What happens when you drink a lot of apple juice?

Apple juice is a popular beverage enjoyed by many for its sweet, fruity taste. Some people drink apple juice every day or in large amounts as their primary source of fluids. But what actually happens when you drink a lot of apple juice? Here’s a comprehensive look at the effects of drinking too much apple juice.

Nutritional Content of Apple Juice

Before examining the effects of drinking too much apple juice, let’s first look at the nutritional makeup of apple juice:

Nutrient	Per 8 oz Serving
Calories	114
Total Carbohydrates	28 g
Sugars	24 g
Dietary Fiber	0.5 g
Protein	0.5 g
Vitamin C	5 mg
Potassium	200 mg

As you can see, apple juice is high in natural sugars. An 8 ounce serving contains 24 grams of sugar, which is equivalent to about 6 teaspoons. The majority of the calories in apple juice come from these natural sugars.

Weight Gain

One of the most common effects of drinking too much apple juice is weight gain over time. Here’s why:

• Apple juice is high in calories and sugar without making you feel full. An 8 ounce glass contains over 100 calories, which can add up quickly if you drink a lot of it.
• The lack of protein, fat and fiber in apple juice means it does not satisfy hunger or appetite very well. You may end up consuming extra calories from food in addition to the excess calories from juice.
• Liquid calories may not register in the brain the same way that solid food calories do. This can lead to consuming excess calories from juice without realizing it.
• The fructose in apple juice triggers less of a satisfaction hormone response compared to glucose. This may promote overconsumption of juice.

For these reasons, drinking too much apple juice on a regular basis can cause excess calorie intake, leading to weight gain over time. One study in over 50,000 women found that each daily serving of a sugar-sweetened beverage, including fruit juice, was associated with a pound of weight gain over a 4-year period.

Blood Sugar Spikes

Apple juice has a very high glycemic index, meaning it causes a rapid rise in blood sugar after drinking it. Here’s what happens:

• The natural sugars in apple juice are broken down quickly and enter the bloodstream rapidly.
• This leads to a spike in blood glucose and insulin levels as your body tries to handle the influx of sugar.
• Over time, these constant blood sugar spikes from drinking high amounts of juice can disrupt normal insulin and blood glucose control.

For people with diabetes or pre-diabetes, the blood sugar impact of apple juice can be especially problematic. Even in healthy people, frequent blood sugar swings from high juice intake may have detrimental effects on appetite, energy levels, and metabolic health over the long-term.

Tooth Decay

The combination of acids and sugars in apple juice can erode tooth enamel when consumed in excess. Here’s how apple juice negatively impacts dental health:

• Bacteria in the mouth use the sugars in apple juice for fuel and produce plaque and acids that damage enamel.
• The acids in apple juice like malic acid and ascorbic acid can also directly dissolve tooth enamel over time.
• Because juice is consumed as a beverage, it coats the teeth and gums while drinking it, promoting sustained contact between the sugars/acids and teeth.
• Apple juice has a lower pH around 3-4, creating an acidic environment in the mouth not great for teeth.

One study found that consuming apple juice led to 42% greater tooth enamel loss compared to drinking water. The researchers concluded that excessive consumption of apple juice may increase risk for dental cavities in children.

Nutritional Deficiencies

Drinking apple juice instead of eating whole apples may lead to missing out on some important nutrients:

• Apple juice is low in protein, fat, and fiber compared to whole apples.
• Some of the polyphenol antioxidants found in apple skin may be destroyed during juicing.
• Vitamins like A, E, and K are lower in apple juice than in whole apples.
• Juicing removes the pulp and binds nutrients to the juice, possibly limiting full nutritional benefits.

While apple juice contains some vitamins like Vitamin C, relying on it too much for hydration could mean you miss out on the full nutrition found in whole foods like apples.

Gut Issues

Consuming high amounts of fruit juice like apple juice may disrupt normal digestive function in a few ways:

• The high sugar load may alter gut bacteria, allowing overgrowth of unhealthy bacteria.
• The lack of fiber compared to whole fruit slows down digestion and may promote bloating/gas.
• Fructose malabsorption may lead to symptoms like bloating, cramps, and diarrhea when too much juice is consumed.
• The acidic nature of apple juice may aggravate reflux or heartburn in susceptible individuals.

Moderate juice intake as part of a balanced diet is unlikely to cause problems. But excess juice consumption, especially in place of water, may negatively impact gut and digestive health.

Kidney Stones

There are a few ways that drinking too much apple juice may increase kidney stone risk:

• The fructose in juice promotes higher uric acid excretion, which can promote kidney stones.
• Apple juice is high in oxalate, which binds to calcium and may lead to oxalate stone formation.
• The sugar content leads to higher urine output, which concentrates stone-forming salts in the kidneys.
• Replacing water with apple juice reduces fluid intake needed to flush out the kidneys.

People prone to kidney stones should limit high-oxalate beverages like apple juice. Cutting back may help reduce recurrent stone episodes.

Risks in Children

There are additional considerations regarding apple juice intake for babies and children:

• Apple juice doesn’t provide the protein, fat or fiber growing babies and kids need.
• Excess juice may impact a child’s appetite for other more nutritious foods.
• The blood sugar spikes from juice can be exaggerated in little bodies.
• Juice sugar could increase risk for cavities as baby teeth develop.
• Apple juice acid may damage immature enamel in children’s teeth.

For these reasons, apple juice intake should be limited in young children. The American Academy of Pediatrics recommends no more than 4-6 ounces daily for kids under age 7 to minimize these risks.

Interactions With Medications

Apple juice can potentially interact with certain medications. Here are some important interactions to be aware of:

Medication	Interaction
SGLT2 inhibitors like canagliflozin	May increase risk of ketoacidosis
Metformin	May increase risk of lactic acidosis
Anti-hypertensives	Juice potassium may impact effects
Anti-coagulants like warfarin	Juice vitamin K may interfere with therapy

Speak to your doctor about potential apple juice interactions if you take any chronic medications or have specific medical conditions.

Is Apple Juice Detrimental to Health?

Based on the potential adverse effects described, you may wonder if you should stop drinking apple juice entirely. However, apple juice can be incorporated into a healthy diet in moderation. Here are some tips:

• Limit apple juice to a 4-8 ounce serving size per day.
• Consume with meals to limit blood sugar spikes.
• Avoid as a primary beverage and focus on water instead.
• Rinse mouth after drinking juice to minimize dental effects.
• Be cautious with juice intake if you have digestive problems, kidney stones, or diabetes.

When consumed in reasonable amounts, apple juice can provide hydration, antioxidants, and other nutrients. But drinking excessive amounts, especially in place of nutritious foods and water, could lead to adverse health effects over time.

Conclusion

Drinking too much apple juice on a regular basis can negatively impact your health and lead to issues like weight gain, blood sugar spikes, tooth decay, kidney stones, and medication interactions. Children may be especially prone to overdoing it on the juice. While apple juice in moderation is likely safe for most people, limiting intake to 4-8 ounces per day and focusing on water for primary hydration is best.

Juice shouldn’t replace whole fruits and vegetables in your diet, which provide more complete nutrition with important fiber content. But an occasional small glass of apple juice can be incorporated into a healthy, balanced diet without problems. Just be mindful of drinking too much juice, especially on a frequent basis, as the high natural sugar content can lead to excessive calories, blood sugar spikes, and other adverse effects when over-consumed.