Is your morning glass of OJ a healthy habit or a sugar bomb in disguise? And what about that green smoothie you whip up after your morning walk—is it really doing you any favours, or could it be quietly undermining your health goals?
The debate around fruit juice and smoothies has become surprisingly heated in recent years, with experts, nutritionists, and even your own family members weighing in with strong opinions.
So, should you keep sipping, or is it time to put the juicer in storage? Let’s peel back the layers and get to the juicy truth.
Juice: From health halo to health hazard?
Not so long ago, juice was the darling of the health world. Juice bars popped up everywhere, and ‘juice cleanses’ were all the rage.
But lately, juice has fallen from grace, with some experts going so far as to say it should come with a health warning. Epidemiologist Tim Spector even claimed he’d rather people drink fizzy drinks than orange juice!
Yet, the global juice market is booming, and new research from Australia suggests there may be some benefits to moderate juice consumption.
So, what’s the real story? Should you be worried about your daily glass of juice, or is it still a valid part of a healthy diet?
What do the official guidelines say?
It turns out, the answer depends on where you live. In the US, 100 per cent fruit juice is still considered a ‘primary beverage’ alongside water.
In Canada, it’s been banished from healthy eating guidelines altogether. The UK, Spain, and the Netherlands recommend limiting juice to one small glass a day, while New Zealand says just once a week.
Here in Australia, the advice is to enjoy juice ‘occasionally’—not exactly a ringing endorsement.
The good news: Nutrients in a glass
Let’s give juice its due: it’s a concentrated source of vitamins, minerals, and plant compounds called phytochemicals.
Studies have linked moderate juice consumption (especially orange or apple juice) with lower inflammation and improved heart health.
So, if you’re struggling to get enough fruit in your diet, a small glass of juice can help fill the gap.
The not-so-good news: Sugar, sugar, sugar
Here’s where things get sticky. Juice is also a concentrated source of sugar—mainly fructose.
When fruit is juiced, the natural sugars are released from the fibre, becoming ‘free sugars’ that are quickly absorbed into your bloodstream.
This can contribute to tooth decay, weight gain, and an increased risk of type 2 diabetes if you overdo it.
The World Health Organisation recommends keeping free sugars (including those in juice) to less than 10 per cent of your daily calories.
In the UK, the limit is even lower: 5 per cent, or about 30g (seven teaspoons) per day. A single 150ml glass of juice contains around 12g of free sugars—so it’s easy to see how a couple of glasses could tip you over the limit.
What about fibre?
One of the biggest downsides of juice is what’s missing: fibre. When you eat whole fruit, the fibre slows down the absorption of sugar and helps keep you feeling full.
Juice, on the other hand, is digested quickly, leading to a rapid spike in blood sugar.
Plus, fibre is essential for gut health, cholesterol management, and keeping things moving in the bathroom—all especially important as we get older.
Vegetable juice: The healthier option?
If you’re a fan of green juices, you’re on the right track—sort of. Vegetable juices are generally lower in sugar and higher in a variety of nutrients.
Beetroot juice, for example, is rich in nitrates, while carrot juice is packed with vitamin A.
But be wary of shop-bought ‘green juices’ that are mostly apple juice with a token handful of spinach.
And remember: even the healthiest juice can’t replace the benefits of eating whole veggies.
Australian researchers recently suggested that vegetable juices could help boost our woefully low veggie intake, but more studies are needed.
Even so, most experts agree: if you’re going to drink juice, make it mostly veg.
Smoothies: Better than juice?
Smoothies can be a step up from juice—if you make them yourself. Blending whole fruits and vegetables means you keep the fibre, especially if you leave the skins on.
Homemade smoothies can be a great way to pack in extra nutrients, especially if you add protein (like yoghurt or nut butter), healthy fats (seeds or avocado), and even oats for extra fibre.
But beware: many shop-bought smoothies are made from fruit purees and juices, not whole fruit, and can be just as sugary as juice. And don’t forget, calories in drinks count too—it’s easy to slurp down more than you realise.
How much is too much?
Most dietary guidelines recommend no more than 125-150ml (about half a cup) of juice or smoothie per day.
The recent Australian review found that up to 240ml (just under a cup) of 100 per cent juice per day can provide benefits without the risks of excess sugar.
But remember: it takes three or four oranges to make one glass of juice. Would you eat that many oranges in one sitting?
Can juice or smoothies count towards my five-a-day?
Sorry, but no. Even if your juice or smoothie contains five different fruits and veggies, it only counts as one serve towards your daily five.
That’s because of the lack of fibre and the high sugar content. Experts agree: juice and smoothies are an ‘extra’—you still need to eat whole fruits and vegetables.
Tips for healthier sipping
- Prioritise vegetables over fruit in your juices and smoothies.
- Choose lower-sugar fruits like berries, citrus, kiwi, and stone fruits.
- Dilute juice with water or ice, especially for kids.
- Drink juice and smoothies with meals (not as snacks) to protect your teeth.
- Always choose 100 per cent juice with pulp, and avoid ‘juice drinks’ or ‘nectars’ with added sugar.
- If you’re buying juice, fresh is best—but even pasteurised or from-concentrate juice is fine in moderation.
- Watch your portion size—a small glass is plenty.
What about juice shots and cleanses?
Ginger and turmeric shots are trendy, but often expensive and mostly made with apple juice. While ginger can help with nausea and turmeric has anti-inflammatory properties, you’re better off using them in your cooking.
As for juice cleanses? Experts are unanimous: don’t bother. They’re nutritionally unbalanced, unsustainable, and your body doesn’t need help ‘detoxing’—your liver and kidneys have that covered.
Credit: 7NEWS Australia / TikTok
Not a fan of water? Try these alternatives
If you’re trying to cut back on juice but find plain water boring, try infusing it with fruit, herbs, or cucumber. Kombucha and herbal teas (hot or iced) are also good options—just check the sugar content.
Preor post-exercise?
Instead of a smoothie, try Greek yoghurt with fruit and seeds, or a glass of milk (dairy or plant-based) for protein and electrolytes.
The bottom line
In a perfect world, we’d all get our nutrients from whole fruits and vegetables. But if you enjoy a small glass of juice or a homemade smoothie, there’s no need to feel guilty—just keep it in moderation, and don’t let it replace whole foods in your diet.
Now, over to you! Do you love your morning juice or smoothie, or have you given them up? Have you noticed any changes in your health? Share your thoughts and tips in the comments below—we’d love to hear your experiences!
Disclaimer: The information in this article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Everyone’s health is unique, so if you have any concerns or questions about your health, it’s always best to consult with a qualified healthcare professional. We encourage you to seek expert guidance before making any medical decisions.
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