Can we drink grape juice daily?
Introduction
Grape juice has become a popular beverage choice for many people looking for a tasty, nutritious drink. Made by pressing grapes to extract the juice and pulp, grape juice contains many of the same vitamins, minerals and antioxidants as whole grapes. This has led some to tout grape juice as a healthy way to get some of the benefits of grapes while enjoying a sweet, fruity drink. But can you drink grape juice every day without negative effects? Let’s take a closer look at the nutrition, benefits, downsides and safety of drinking grape juice daily.
Nutrition Facts of Grape Juice
Grape juice is packed with nutrients and plant compounds that may offer health benefits. Here is an overview of the nutrition found in an 8-ounce (240-ml) serving of grape juice made from Concord grapes (1):
| Nutrient | Amount |
|---|---|
| Calories | 152 |
| Carbs | 36 grams |
| Sugar | 32 grams |
| Fiber | Less than 1 gram |
| Protein | Less than 1 gram |
| Vitamin C | 10% of the DV |
| Thiamine | 8% of the DV |
| Riboflavin | 6% of the DV |
| Vitamin B6 | 5% of the DV |
| Potassium | 5% of the DV |
| Magnesium | 5% of the DV |
As you can see, grape juice is high in carbs and natural sugar. It also contains small amounts of several vitamins, minerals and antioxidants.
However, grape juice has very little fiber and protein. It lacks the fiber found in whole grapes — about 1 gram per cup (151 grams) — which helps slow digestion and control blood sugar levels (2).
Benefits of Grape Juice
Drinking grape juice, especially in moderation, may provide a few health benefits:
May Boost Heart Health
Grapes contain flavonoids, which are powerful antioxidants that may support heart health. Concord grape juice is particularly high in flavonoids (3).
In one study, drinking Concord grape juice for 2 weeks decreased blood pressure and oxidative stress in people undergoing coronary artery bypass surgery (4).
Another study found that drinking grape juice improved cholesterol levels and blood pressure in participants with elevated heart disease risk over 12 weeks (5).
Additionally, the antioxidants in grape juice may protect LDL cholesterol from oxidation, one of the steps in the heart disease process (6).
May Reduce Inflammation
Chronic inflammation plays a central role in many diseases. Studies suggest that grapes and grape juice have anti-inflammatory properties that may reduce inflammation.
For example, Concord grape juice has been shown to decrease inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6) (7, 8).
The antioxidants in grape juice may also reduce inflammation by neutralizing harmful free radicals that can damage cells.
May Delay Mental Decline
Alzheimer’s disease, the most common cause of dementia, is associated with oxidative damage, inflammation and the buildup of abnormal protein clumps in the brain (9).
The flavonoids in grape juice may help delay Alzheimer’s disease by reducing inflammation and oxidation in the brain (10).
An animal study found Concord grape juice reversed some signs of brain aging and improved memory after just 12 weeks (11).
While more research is needed, the potent antioxidants like resveratrol in grape juice may help protect brain health.
Downsides of Drinking Grape Juice Daily
Despite the potential upsides, drinking grape juice daily has some downsides:
High in Sugar
The biggest concern with drinking grape juice every day is its high sugar content. An 8-ounce (240-ml) serving packs 32 grams of sugar (1).
While the sugar is natural, it can harm your health if you drink it in large amounts. Over time, a high sugar intake raises your risk of obesity, diabetes, heart disease and other chronic illnesses (12).
Also, grape juice is lower in fiber than whole grapes, so you end up taking in a lot of sugar very quickly as there’s nothing to slow the absorption.
May Lead to Weight Gain
Given its high calorie and sugar count, grape juice can easily lead to weight gain if you drink too much of it.
Just one 8-ounce (240-ml) glass provides 152 calories, mainly in the form of sugar. Drinking several servings per day can quickly add hundreds of calories to your diet.
Replacing nutritious beverages like water with grape juice daily results in extra calories you don’t need. This makes it easier to gain weight over time.
To avoid weight gain, limit your grape juice intake and focus on getting nutrients from whole, minimally processed foods like fruits, vegetables and whole grains.
Contains Few Essential Nutrients
While grape juice has some vitamins and minerals, its nutrient content is low compared to whole grapes and other fruits and vegetables. You can get greater amounts of most vitamins and minerals from eating whole grapes or other produce.
Fiber is a nutrient lacking in grape juice that should be obtained from foods. Fiber is tied to better gut and heart health, plus lower diabetes and obesity risk (13).
Overall, relying on grape juice alone would make it difficult to meet all your nutritional needs. Rotate it with other healthy beverages instead of drinking it daily.
May Worsen Metabolic Syndrome
Metabolic syndrome is a cluster of conditions tied to higher heart disease risk, including high blood sugar, excess belly fat, high blood pressure and abnormal cholesterol (14).
Evidence suggests juice may worsen risk factors for metabolic syndrome. For example, one study found drinking grape juice increased insulin resistance, a driver of metabolic syndrome (15).
If you have any components of metabolic syndrome, limit grape juice and opt for low-sugar beverages like water or unsweetened tea instead.
Is it Safe to Drink Grape Juice Every Day?
For most healthy people, having 8 ounces (240 ml) of grape juice daily is unlikely to cause harm.
However, drinking larger amounts could potentially have negative effects due to the high sugar content. For people with certain conditions like diabetes or obesity, even small amounts may be problematic.
Here are some considerations regarding the safety of daily grape juice consumption:
– Children: Do not give young children juice daily, as it can influence taste preferences and lead to overconsumption of sugar. Limit juice to 4–6 ounces (118–177 ml) per day for kids aged 1–6 and 8–12 ounces (237–355 ml) for older kids (16).
– Diabetes: The carbs in grape juice can cause blood sugar spikes in people with diabetes. Limit juice and focus on lower-sugar options.
– Weight loss: Grape juice is high in calories with little protein or fiber. Replacing it with lower-calorie beverages aids weight control.
– Metabolic syndrome: Favor water over grape juice to reduce factors like high blood sugar and obesity.
– Medications: Grapefruit can interact with some medications. Check with your healthcare provider about potential reactions, especially if taking statins or blood thinners (17).
– Allergies: Some people may be allergic to grapes. Discontinue use if you experience any food allergy symptoms.
Overall, feel free to enjoy a small glass of grape juice daily as part of a healthy diet. But limit your intake and avoid drinking it in large quantities to minimize potential downsides.
The Bottom Line
In moderation, grape juice can be part of a balanced diet and may offer benefits like heart health protection, reduced inflammation and better brain function.
However, drinking too much grape juice — more than 8 ounces (240 ml) per day — may negatively impact your health due to the high sugar content.
If you do enjoy grape juice daily, be mindful of your overall diet quality, calorie intake and blood sugar levels to prevent adverse effects. Alternate grape juice with other healthy beverages like water and limit juice intake in young children.
As with any part of your diet, moderation and variety are key when it comes to deciding if grape juice can be part of your everyday routine.
References
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
4. https://pubmed.ncbi.nlm.nih.gov/15854709/
5. https://pubmed.ncbi.nlm.nih.gov/25873717/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/
7. https://pubmed.ncbi.nlm.nih.gov/16549421/
8. https://pubmed.ncbi.nlm.nih.gov/25873717/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2866588/
11. https://pubmed.ncbi.nlm.nih.gov/23915063/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
15. https://care.diabetesjournals.org/content/27/12/2990
16. https://www.aap.org/en-us/advocacy-and-policy/aap-health-initiatives/HALF-Implementation-Guide/Age-Specific-Content/Pages/Juice-and-Children.aspx
17. https://www.fda.gov/consumers/consumer-updates/grapefruit-juice-and-some-drugs-dont-mix