Diabetes warning over risk of sugary fruit juices - daily amount to drink
For many people, enjoying a refreshing glass of fruit juice first thing in the morning is the ideal way to start the day.
When shopping for the tangy beverage, you may have noticed the labels ‘from concentrate’ and ‘not from concentrate’.
According to an expert, both options could increase your risk of developing health problems.
Sarah Coe, nutrition scientist from the British Nutrition Foundation, said: “Unlike whole fruit, fruit juice – whether from concentrate or not from concentrate - contains free sugars."
She added that free sugars are "released from the structure of the fruit", and so its consumption should be "limited".
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"We can drink a glass of juice much quicker and in greater quantities than it would take us to eat the number of whole fruits it took to make it," says Sarah.
"So, it’s very easy to drink large quantities of fruit juice in a short space of time and this can result in excess consumption of calories as well as sugars.
"This can lead to blood glucose levels going up quickly, which can be a particular concern for people living with diabetes."
The NHS has warned that persistent high blood sugar, also known as hyperglycaemia, could lead to permenant damage to parts of the body, such as the eyes, nerves, kidneys and blood vessels.
"It's not usually a serious problem if your blood sugar is sometimes slightly high for a short time," the health body notes.
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People should limit their intake of unsweetened fruit juices to one 150ml glass daily (Getty Images/iStockphoto)"But high blood sugar can cause serious problems if it stays high for a long time or gets to a very high level."
Warnings signs of elevated blood sugar levels:
Feeling very thirsty
Peeing a lot
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Feeling weak or tired
Blurred vision
Losing weight.
An at-home blood sugar test will show over 7mmol/L as a "high" reading when done first thing in the morning, before eating.
A "high" blood sugar reading is typically over 11mmol/L for when the test is done at any other time.
People with diabetes are encouraged to speak to their care team about their target blood sugar levels.
The expert added that unsweetened fruit juices can provide nutrients like vitamins and minerals, but people should limit their intake to one “small glass” daily (150ml).
Coe said: "If you are living with type 2 diabetes you can still include fruit juice in a healthy, balanced diet.
"But choose pure (100 percent) unsweetened fruit juice and keep fruit juice to one small glass (150ml) per day."
The nutritionist explained that “there are many aspects” of a well-balanced and healthy diet to consider when managing blood sugar levels.
"Characteristics of a healthy diet include plenty of fruits, vegetables and wholegrains," she said.
People should also consume: “Some nuts and seeds, good sources of protein like beans and pulses, white and oily fish [and] some unsweetened dairy or dairy alternatives.
"It is also important to get enough fluid to stay hydrated so that our body and mind can perform at their best," she added, with "water" being a "great choice".
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