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Do you look at the Health Star Rating when making decisions over what to eat or drink? If so, you may notice some interesting changes in the future when looking at drinks.
Last December, it was announced that the Health Star Rating system is changing how juices are classified. Pure fruit and vegetables juices will now be rated on their natural sugar content. It has been suggested that some of the very sweet juices, like apple and pear, would rank the lowest in stars: even lower than diet cola.
It’s a topic that is causing heated debate in the food industry both here and across the Tasman, and has raised important discussions about the role of sugar in natural, versus processed, products.
I believe we need to consider more than just sugar content and that the decision about whether something is a ‘good’ or ‘bad’ choice depends on the health and circumstances of the person consuming it.
Orange juice certainly does have a high level of natural sugar – one cup contains 30 grams of sugar (6 teaspoons). It also contains a good shot of Vitamin C (approximately 67 percent of the recommended daily intake) as well as folate, potassium and magnesium. Orange juice is rich in antioxidants and has been shown to be anti-inflammatory.
For elderly people or those who have poor gut health and struggle to absorb nutrients, drinking juice will help get extra nutrients into their system quickly. Natural fruit juice could also be a good option for someone who has been ill and needs energy for recovery. It is a source of quick energy and nutrients for athletes.
But, with the growing levels of obesity in New Zealand it is safe to say that most people need to be careful about consuming high-sugar products. The 30 grams of sugar in one glass of juice is equivalent to eating four whole oranges. When you drink juice instead of eating the whole fruit you are missing out on fibre, which means the sugar will be absorbed even faster into your bloodstream. There have been many studies linking high sugar intake to an increase in obesity, diabetes and heart disease.
Does this mean diet soft drink is a better choice?
Unlike natural fruit juice, diet cola contains no nutrients at all. In addition, some studies have shown that artificial sweeteners can harm gut health and stimulate insulin, meaning it would not be a great choice for anyone with a weight problem or diabetes.
Ideally, we should all make water our main drink of choice, but it’s safe to say that people enjoy and need variety. An occasional glass of fruit juice won’t be a problem for most people. Neither would an occasional diet soft drink.
While the powers that be debate the big decisions in nutrition, it is up to each of us to make the best choices for our health each day.
