Pineapple juice has become an increasingly popular beverage due to its sweet, tropical taste and potential health benefits. Some people enjoy drinking pineapple juice on occasion, while others drink it daily. But what really happens when you drink pineapple juice every day?
Nutritional Content of Pineapple Juice
First, let’s look at the nutritional makeup of pineapple juice. An 8 ounce serving of pineapple juice typically contains:
As you can see, pineapple juice is high in carbohydrates and natural sugar. It also contains some vitamins, minerals, and antioxidants like vitamin C, manganese, and copper.
Benefits of Drinking Pineapple Juice Daily
Here are some of the potential benefits of drinking 8-12 ounces of pineapple juice daily:
- May boost immunity: Pineapple juice is packed with vitamin C and manganese, both of which support immune function.
- May reduce inflammation: Bromelain, an enzyme naturally found in pineapples, has anti-inflammatory properties that could decrease swelling and pain.
- May promote digestion: The bromelain in pineapple juice aids digestion by breaking down protein in the gut.
- May strengthen bones: Manganese supports bone health, while the vitamin C in pineapple juice aids collagen production for building bone matrix.
- May protect vision: Pineapple juice contains antioxidants like vitamin C, beta-carotene, and zeaxanthin that may help reduce risk of macular degeneration.
However, more research is still needed to confirm some of these benefits in humans who drink pineapple juice regularly.
Downsides of Drinking Too Much Pineapple Juice
Despite the potential benefits, drinking large amounts of pineapple juice daily could have some downsides as well, including:
- High natural sugar content: The 25 grams of sugar per serving can contribute extra calories and spike blood sugar.
- May cause diarrhea or gut issues: The bromelain can act as a laxative when consumed in excess, causing diarrhea or intestinal discomfort.
- Risk of tooth erosion: The acidity of pineapple juice could wear down tooth enamel over time, increasing decay risk.
- Contains fructose: Pineapple juice has a high fructose content, which has been linked to fatty liver disease when consumed in excess.
- Lack of protein and fat: Unlike whole pineapple, the juiced form is low in filling protein and fat.
For these reasons, most experts recommend limiting pineapple juice to no more than 8-12 ounces per day and consuming it alongside a meal to help control blood sugar spikes. Moderation is key.
Ways to Incorporate Pineapple Juice Daily
Here are some simple ways to enjoy 8-12 ounces or about 1 cup of pineapple juice daily:
- Drink a small glass of pineapple juice with breakfast
- Blend pineapple juice into a post-workout smoothie
- Mix a few ounces of juice into sparkling water for a flavored spritzer
- Use pineapple juice instead of water when making oatmeal or overnight oats
- Stir some pineapple juice into plain Greek yogurt for a sweet parfait topping
- Drizzle pineapple juice over fruit salads or bowls
- Mix into marinades and sauces for roasted chicken or fish
- Freeze pineapple juice into fruit popsicles for a frozen treat
You can also find 100% pineapple juices or pineapple juice blends at most grocery stores, cafes, and smoothie shops to easily incorporate it into your daily routine.
Potential Side Effects of Too Much Pineapple Juice
Again, moderation is key when drinking juice. Consuming very large amounts of pineapple juice over long periods may result in:
- Digestive issues like diarrhea, cramping, or bloating
- Tooth decay
- Weight gain
- Dangerously high blood sugar in diabetics
- Kidney strain
- Increased risk of gout attacks
Pineapple juice also contains bromelain, which acts as a blood thinner. People on blood thinning medication should exercise caution with high intakes of pineapple products and consult their doctor.
Should You Replace Whole Pineapple with Juice?
While juicing makes it easier to consume more pineapple, the whole fruit contains beneficial fiber that gets removed in the juicing process. The flesh also provides more filling volume and satiety than juice alone.
For the best health benefits, experts recommend continuing to eat whole fresh or frozen pineapple pieces 2-3 times per week in addition to a small glass of juice as a supplement if desired.
The Bottom Line
Drinking 8-12 ounces of unsweetened, 100% pineapple juice per day can provide vitamin C, manganese, and bromelain, which may help boost immunity, reduce inflammation, aid digestion, and promote bone strength. However, drinking too much may cause diarrhea, erode tooth enamel, spike blood sugar, and contribute empty calories.
To receive benefits without going overboard, limit juice to 1 cup daily with meals and continue to eat whole pineapple fruit several times weekly as well. Moderation and variety are key when incorporating pineapple juice into a healthy diet.