Can Fruit Juice Spike Blood Sugar In Non-Diabetics?

Many individuals prefer to start their day with a glass of freshly-made fruit juice at home. They might look like a healthy option, but what if we tell you that they may cause glucose spike? We are not referring to diabetics. In fact, we are talking about fruit juices causing blood sugar spikes in non-diabetics. This article will explain it to you.

To understand this better, we reached out to Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore.

Can Fruit Juice Raise Blood Sugar In Non-Diabetics?

Edwina Raj confirms that fruit juices can raise blood sugar levels even in non-diabetic people. She explains, “Fruit juice contains natural sugars such as fructose and glucose, which are quickly absorbed into the blood. When fruits are made into juice, most of the fibre is removed. Fibre usually slows down sugar absorption; so without it, sugar enters the bloodstream faster. This quick rise in blood sugar is called a spike, and it can happen even if a person does not have diabetes.” 

She adds, “In healthy people, the body releases insulin to bring sugar levels back to normal. However, frequent spikes may not be good over time, especially if a person drinks juice regularly in large amounts.”

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What Study Says About Fruit Juices and Glucose Spike

According to the American Heart Association, preliminary findings from a long-term study (conducted on children in Massachusetts) have discovered potential links with regular consumption of sugary drinks and fruit juices (8 ounces or more daily) during childhood and adolescence to an increased risk of developing Type 2 diabetes. This is based on glycaemic markers, among boys and not girls.

Are Packaged Fruit Juices Safe?

Now let us understand whether packaged fruit juices are better or worse. Edwina Raj says that they can be even worse because they may contain added sugars and preservatives. “Even fresh juice, if taken in excess, can increase calorie intake and lead to weight gain. Whole fruits are a better choice than juice because they contain fibre, vitamins, and minerals. The fibre helps control how quickly sugar is absorbed in the body," she adds.

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Conclusion

Fruit juice can cause glucose spikes in non-diabetic individuals. However, they can still enjoy fruit juice, but in small quantities; but it is best to avoid drinking juice on an empty stomach and to choose fresh, homemade juice without added sugar. To summarise, fruit juice can raise blood sugar levels, so it should be consumed in moderation.