The best time to drink pomegranate juice for weight loss is in the morning because it:
- hydrates the body
- has sugar, which is stored as glycogen in the muscles
- doesn’t upset the stomach
- boosts the antioxidant status of the body
Benefits of Pomegranate Juice for Weight Loss
It’s packed with Antioxidants
Pomegranate juice is packed with compounds, such as punicalagin, ellagic, gallic, oleanolic, ursolic, and uallic acids, which have anti-diabetic actions! Additionally, it’s rich in powerful polyphenols, such as tannins and anthocyanins, which are beneficial for controlling conditions in type 2 diabetes.[1]
Moreover, due to its powerful antioxidant properties, pomegranate juice may help decrease high blood glucose, high cholesterol, and high blood pressure. It protects the heart![2,3]
In fact, pomegranate juice has a richer antioxidant content than red wine and green tea!
A typical serving of pomegranate juice, as part of a well-balanced diet, won’t spike blood sugar levels. Pomegranate juice has a low Glycemic Index of 53. Foods with a Glycemic Index equal to or less than 55 are considered ideal for people with diabetes, and people who want to lose weight.
The role of Vitamin C in Dieting
Vitamin C is necessary for many functions of the human body. For instance, it’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Furthermore, vitamin C increases the absorption of calcium and nonheme iron.[4,5]
Vitamin C boosts the immune system and fights oxidative stress.[6]
Pomegranates contain about 10 mg of vitamin C per 100g. A whole pomegranate (4″) has 29 mg of vitamin C. This dose is 32% of the Daily Value. Although pomegranates aren’t the richest fruits in vitamin C, they help us meet our daily needs.[7]
Pomegranate juice doesn’t contain any significant amount of vitamin C. If you want to boost your vitamin C intake, you should drink other fruit juices. For instance, pineapple juice, cranberry juice, and all juices from citrus fruits are pretty high in vitamin C.
High amounts are Fattening
How much Sugar is in pomegranate juice?
Almost all calories of pomegranate juice come from sugars. It contains 12.6 grams of sugar per 100g.
A typical 8 fl oz (240 mL) serving of pomegranate juice contains 31 grams sugar, while it contains only 0.37 grams of protein, 0.25 grams of fiber, and 0.72 grams of fat.
The maximum safe intake of extra sugar is up to 5% of the consumed calories in a day.[8,9]
Cutting down sugar is pretty difficult because sugar interferes with the reward system of the brain, affecting eating behavior. In other words, sugar causes overeating. Also, excessive sugar causes weight gain because it prevents the production of the leptin hormone. This hormone helps regulate energy balance by inhibiting hunger.[10]
Most fruit juices are pretty high in sugar. Only lemon juice is low in sugars and calories.
What’s the best time to Drink Pomegranate Juice while Dieting?
At Breakfast
Drinking pomegranate juice first thing in the morning is good for weight loss. First, pomegranate juice hydrates the body. It’s mainly water. Also, it’s rich in electrolytes! Proper hydration is key for energy metabolism.
Moreover, pomegranate juice has moderate amounts of calories, as it’s pretty rich in sugars. A 12 oz glass contains about 200 calories.
It’s better to consume foods high in sugar first thing in the morning. The body burns them for energy. Most sugar is stored as glycogen in the muscles. Hence, drinking pomegranate juice in the morning won’t make you gain weight.
On the contrary, the body tends to store more sugar as body fat if consumed late at night.
Furthermore, pomegranate juice is pretty rich in polyphenols and other antioxidants, such as vitamin C. Actually, pomegranate juice is among the richest beverages in antioxidants. It can protect us from oxidative stress. The best time to boost the intake of these helpful compounds is in the morning.
You should drink only unsweetened pomegranate juice, though. Avoid drinking fruit juices with added sugar.
Furthermore, drinking unsweetened pomegranate juice in the morning won’t upset your stomach. Actually, studies have shown that pomegranate juice may be beneficial for the stomach. Mainly, due to its high antioxidant content.[11,12]
You can drink pomegranate juice year-round.
You’ll find 100% organic pomegranate juices on Amazon.
Around Exercise
Additionally, a great time to drink pomegranate juice is before exercise, as it’s high in sugar. The muscles require sugar to function properly. Moreover, pomegranate juice contains no fiber. Fiber consumption right before a workout may cause discomfort.
Pomegranate juice is good as a post-workout meal as well. It replenishes muscle glycogen, promoting recovery after a workout. Also, it hydrates the body and replenishes electrolytes.
Furthermore, it’s a beverage pretty rich in antioxidants. Consuming foods rich in antioxidants after exercise is also beneficial for muscle recovery. Antioxidants neutralize exercise-induced free radicals.
At Dinner
Another good time to eat pomegranates is at dinner. It’s a great dessert that supports digestion.
It’s better to eat whole pomegranates at dinner, though. First, we should avoid consuming sugar at night.
Moreover, pomegranate seeds are pretty high in fiber. A whole 4″ pomegranate has more than 11 grams of dietary fiber or about 31% of the recommended daily intake! Pomegranate juice has no fiber.
Fiber supports weight loss. It regulates appetite and reduces late-night cravings for fattening snacks!
Affects sleep quality
The worst time of the day to drink pomegranate juice for weight loss is at night.
It seems that drinking pomegranate juice before bed is bad for sleep.
Pomegranate isn’t a good source of melatonin. It contains only 13–29 ng of melatonin per 100g. Melatonin is important for a good night’s sleep. Melatonin acts as the internal clock of the body.
Drinking pomegranate juice has a negative effect in serum melatonin levels.[13]
Prefer other fruits, as a late-night snack. For example, a banana before bed supports a good night’s sleep because it’s rich in melatonin.
May make you gain weight
A glass of pomegranate juice contains about 200 calories and almost 50 grams of sugar! We shouldn’t consume high amounts of sugar late at night. It increases insulin levels, causing weight gain.
Eating late at night can make you gain weight. Overweight people tend to consume calorie-dense snacks before bed.
How much pomegranate juice can I drink a day?
As a rule of thumb, you shouldn’t drink more than a glass of pomegranate juice a day. Two 12 oz glasses of pomegranate juice have nearly 100 grams of sugar! That’s too much for most people.
Prefer eating whole pomegranate seeds, instead. They contain more fiber and fewer calories!
