An 8 oz glass of apple juice contains about 25 grams of sugar, while an apple contains between 13 and 22 grams of sugar, depending on its size and apple variety. Dried apples have a much higher sugar content per 100g, though.
Too much sugar is unhealthy
Too much sugar is bad for health. It has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, cardiovascular disease, belly fat, and increased uric acid and cholesterol levels.[1]
In fact, the maximum safe dose of added sugar is 5% of the total calorie intake. Thus, people who follow a 2,000 calorie diet shouldn’t consume more than 25 grams of sugar a day. This dose is naturally present in a glass of apple juice![2,3]
We love consuming sugar because it interferes with the reward system of the brain. It affects eating behavior and causes overeating. In addition, too much sugar causes weight gain because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.[4]
Apple juice has a lot of sugar!
100% unsweetened apple juice has about 9.6 grams of sugar per 100g. An 8 fl oz glass of apple juice has about 25 grams of sugar. Commercial apple juices with added sugar have a much higher sugar content.
Calories of apple juice come mainly from sugars. 100% apple juice contains no fat and only negligible amounts of fiber or protein.[5]
What type of sugar is in apple juice?
Fructose is the main type of sugar in apple juice. It contains glucose and sucrose as well. Fructose is 60% of sugars in apple juice. Glucose is 27% while sucrose is 13%.
In fact, a glass of apple juice has:
- fructose 14.2 grams
- glucose 6.5 grams
- sucrose 3.1 grams
Glycemic Index of apple juice
Most noteworthy, apple juice won’t spike blood sugar as much. The fructose has to be metabolized by the liver. Hence, it has a low to moderate glycemic index between 37 and 67. The glycemic index of apple juice depends on many factors, such as apple variety, apple juice concentrations, and processing methods.[6]
So, you could drink reasonable amounts of apple juice, as part of a healthy, well-balanced diet, even if you want to lose weight. It contains less sugar than other popular fruit juices, such as orange juice.
Moreover, apple juice is rich in quercetin, which is a powerful antioxidant. Quercetin is a flavonoid, which may reduce the risk of stroke, hypertension, and coronary heart disease. Also, it seems to fight inflammations and boost the immune system. Red wine, grapes, onions, berries, almonds, green tea, and honey are particularly rich in quercetin as well.[7,8]
How much sugar in an apple?
Whole apples have between 10 and 14 grams of sugar per 100g. A whole apple contains between 13 and 22 grams of sugar. The sugar content depends on the variety and the size of the apple.
Certainly, eating whole apples is better than drinking apple juice. Apples are high in fiber as well. Fiber slows digestion, preventing blood sugar spikes. In fact, whole apple has a pretty low glycemic index of 28.
You can sprinkle cinnamon to your apple. Cinnamon improves postprandial blood glucose response! Actually, it tastes great with many carbohydrate-rich meals, like oatmeal.
Prefer eating organic apples with the skin. The skin is the richest part in fiber, while contains significantly less sugar than the flesh. An unpeeled apple has 82% more fiber than a peeled apple! Also, the skin is high in vitamins and minerals, like iron.
If you want to lose weight, the best time to eat an apple is before a high-calorie meal. It’ll help you consume fewer calories!
Dried apples have the highest sugar content
Apple juice isn’t the richest apple product in sugar. Actually, dried apples are particularly high in sugars. They contain 57 grams of sugar per 100g! Just a small 1 oz serving has 16 grams of sugar.
Thus, we should consume only small amounts of dried apples.
Can people with diabetes eat apples every day?
People who want to lose weight, or people with certain health issues, like diabetes, better avoid dried apples.
In fact, people with diabetes can eat whole apples, but only small amounts of apple juice.[9]
Always consult your physician before changing your diet.
