Introduction
Adding water to juice is a common practice, especially among parents giving juice to children. Diluting juice with water can reduce the concentration of sugars and calories, making the drink healthier. However, there are also some potential downsides to adding water to juice. In this article, we’ll explore the pros and cons of watering down juice to help you decide if it’s the right choice for you and your family.
Pros of Adding Water to Juice
Here are some potential benefits of adding water to juice:
Lower Sugar Content
One of the main reasons people water down juice is to reduce the sugar content. Fruit juice often contains a lot of natural sugars. For example, 8 ounces of apple juice can have 24-26 grams of sugar, while grape juice can have up to 36 grams of sugar per 8 ounce serving. Diluting juice with water cuts these numbers in half. For children or adults trying to watch their sugar intake, this can be beneficial.
Fewer Calories
Along with lowering sugar content, adding water to juice also reduces the calorie count. Undiluted apple juice contains 114 calories per 8 ounces, while grape juice has about 152 calories. By mixing equal parts juice and water, you can drop those numbers to about 60 calories for apple and 76 for grape juice. This is especially helpful for creating lower calorie options for kids.
More Hydration
Drinking watered down juice can help you meet your daily fluid needs. While juice provides some hydration, adding water significantly increases the volume you can drink. Kids are more likely to sip on a watery juice throughout the day than drink plain water. Adults can also benefit from the extra hydration, especially during hot summer months.
Healthier Alternative to Soda/Juice Boxes
Providing diluted juices offers a healthier option compared to soda, juice boxes, or juice pouches which pack in added sugars. The American Academy of Pediatrics recommends limiting juice intake to 4-6 ounces per day for kids under 7 years. Pre-diluting juice allows kids to have a larger serving while still keeping sugars in check. For older kids and adults trying to avoid excess sugar from beverages, watered down juice is one strategy.
More Nutrients
Interestingly, diluting juice may actually help you absorb more nutrients from it. Researchers have found that the nutrients in fruit juice, such as carotenoids, can degrade over time when exposed to air and light. Diluting juice basically cuts this degradation process in half, so more nutrients are available for your body to absorb. Of course, eating whole fruits would be optimal, but diluting juice is one way to maximize nutrition if drinking juice.
Cons of Diluting Juice with Water
While there can be benefits, here are some downsides to keep in mind:
Loss of Flavor
One obvious con is that adding water to juice makes the flavor less intense. For juice lovers, this can make the drink less enjoyable and satisfying. The sweetness and flavors are diluted. Some types of juices, such as pineapple or cranberry, lose more of their unique taste when watered down compared to other types like apple or orange juice.
Possible Bacterial Growth
Diluting juice and storing it for later creates an environment where bacteria can thrive. The added water provides the ideal conditions for bacterial growth. One study found that E. coli and salmonella bacteria multiply faster in diluted juices compared to concentrated juice with higher sugar content. Be sure to only dilute small amounts to drink right away rather than storing large batches.
Tooth Decay Risk
While lowering sugar content by diluting juice seems beneficial, one study found the opposite when it comes to dental health. Researchers had participants drink diluted apple juice vs. straight apple juice. The diluted juice actually led to greater softening of tooth enamel, increasing risk for tooth decay. The scientists theorized that the water dissolves sugars and acids in the juice, spreading them throughout the mouth and making them more available to interact with and damage teeth.
Nutrient Absorption Issues
Some research indicates excess water can interfere with nutrient absorption from juices. Specifically, water may inhibit carotenoid antioxidants from being properly absorbed by the body. Carotenoids need some fat in the juice to dissolve so they can be assimilated. Adding too much water may hinder this process, so you lose out on these beneficial plant compounds.
Hunger and Calories
Drinking watery juice can lead to consuming more calories overall. The diluted juice may not provide the satiety and fullness of thicker, richer juice. People often end up drinking larger portions when juice is watered down. One study found participants ate more at a meal later on when they had a watery preload drink vs. a thicker drink. The increased hunger led to increased calorie intake.
Gut Health and Digestion
Some health experts argue against diluting juices because it places extra stress on the digestive system. The water speeds up transit time of the juices through the gut. This means less time for nutrients to be properly absorbed. The excess fluid can also potentially irritate the intestinal lining and dilute digestive enzymes. In this view, it’s best to drink small servings of undiluted juice to aid digestion.
Best Practices for Diluting Juice
If you do wish to dilute juice for your family, here are some best practices to follow:
- Use a 1:1 ratio – Mix equal parts 100% juice and water to cut sugar and calories effectively.
- Add ice – Using ice cold water and serving over ice makes the dilution less noticeable.
- Dilute just before drinking – Don’t store diluted juice as bacteria can grow over time.
- Use whole fruits too – Rotate diluted juice with whole fruits and veggies for more fiber.
- Brush teeth after – Rinse mouth with water after drinking to protect teeth from sugars.
- Monitor calories – Keep servings small since watery juice is easy to overconsume.
- Avoid juice under 1 year – Infants under 1 year should not have juice due to digestive issues.
Juice Dilution Ratio Examples
To give you an idea of the sugar and calorie reduction, here are some common juice dilution ratios and their nutrition stats:
| Beverage | Sugar (g) | Calories |
|---|---|---|
| 8 oz apple juice | 24g | 114 |
| 4 oz apple juice + 4 oz water | 12g | 57 |
| 8 oz grape juice | 36g | 152 |
| 4 oz grape juice + 4 oz water | 18g | 76 |
| 8 oz orange juice | 21g | 112 |
| 4 oz orange juice + 4 oz water | 10g | 56 |
Conclusion
Diluting juice with water offers both pros and cons. On the positive side, it can reduce sugar and calorie content, provide more hydration, and potentially increase nutrient absorption. However, drawbacks like loss of flavor, dental risks, and increased hunger leading to overconsumption should also be considered. Following best practices like sticking to a 1:1 ratio, adding ice, and drinking promptly can help maximize benefits while minimizing downsides. As with most nutrition choices, moderation and variety are key. Rotating small servings of diluted juice with whole fruits, veggies, and plain water is ideal for maintaining health.
