Contains many important nutrients, there are some downsides to drinking juice. Unlike whole fruits and veggies, fruit juice is a poor source of fiber and can spike blood sugar levels. While juice can be a great source of nutrition. Limit your intake to 1–2 cups (240–480 ml) per day, and try to opt for whole fruits and vegetables more often.
Low in fiber
Unlike whole fruit, fruit juice is low in fiber. During processing, the juices are extracted from the fruit. And the remaining flesh and fiber are discarded UFABET
Fiber helps manage your blood sugar levels by slowing the absorption of sugar into your bloodstream. Without fiber, sugar can easily enter your blood and lead to a rapid spike in blood sugar and insulin.
High in sugar
Both whole fruit and fruit juices are high in sugar, but they differ in the type of sugar they contain.
The sugar in whole fruits is intrinsic sugar that exists within the cellular structure of a fruit or vegetable. These sugars aren’t absorbed as quickly as free sugars.
Free sugars are simple sugars that have either been added to food or exist naturally in some foods and beverages. Including fruit juices and honey. Unlike intrinsic sugars, they’re absorbed quickly, as they’re not bound within a cell.

A diet high in free sugars — especially sugar-sweetened beverages — is associated with an increased risk of heart disease, diabetes, and obesity.
However, most free sugars in the diet come from sugar-sweetened beverages, such as soda and energy drinks. In fact, a 2017 study found that fruit juice only accounts for an average of 2.9% of total sugar intake.
Unlike other sugar-sweetened beverages, 100% fruit juice is rich in vitamins, minerals, and antioxidants. Therefore, many experts argue that it’s a much better alternative.
Nonetheless, focus on getting your daily nutrients from whole fruits and vegetables, which often boast high fiber contents. Aim to not drink more than 1–2 cups (240–480 ml) of juice per day.
Finally, if you decide to drink , try to purchase 100% real fruit juice. Many people mistake fruit cocktails or fruit beverages as real juice. Yet, these drinks usually contain added sugar, colorings, and flavors.