Juicing has become an incredibly popular way for health-conscious consumers to get more fruits and vegetables into their diets. Cold-pressed, high-pressure processed juices like Suja have gained traction for their minimal processing and nutrient retention. But do these trendy juices really provide all the benefits they claim? Let’s take a comprehensive look at Suja juice, its ingredients, nutritional value, and potential effects on your health.
An Introduction to Suja Juice
Suja juice is a brand of cold-pressed, high-pressure processed juices and smoothies. The company was started in 2012 by Annie Lawless, Jeff Church, James Brennan, and Eric Ethans. Suja is based in San Diego, California and quickly grew to become one of the largest organic, non-GMO, cold-pressed juice companies in the United States.
Suja uses a patented technology called High Pressure Processing (HPP) to produce their juices. This processing method uses extreme pressure rather than heat pasteurization to eliminate bacteria, extending the shelf life of their products. HPP has less impact on the taste and nutrition of juices compared to traditional heat pasteurization.
Suja bottles their juices in large 16 oz or small 12 oz containers. They offer a wide variety of juice blends and smoothies, like green juices, probiotic drinks, fruit and vegetable juices, milks, and lemonades. Suja products are sold online, in natural health food stores, and in many major grocery store chains across the United States.
Suja Juice Ingredients
Suja juices feature organic fruits, vegetables, and other natural ingredients like nuts, seeds, spices, herbs, and superfoods. Some of their commonly used ingredients include:
- Vegetables: cucumbers, spinach, kale, carrots, beets, celery
- Fruits: apples, lemons, oranges, bananas, strawberries, mango, acai, pineapple, coconut water
- Herbs and spices: ginger, turmeric, cinnamon, cardamom, vanilla, mint
- Nuts and seeds: almonds, cashews, coconut meat
- Superfoods: wheatgrass, spirulina, ashwagandha, reishi mushrooms, maca, matcha
- Probiotics: Bacillus coagulans GBI-30 6086
- Natural sweeteners: dates, raisins, vanilla bean
Suja also produces a line of drinks containing grass-fed dairy like milk, yogurt, kefir, and cheese. These dairy products come from cows that are grass-fed and not treated with hormones or antibiotics.
Most Suja juices are vegan, gluten-free, dairy-free, and certified USDA Organic. They avoid artificial sweeteners, preservatives, and genetically modified ingredients.
Nutritional Profile of Suja Juices
The specific nutrition facts for Suja juices vary based on the ingredients. But in general, their juices provide:
- Antioxidants from fruits, veggies, herbs, spices, tea, and superfoods
- Fiber from blended whole fruits and vegetables
- Probiotics from added probiotic cultures
- Enzymes from cold-pressed processing
- Vitamins and minerals like Vitamins A, C, B6, thiamin, riboflavin, niacin, folate, calcium, iron, potassium, magnesium
An average 16 oz bottle of Suja juice contains around 200-350 calories and 30-50 grams of sugar from natural fruit and veggie sources. They provide a range of different macros depending on the ingredients:
| Nutrient | Amount |
|---|---|
| Protein | 2-10 grams |
| Fat | 2-15 grams |
| Carbs | 30-50 grams |
| Sugar | 20-50 grams |
| Fiber | 2-5 grams |
Compared to soda or other sweetened beverages, Suja provides far more nutrients and health-promoting compounds for very few calories. However, the fiber and protein content is lower compared to eating whole fruits and vegetables.
Potential Benefits of Suja Juices
Drinking Suja juices may offer several benefits, including:
Increased Fruit and Vegetable Intake
Suja makes it easy to get more servings of fruits and veggies. Just one bottle can provide 3-5 servings. Their juices extract produce that may be difficult to eat otherwise, like wheatgrass, beets, and kale.
Antioxidants and Phytonutrients
Phytonutrients are compounds found in plants that have health-protecting effects in the body. Drinking juices like Suja provides a concentrated dose of these beneficial plant nutrients.
Probiotics for Gut Health
Some Suja juices contain probiotic cultures like Bacillus coagulans to support digestive and immune health.
Enhanced Hydration
The water content of Suja juices can help you meet your fluid needs more enjoyably than plain water.
Potential Weight Loss
Replacing higher calorie beverages like soda with low-calorie Suja juices can help reduce calorie intake for weight management.
Nutrient Absorption
The juicing process breaks down produce to make digestion and nutrient absorption more efficient compared to eating whole fruits and veggies.
Convenience
Suja juices provide a quick, convenient way to get in servings of produce, especially for busy people on the go.
Downsides and Considerations
Despite the many benefits Suja juices can provide, there are some downsides to consider as well:
High Sugar Content
While the sugars in Suja come from natural ingredients, each bottle still contains 20-50 grams. This is more than recommended for a single serving.
Lack of Protein and Healthy Fats
Unlike whole produce, Suja juices have minimal protein and healthy fats. These nutrients help you feel full and satisfied.
Low in Fiber
Juices contain little of the fiber found in whole fruits and vegetables. Fiber is important for gut health, stable energy, and lowering cholesterol.
Nutrient Loss From Oxidation
Exposure to light and air can degrade vitamins and antioxidants in bottled juices over time.
Cost
Purchasing pre-made Suja juice can be expensive compared to making your own juices or eating whole produce.
May Spike Blood Sugar
The concentrated sugars and lack of fiber in juices can spike blood sugar quickly compared to whole fruits and vegetables.
Not a Meal Replacement
Suja does not provide complete nutrition to fully replace a meal. It complements whole foods rather than substituting them.
Best Practices When Drinking Suja Juice
To get the most benefits out of Suja juice, here are some tips to follow:
- Have it with a source of protein or healthy fat to help control your blood sugar and make you feel more full.
- Drink slowly, sip by sip, to prevent sharp spikes in blood sugar.
- Have it between meals as a snack, not as a meal replacement.
- Rinse your mouth with water after drinking acidic juices to protect your tooth enamel.
- Shake the bottle well before drinking to distribute the settled contents.
- Store unused juice in the fridge and finish within 2-3 days to preserve nutrient content.
- Enjoy as part of an overall healthy diet focused on whole foods like fruits, vegetables, whole grains, lean protein, dairy, legumes, nuts and seeds.
The Bottom Line
Overall, Suja juice can be a healthy addition to your diet when consumed in moderation. The wide variety of flavors and ingredient combinations make it easy to get diverse fruits, veggies, and nutrients.
Be mindful of keeping servings small since juices lack protein, fat, and fiber. Enjoy Suja as an occasional snack or light meal pairing, not a daily drink or meal replacement. And maximize the benefits by drinking your juice slowly, rinsing your mouth after, and storing properly.
By fitting Suja into an eating pattern focused on whole foods and balanced nutrition, you can take advantage of juices’ convenience without missing out on what whole foods have to offer.
