health benefits; in fact, it is to the contrary, according to the American Academy of Pediatrics. Fruit drinks are in no way a substitute for fresh fruit.

    Top Fruit Choices

    • All fresh, preferably organic fruits provide excellent nutrition, particularly if they replace junk and processed foods. But if one absolutely had to choose, then the best options--based purely on low caloric density, high fiber content and phenomenal antioxidant value--would be blueberries, raspberries, blackberries, pomegranate and kiwi. However, there are plenty of other fruits with equally outstanding nutritional profiles.

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