Which Is Healthier: Juice or Soda?
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast2 Aug 2024

Which Is Healthier: Juice or Soda?

In this podcast, I’m going to compare juice and soda to determine which one is healthier. People often think juice is healthier because it’s “natural” and comes from fruit. A 12-ounce soda has 39 grams of sugar, while the same amount of fruit juice contains around 42 grams!


Juice is a highly refined product. The fruit is juiced, and the fiber and oils are removed. Chemicals like ethyl butyrate are used to enhance the flavor.


Most juice in the grocery store is pasteurized, sterilizing it and killing the beneficial microbes. Vitamins and antioxidants, especially vitamin C, are also sensitive to heat from the pasteurization process.


If your juice is not organic, you’re consuming pesticides, insecticides, herbicides, and fungicides.


When you consume sugar from juice without the vitamins and minerals found in fruit, your body has to pull from its nutrient reserves to use the sugar as fuel. Both soda and juice deplete your vitamin, mineral, and antioxidant reserves over time and spike your blood sugar.


Most apple juice is made into concentrate and stored for an extended period, then shipped around the world to be reconstituted and sold as juice.


When it comes to soda vs. fruit juice, both are unhealthy options. If you’re craving juice, consume the whole fruit!


Try blending fruit into a smoothie instead of drinking juice. This provides a beverage with live enzymes, vitamins, minerals, and antioxidants—and no pasteurization. Zevia is a great sugar-free soda alternative. Water with electrolytes is another refreshing option!

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