Green apple juice has become an increasingly popular health drink in recent years. Made from unripe green apples, this tart and tangy juice contains various vitamins, minerals and antioxidants that may offer certain health benefits. This article reviews green apple juice and whether it’s good for you.
Nutrition facts
The exact nutrition content of green apple juice can vary depending on the specific type and brand. However, in general, a 1-cup (240-ml) serving provides:
- Calories: 114
- Protein: 0.5 grams
- Fat: 0.3 grams
- Carbs: 28 grams
- Sugar: 24 grams
- Fiber: 0.5 grams
- Vitamin C: 9% of the Reference Daily Intake (RDI)
- Potassium: 5% of the RDI
- Copper: 6% of the RDI
As you can see, green apple juice is low in fat and protein and contains around 110 calories per cup (240 ml).
It’s high in natural sugars like fructose and sucrose, providing 24 grams per serving. That’s equivalent to about 6 teaspoons (24 grams) of sugar.
It also contains a small amount of vitamin C, potassium and copper.
Benefits
Here are some of the main health benefits associated with drinking green apple juice:
Rich in antioxidants
Antioxidants are compounds that help neutralize harmful free radicals to prevent oxidative damage to your cells. Some research shows that antioxidants could help protect against certain chronic conditions, including heart disease, diabetes and cancer.
Green apples contain various antioxidants, including:
- Quercetin: This antioxidant may reduce inflammation and help decrease blood pressure.
- Catechins: These antioxidants are linked to a lower risk of heart disease.
- Chlorogenic acid: This polyphenol antioxidant may lower blood sugar levels.
One test-tube study found that green apple juice had the third highest antioxidant content among 34 different fruit juices. Drinking green apple juice can increase your intake of these beneficial antioxidants.
May promote gut health
Pectin is a type of soluble fiber found in apples. Getting enough fiber in your diet is important for digestive health.
In particular, pectin is a prebiotic that helps nourish the beneficial bacteria in your gut. Some test-tube studies show that it may specifically stimulate the growth of bifidobacteria and lactobacilli, two types of healthy gut bacteria.
By supporting the growth of good bacteria in your gut, pectin may improve digestive health, reduce inflammation and enhance immunity.
May lower cholesterol levels
Soluble fiber has been linked to lower levels of total and LDL (bad) cholesterol. In turn, this may help reduce your risk of heart disease.
One study showed that adults who ate two apples a day for two months decreased their LDL cholesterol by 6% and triglycerides by 11%.
Similarly, an animal study found that mice fed pectin had significantly lower cholesterol levels.
Thanks to its pectin content, drinking green apple juice could help lower cholesterol levels to support better heart health.
Easy to add to your diet
Green apple juice is easy to incorporate into your diet.
It can be enjoyed on its own as a refreshing beverage or mixed into smoothies, juices or salad dressings.
It also works well in marinades for meats and baked goods like muffins.
Plus, it comes in a concentrated form that can easily be diluted with water for convenience.
Downsides
Despite the potential benefits, there are some downsides to drinking green apple juice that need to be considered as well:
High in sugar
Even though it’s natural, the fructose in green apple juice can quickly add up. Just one cup (240 ml) contains 24 grams of sugar, which is equivalent to around 6 teaspoons.
Consuming too much added sugar has been linked to obesity, heart disease, diabetes and fatty liver disease. Thus, it’s best to moderate your intake and stick to a serving or two per day at most.
Low in fiber
Apples are a great source of fiber, providing around 4 grams per medium-sized fruit. However, a lot of the fiber is removed during the juicing process.
Fiber moves slowly through your digestive tract undigested, promoting fullness and feeding the beneficial bacteria in your gut. It also helps regulate blood sugar and cholesterol levels.
Green apple juice only contains around 0.5 grams of fiber per cup (240 ml), meaning you’re missing out on many of these benefits.
May cause digestive issues
Drinking fruit juice on an empty stomach may disrupt digestion for some people. Even though it’s natural, the high fructose content coupled with the lack of fiber can potentially draw fluid into your intestines, leading to bloating and diarrhea.
For this reason, it’s best to consume green apple juice with a meal to help slow the absorption of sugar in your digestive tract.
May contain added sugar
Some bottled green apple juices have additional sugar added during processing. Be sure to check the ingredient label and select brands without extra sugar.
Better yet, try making it yourself at home by juicing green apples and diluting it to your liking with water, ice and fresh mint.
Who should avoid it?
Green apple juice may not be suitable for everyone.
For example, people with diabetes should moderate their intake to account for the high sugar content. Excess sugar can spike blood sugar and insulin levels.
Those with irritable bowel syndrome (IBS) may also want to limit intake or avoid drinking it on an empty stomach due to the high fructose levels.
Additionally, green apple juice could trigger migraines in some people, as high amounts of histamine are found in under-ripe apples. Those with histamine intolerance may want to avoid it.
As with any food, moderation is key.
How to select the best green apple juice
When picking out green apple juice at the store, keep the following tips in mind:
- Avoid added sugars by checking the ingredients label.
- Select organic, cold-pressed varieties.
- Look for options unsweetened or sweetened with minimal amounts of stevia or monk fruit.
- For the strongest flavor, choose options made with Granny Smith or Pippin apples.
- If diluting with water, opt for concentrates to get more juice for your money.
- Store in the refrigerator after opening.
Making it at home can help you control the ingredients and allow you to customize the concentrations. All you need is a juicer, green apples, water and any natural sweeteners you want to add.
How does it compare to apple cider?
Both green apple juice and apple cider are made from apples, but there are some key differences between the two:
| Green Apple Juice | Apple Cider |
|---|---|
| Made from pressed, unripe green apples | Made from pressed, ripe apples |
| Has a light, sweet, tart taste | Richer, more robust apple flavor |
| Contains more sugar and calories | Higher in beneficial polyphenols |
| Frequently diluted with water | Typically undiluted and cloudy |
The main distinction is that green apple juice uses unripe apples, while apple cider is made from ripe apples. They contain different concentrations of sugars, polyphenols and nutrients.
Other ways to enjoy green apples
Besides juicing them, there are plenty of other great ways to enjoy green apples and their nutrients:
- Slice them to eat raw as a snack
- Add diced green apple to oatmeal, yogurt, cottage cheese or cereal
- Incorporate them into salads
- Roast them in the oven and add to chicken or pork dishes
- Saute them into stir-fries
- Blend them into smoothies
- Bake them into pies, tarts, muffins and scones
- Make green apple sauce
Mixing a few diced green apples into your meals and snacks can add natural sweetness, flavor, nutrients and fiber.
Risks and side effects
When consumed in moderation, green apple juice is unlikely to cause negative side effects in most people.
However, there are some risks and side effects to consider:
- Digestive issues: Drinking it on an empty stomach, in large amounts or without adequate fiber can cause digestive problems like bloating, gas and diarrhea in sensitive individuals.
- Blood sugar spikes: The high amount of natural sugars like sucrose and fructose can rapidly raise blood sugar levels, especially in people with diabetes or insulin resistance.
- Tooth decay: Like other juices, the acids in green apple juice could erode tooth enamel over time when consumed in excess.
- Weight gain: Excess calories from any sweetened beverage may lead to weight gain over time.
- Drug interactions: Green apples contain polyphenols that may interact with certain medications like blood thinners.
- Histamine intolerance: Under-ripe green apples are high in histamines, which some people cannot tolerate well.
For most people, sticking to a reasonable serving or two per day as part of a healthy diet is unlikely to cause negative effects.
Bottom line
Green apple juice contains a concentrated dose of nutrients like vitamin C, antioxidants and beneficial plant compounds. It may also help lower cholesterol and improve gut health.
However, it’s high in natural sugar and doesn’t contain much fiber, so it’s best enjoyed in moderation. Excess intake could lead to unwanted side effects.
Overall, savored as an occasional treat, green apple juice can be a nutritious addition to a balanced diet and healthy lifestyle.
