October 14, 2025 | 04:33 pm
TEMPO.CO, Jakarta - Fruit juice can be a refreshing and nutritious addition to your diet, but moderation is key, according to Dietitian Luthfianti Diana Mauludiyah SGz, RD from Cipto Mangunkusumo National General Hospital (RSCM) Jakarta, Indonesia.
Diana recommends limiting fruit juice to one glass per day (approximately 200 milliliters) to help control sugar intake.
“Sugar levels can increase if more fruit is used in a single glass,” she cautioned on Monday, October 13.
She advises using a blender rather than a juicer when preparing fruit juice. Juicing can reduce fiber content, diminish nutrients due to heat exposure, and cause a quicker spike in blood sugar since the fiber is discarded.
In contrast, blending crushes the entire fruit, including the skin and pulp, preserving fiber and nutrients while promoting a longer-lasting feeling of fullness.
Homemade juice over packaged options
Diana also stresses the benefits of homemade fruit juice. “Homemade juice is far better than packaged juice, as it contains no added sugar or preservatives,” she explained. She recommends avoiding added sugar or sweetened condensed milk to maximize the health benefits of fruit.
Whole fruits are still the best choice
While fruit juice offers nutritional advantages, Diana emphasizes that eating whole fruits remains the healthiest option. Whole fruits allow for better control of sugar intake, provide a longer feeling of satiety, and prevent overconsumption of fructose in a single serving.
For a balanced fruit diet, she suggests combining high-fiber, low-natural sugar fruits such as apples, pears, oranges, strawberries, kiwis, and papayas. Fresh, low-calorie fruits like watermelon and melon are ideal for a light snack, while avocados can provide prolonged satiety thanks to their healthy fats.
Diana also encourages incorporating fruits of different colors, as each color provides unique phytonutrients that support overall health.
By following these simple tips, fruit juice can be enjoyed as part of a balanced and nutritious diet without compromising sugar control or fullness.
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