An 8 fl oz glass of apple juice contains about 25g of sugars, while an apple contains between 13 and 22g of sugars, depending on its size and apple variety.
Is sugar bad for health?
Excessive sugar intake may cause serious health issues. It 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?
The maximum safe intake of extra sugar is 5% of total calories a day. Thus, people who follow a 2,000 calorie diet shouldn’t consume more than 25g of sugar a day. This is extremely difficult to meet, though. Especially, if you regularly consume sodas, sweets, and processed products.[2,3]
Moreover, cutting down sugar is pretty difficult because sugar interferes with the reward system of the brain, affecting eating behavior. Therefore, 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.
Certainly, consuming reasonable amounts of fruits or even fruit juices isn’t bad for our health or maintaining a health body weight. But, we shouldn’t consume too much fruit juices, due to their particularly high sugar content.
What’s the sugar content of apple juice?
Fructose is the main type of sugar in apple juice. It contains glucose and sucrose as well.
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. It depends on many factors, such as apple variety, apple juice concentrations, and processing methods.
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.
You’ll find a wide variety of apple juices on Amazon.
Moreover, apple juice is rich in quercetin, which is a powerful antioxidant.
Quercetin is a flavonoid, which may reduce the risk of stroke and coronary heart disease and control blood pressure. Also, it seems to fight inflammations and boost the immune system.
How much sugar in an apple?
An apple contains between 13 and 22g of sugars. 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 is slowly digested, preventing blood sugar spikes.
Prefer buying organic apples, whenever possible. The skin is the richest part in fiber. It’s also high in vitamins and minerals. For instance, a large apple without the skin has only 2.8g of fiber, while the same apple with the skin has about 5.1g of fiber, or 82% more fiber!
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. As all dried fruits, dried apples are particularly high in sugars. They contain 57g of sugars per 100g! Thus, we should consume only small amounts.
People who want to lose weight, or people with certain health issues, such as diabetes, better avoid consuming them.