Drinking a cup of cranberry juice as part of a balanced, calorie-low diet supports weight loss because it has only 125 calories, and it’s packed with vitamin C, melatonin, carotenoids, and many polyphenols, which may:
- improve insulin resistance
- help burn belly fat
- inhibit the formation of new fat tissue
- regulate total energy intake
- increase metabolism
How much cranberry juice can I drink a day?
Calories
A cup of cranberry juice has approximately 125 calories. It has only 50 calories per 100 mL.[1]
Sugar
Almost all calories of cranberry juice come from sugar. It has about 11 grams per 100 mL or 27 grams of sugar per cup.
Raw cranberries are among the fruits with the lowest sugar content. Raw cranberries contain only 4.3 grams of sugar per 100g. A whole cup of chopped raw cranberries contains only 4.7 grams of sugar.
Avoid the consumption of dried cranberries, as they’re packed with sugar. They contain 73 grams of sugar per 100g. Just a handful of dried cranberries contains 29 grams of sugar!
Glycemic Index
Fresh cranberries have a pretty low glycemic index. It’s lower than 45.
Still, cranberry juice doesn’t spike blood sugar levels, as it has a medium glycemic index. It’s between 52 and 68. Due to its high antioxidant status, cranberry juice actually improves glucose tolerance.[2,3]
Hence, you can drink a cup of cranberry juice a day as part of a balanced calorie-restricted diet.
Only athletes, fitness enthusiasts, or active people can drink more than a cup a day and still lose weight, as they have increased energy needs.
Cranberry alternatives with no calories
If you avoid sugar consumption, you could take advantage of cranberry’s superior nutritional value by taking supplements.
There are cranberry concentrate supplements with no calories or sugar!
You can find a wide variety of cranberry supplements on iHerb.
What’s the best time to drink cranberry juice for weight loss?
Moreover, the timing of cranberry juice consumption can play a crucial role in weight loss.
At breakfast
Firstly, one of the best times of the day to drink cranberry juice or another sugar-rich beverage is in the morning. At that time, the body has increased insulin sensitivity. It stores more sugar as muscle glycogen.
However, we shouldn’t drink cranberry juice on an empty stomach. It’s better to drink it with a meal high in fiber and protein.
Furthermore, drinking cranberry juice first thing in the morning significantly increases the antioxidant capacity of the body. Antioxidant compounds in cranberry juice, such as vitamin C, help the body fight oxidative stress. Air pollution, sunlight radiation, and smoking are just a few key factors that contribute to the excessive production of free radicals and eventually to oxidative stress.[4,5,6]
At dinner
Also, we could drink half a cup of cranberry juice at dinner. As it’s the richest food in melatonin, cranberry juice helps sleep better at night. A good night’s sleep is vital for weight loss. Insomnia or poor sleep quality are common causes of obesity.
People who sleep less than the recommended duration tend to overeat during the next day.[7]
During exercise
Another great time to drink cranberry juice for a lean body is before or after exercise. Among other benefits, cranberry juice provides energy to the working muscles, helps replenish muscle glycogen stores, and accelerates recovery!
Antioxidants help burn belly fat
Drinking cranberry juice enhances weight loss because it’s one of the most antioxidant-packed foods you can consume daily. It can greatly increase plasma antioxidant capacity!
Vitamin C
Firstly, cranberry juice is rich in vitamin C. It has 28 mg per 100g. A cup provides 78% of the Daily Value!
High vitamin C intake enhances weight loss. Among others, it increases energy metabolism and helps burn stubborn belly fat.
Polyphenols
Furthermore, cranberry juice is particularly rich in polyphenols. It’s an excellent dietary source of phenolic acids, anthocyanins tannins, and flavonoids. In fact, it’s one of the few fruits high in proanthocyanidins.[8]
Proanthocyanidins have potent antioxidant properties. They may:[9,10,11]
- protect the heart
- lower the risk of breast cancer. Especially when combined with vitamin C
- reduce risk of blood clots
- be protective in obesity and other metabolic disorders
- have antidiabetic and neuroprotective actions
- block nitrosamines from forming
Cranberry juice may improve several risk factors for cardiovascular disease, including circulating triglycerides, CRP (an index of inflammation), insulin resistance, and diastolic blood pressure.[12]
Cranberry juice also appears to have beneficial effects on decreasing fat accumulation. It contains bioactive compounds that inhibit the formation of new fat tissue.[13,14]
Quercetin is the key flavonoid in cranberry juice that helps burn belly fat. Anthocyanins may reduce weight gain as well.
Carotenoids
Additionally, cranberry juice has some lutein and zeaxanthin. It provides almost 80 mcg per cup.
High carotenoid intake has been significantly associated with weight loss and waist circumference reduction. Carotenoids fight metabolic inflammation and improve insulin resistance.[15]
Melatonin
Most noteworthy, cranberry juice enhances weight loss because it’s the richest common food in melatonin!
High melatonin concentrations support weight loss. This important hormone regulates energy intake and increases metabolism to name a few benefits.
Minerals
Iron
It contains 0.25 mg of iron per 100 mL. A serving of 8 fl oz glass contains 0.63 mg of iron or 3.5% DV.
Iron is a key component of hemoglobin; a protein of red blood cells that transfers oxygen from the lungs to the tissues. Additionally, iron is vital for muscle metabolism and healthy connective tissue. Also, it’s crucial for energy metabolism, cellular functioning, physical growth, neurological development, and the synthesis of some hormones, amino acids, and collagen.[16,17]
Keep in mind that iron deficiency is the most common nutritional deficiency worldwide! It may lead to serious side effects, such as weakened immune function and fatigue.[18]
Hydrates the body
Cranberry juice also supports weight loss, as it hydrates the body.
Firstly, it’s about 87% naturally purified water.
Moreover, it helps replenish essential electrolytes. We have to replenish both lost fluids and electrolytes for proper hydration. An 8 oz glass of cranberry juice provides:
- potassium: 240 mg, 7% DV
- magnesium: 17.4 mg, 4% DV
- calcium: 27 mg, 3% DV
- phosphorus: 22.4 mg, 3% DV
Only a well-hydrated body burns belly fat.[19]
Drinking water half an hour before a high-calorie meal also supports weight loss because it reduces hunger and improves insulin resistance.
However, it’s preferred to drink cranberry juice or other sugar-rich beverages with meals high in fiber and protein.
Aids digestion
Additionally, cranberry juice may aid in digestion. Polyphenols can alleviate intestinal inflammation and prevent the expansion of dangerous bacteria in the gut.[3,20]
A healthy gut microbiota has been significantly linked to a reduced risk of obesity. It plays a crucial role in regulating satiety and energy intake.[21]
For a healthy gut microbiota, drink kefir. It’s the richest food in probiotics. Also, it’s packed with protein, vitamins, and minerals. Kefir is a great beverage for weight loss.
Health benefits of cranberry juice
Moreover, the regular consumption of cranberry juice, as part of a healthy, well-balanced diet, may help reduce total cholesterol. Most noteworthy, cranberry juice seems to reduce the harmful LDL-cholesterol, while increasing the beneficial HDL-cholesterol.
Also, it may improve endothelial function, lower the risk of coronary heart disease, have favorable effects on blood pressure, and protect against urinary tract infections.[22]
How to drink cranberry juice for a lean body?
You can add cranberry juice to your favorite smoothies. It provides sugar and adds flavor. Also, it greatly increases its total antioxidant status.
Furthermore, you could combine cranberry juice with other fruit juices. Prune juice is another great fruit juice that supports physical performance. It’s packed with a dozen of crucial vitamins and electrolytes.
Getting a wide variety of active phytonutrients is pretty good for your health. Antioxidant compounds exhibit enhanced health benefits when they work synergistically.
Prune juice is one of the best options for weight loss! It’s packed with vitamins, minerals, antioxidants, as well as sorbitol, which regulate appetite and help burn body fat.
Certainly, the best way to drink cranberry juice for weight loss is with foods high in protein and fiber. For instance, you can enjoy cranberry juice at breakfast with oatmeal, muesli, or granola.
Drinking a cup of cranberry juice with protein-rich snacks, like chicken, tuna or peanut butter and jelly sandwich is also beneficial for weight loss. This complete meal can keep you full for many hours! It helps prevent snacking, a common reason for not achieving weight loss.
Whole cranberries or cranberry juice for weight loss?
Certainly, eating whole cranberries is better for weight loss than drinking cranberry juice.
Fiber
Above all, raw cranberries contain fiber, which expands in the stomach, sending satiety signals to the brain. Also, fiber delays digestion and prevents spikes in blood sugar.
Cranberry juice contains negligible amounts of fiber. It has only 0.2 grams of fiber per 100 mL.
Raw cranberries have 3.6 grams of fiber per 100g. A handful of fresh cranberries has 1 gram of fiber, which is almost 3% DV.
You can eat frozen cranberries. As all berries, frozen cranberries have a similar fiber content to fresh cranberries.[23]
Keep in mind that you should eat unsweetened frozen berries. Sweetened cranberries have less fiber per 100g. Added sugar is a cheap way to increase the total weight of a product. But, sugar has no fiber.
Dried cranberries are also high in fiber with 5.3 grams per 100g. They have almost 50% more fiber than raw cranberries.
A handful of dried cranberries provides 1.5 grams of fiber (4% DV), but we should avoid consuming dried cranberries, as they have too many calories and they’re packed with sugar.
Other cranberry products, such as syrups, sauces, muffins, and pies have significantly less fiber. They’re packed with added sugar and calories. Avoid their regular consumption if you want to lose weight.
Calories
Also, raw cranberries contain almost 50% fewer calories than cranberry juice per serving.
Keep in mind that frozen or dried cranberries may contain significantly more calories if they’re sweetened. Better avoid them if you’re on a diet. Foods with added sugar make you fat.
| cranberries, raw | cranberry juice | |
| calories | 64 | 125 |
| fiber (g) | 5 | – |
| sugar (g) | 6 | 27 |
| vitamin C (mg) | 19 | 70 |
| vitamin E (mg) | 1.8 | – |
| potassium (mg) | 110 | 240 |
| magnesium (mg) | 8 | 17 |
| calcium (mg) | 11 | 27 |
| iron (mg) | 0.3 | 0.3 |
| niacin (mg) | 0.1 | 0.2 |
| copper (mg) | 0.1 | – |
| manganese (mg) | 0.4 | – |
| zinc (mg) | 0.1 | – |
Moreover, raw cranberries contain high amounts of vitamin E. A cup provides 12% of the Daily Value. Vitamin E is implicated in glucose metabolism and improves metabolic profile in obesity. People with low levels of vitamin E have a higher risk of being overweight.
In addition, a cup of raw cranberries provides:
- iron (2% DV)
- copper (9% DV)
- manganese (16% DV)
- zinc (1% DV)
- pantothenic acid (8% DV)
- riboflavin (2% DV)
- thiamine (1% DV)
- vitamin B6 (6% DV)
Hence, raw cranberries are among the best foods you can eat at breakfast for weight loss.
Always consult your healthcare provider before changing your diet or taking dietary supplements.
Can all people eat Cranberries?
People with Diabetes
All raw and unsweetened frozen berries are suitable for people with diabetes. As they’re low in sugar, but high in fiber, vitamins, and antioxidants, they don’t spike blood sugar levels. They’re great for satisfying your sweet tooth.[24,25,26]
It’s recommended to eat up to 1 cup of raw or unsweetened frozen cranberries a day, as part of a well-balanced, healthy diet. In fact, cranberry consumption may lower postprandial glycemic response.
Also, people with diabetes could probably drink a small amount of cranberry juice per day.
On the other hand, people with diabetes should avoid dried cranberries or any other cranberry product with added sugar, such as cranberry syrups, sauces, jams, pies or muffins.
People with diabetes can eat reasonable amounts of cranberries, blueberries, strawberries, or other berries.
People on Keto
Cranberries can be consumed on a keto diet in moderation, but cranberry juice is generally not recommended.
People with Kidney Stones
Cranberries are high in oxalate, a substance that can bind with calcium and form kidney stones in some people. If you have a history of kidney stones, consult a doctor before consuming cranberries or cranberry juice in large quantities.
People Taking Blood Thinners
Cranberries contain vitamin K, which can interfere with the effectiveness of blood thinners like warfarin. If you take blood thinners, talk to your doctor about cranberry consumption.
Pregnant or Breastfeeding Women
While generally safe in moderation, the effects of cranberries on pregnancy and breastfeeding are not fully established. It’s best to consult a doctor before consuming large amounts of cranberries or cranberry juice during these times.
People with Aspirin Allergy
Cranberries contain salicylates, similar to aspirin. If you have a salicylate allergy, cranberries might trigger an allergic reaction.
Even for healthy individuals, consuming excessive amounts of cranberry juice can cause stomach upset. Stick to moderate intake and prioritize whole cranberries over juice whenever possible, as juice often contains added sugar.
Always consult a doctor if you have any underlying health conditions or concerns before significantly increasing your cranberry intake.
Are Cranberries the healthiest Berries?
All berries are nutrient-dense foods and can play a beneficial role in your weight loss journey. It’s preferred to consume a variety of fruits and berries for good health, as their various phytochemicals work synergistically, providing greater benefits.
Fiber
Cranberries have 50% more fiber than blueberries and 80% more fiber than strawberries but have significantly less fiber than raspberries and blackberries.
| fiber (grams per 100g) | |
| raspberries | 6.5 |
| blackberries | 5.3 |
| cranberries | 3.6 |
| blueberries | 2.4 |
| strawberries | 2 |
Sugar
Actually, raw cranberries have the least amount of sugar as compared to other favorite berries. Just a handful of raw cranberries contain only 1.1 grams of sugar!
| sugar (grams/100g) | sugar (gram/1 oz) | |
| cranberries | 4.3 | 1.1 |
| raspberries | 4.4 | 1.1 |
| strawberries | 4.9 | 1.2 |
| blackberries | 4.9 | 1.2 |
| blueberries | 10 | 2.5 |