A 10 oz glass of cranberry juice contains about 34g of sugar. More sugar than the maximum recommended dose. But, cranberry juice has a moderate glycemic index. It won’t spike blood sugar.
Is sugar bad for health?
Sugar consumption has dramatically increased in last decades. It’s everywhere. Most processed and packaged foods contain some type of sugar. Excessive sugar intake has been linked to obesity, type 2 diabetes, metabolic syndrome, inflammatory diseases, and cardiovascular disease.
Furthermore, excess sugar consumption may lead to fat accumulation in the liver, decreased insulin sensitivity, and increased uric acid and cholesterol levels.
How much sugar can we eat a day?
It’s highly recommended to consume only 5% of total calories from sugar. Therefore, we shouldn’t consume more than 25g of sugar a day. This is extremely difficult to meet, though. People who follow the standard Western diet tend to consume high amounts of sugar.[2,3]
If you want to cut down sugar, you should avoid sodas, sweets, and processed products. But, cutting down sugar is pretty difficult because it interferes with the reward system of the brain, affecting eating behavior. In other words, sugar causes overeating. Additionally, excess sugar causes weight gain because it prevents leptin production. This hormone helps regulate energy balance by inhibiting hunger.
How much sugar in cranberry juice?
Cranberry juice contains moderate amounts of sugar. It contains 11g of sugar per 100g. Moreover, a 10 oz glass of cranberry juice contains about 34g of sugar.
Actually, almost all calories of cranberry juice come from sugars.
The best time of the day to drink cranberry juice is at dinner. Cranberry juice may help you sleep better at night, as it’s particularly high in melatonin, known as “the sleep hormone”. But, you better drink just a small amount of cranberry juice. Too much sugar before bed is bad for a good night’s sleep.
Also, drinking cranberry juice is good for hydration. Besides water, it provides precious electrolytes as well.
What’s the sugar content of other cranberry products?
Other cranberry products are packed with sugar as well. For instance, cranberry sauce contains 32g of sugar per 100g. All cranberry sweets, such as cranberry muffins and pies, are high in sugar as well.
Moreover, dried cranberries contain 73g of sugar per 100g, while a handful of dried cranberries contains 29g of sugar.
Just for comparison, raw cranberries contain only 4.3g of sugar per 100g, as they consist 87% of water.
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Can people with diabetes drink cranberry juice?
People with diabetes could probably drink a small amount of cranberry juice. It has a moderate glycemic index of 56. In other words, cranberry juice won’t spike blood sugar.
Furthermore, cranberry juice is pretty rich in antioxidants like vitamin C. Thus, it seems to have a beneficial effect on glucose control in people with diabetes. Further research is needed, though.[7,8]
On the other hand, people with diabetes should avoid dried cranberries or any other cranberry product like pies and muffins, as they contain particularly high amounts of sugar.
Certainly, people with diabetes should consult their physician before start drinking cranberry juice.