Benefits of cranberry juice for weight loss

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?

A cup of cranberry juice has approximately 125 calories. It has only 50 calories per 100 mL.[1]

Almost all calories of cranberry juice come from sugar. It has about 11 grams per 100 mL, or 27 grams of sugar per cup.

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. As it’s the world’s largest platform for supplements and wellness products, it provides unbeatable prices!

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.

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.[4]

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.


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.[5]

Proanthocyanidins have potent antioxidant properties. They may:[6,7,8]

  • 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
Why should I daily drink cranberry juice for a lean body?Pin

Cranberry juice may improve several risk factors for cardiovascular disease, including circulating triglycerides, CRP (an index of inflammation), insulin resistance, and diastolic blood pressure.[9]

Cranberry juice also appears to have beneficial effects on decreasing fat accumulation. It contains bioactive compounds that inhibit the formation of new fat tissue.[10,11]

Quercetin is the key flavonoid in cranberry juice that helps burn belly fat. Anthocyanins may reduce weight gain as well.


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.[12]


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.

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.[13]

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.[3,14]

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.[15]

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.

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.

Cranberry juice for weight loss: Low in calories. High in polyphenols.Pin

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.

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.

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, rawcranberry
fiber (g)5
sugar (g)627
vitamin C (mg)1970
vitamin E (mg)1.8
potassium (mg)110240
magnesium (mg)817
calcium (mg)1127
iron (mg)0.30.3
niacin (mg)0.10.2
copper (mg)0.1
manganese (mg)0.4
zinc (mg)0.1
Nutritional Value per serving.

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.

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