Apple juice is a popular beverage enjoyed by many for its sweet, apple flavor. Traditional apple juice often contains a significant amount of natural sugar from the apples used to make it. This has led some people to seek out apple juices with reduced or no added sugars for health reasons or dietary preferences. In this article, we’ll explore the availability of no sugar apple juices, reasons someone may want to choose them, and some tips for finding and selecting unsweetened apple juice products.
What is no sugar apple juice?
No sugar apple juice is apple juice that has little to no sugar added during processing. There are a few different types:
100% apple juice with no added sugars
This is 100% pure pressed apple juice. It contains only the natural occurring sugars from the apples themselves and has no added sugars. The amount of sugar can vary based on the apple variety. On average, a 8 oz glass of 100% apple juice has around 24g of sugar.
No sugar added apple juice
This means no sucrose (table sugar) or high fructose corn syrup has been added during processing. It does still contain the natural fruit sugars from the apples.
Unsweetened apple juice
This apple juice has had the natural sugars removed after pressing through processes like deionization or reverse osmosis. It contains very little sugar, typically 1-3 grams per 8 oz serving.
Artificially sweetened apple juice
These products have had all or most of the natural sugar content removed and been sweetened back up with non-nutritive sweeteners like sucralose or stevia. They have the taste of sweet apple juice without as much sugar.
Reasons to choose no sugar added apple juice
There are a few potential benefits and reasons someone may seek out apple juice with no added sugars:
Lower sugar and calorie intake
The average glass of traditional apple juice can contain over 20 grams of sugar – the equivalent of around 5 teaspoons worth. Going with a no sugar added variety significantly reduces the amount of sugar and calories being consumed. This can be helpful for those managing diabetes, weight loss, or other health goals.
Avoid added sugars
Health authorities recommend limiting added sugars in the diet. Fruit juices often have extra sugars added beyond just the natural fruit sugars. Choosing a 100% juice or no sugar added variety avoids these added sweeteners.
Prefer lightly sweetened taste
Some find regular apple juice to be too sweet for their palate. Opting for an unsweetened or low sugar variety results in a lighter, subtly sweet taste that some people prefer.
Dietary restrictions
People with certain dietary limitations, like those following a keto or paleo diet, may need to restrict their sugar intake. No sugar juices allow these individuals to still enjoy apple juice within their diet.
Help manage health conditions
People with diabetes, candida overgrowth, and other metabolic conditions may benefit from reducing the amount of sugar in their diet, making juices with no added sugars a good option.
Finding no sugar apple juices
There are a few places to look when trying to locate apple juices with no added sugars:
Natural health food stores
Stores like Whole Foods, Sprouts, and EarthFare typically have a selection of unsweetened 100% apple juices. Brands like R.W. Knudsen, Tree Top, and Santa Cruz are common options.
Online retailers
Amazon, Vitacost, Thrive Market, and other online retailers also carry a range of no sugar juice products that can be shipped directly to your home. Good online brands include Honest Kids, Provincial Kitchen, and Treetop.
Juice bars
Many juice bars and health food cafes offer freshly pressed apple juices with no added sweeteners. Some may even allow you to customize the ingredients and sugar content.
Regular grocery stores
Larger supermarket chains are expanding their selections of no sugar beverages, including apple juices from brands like Mott’s, Juicy Juice, Apple & Eve, and Seneca. Check the labels closely to verify no added sugars.
What to look for when selecting a no sugar apple juice
When evaluating unsweetened apple juice options, here are some useful criteria to consider:
Added sugars
Carefully read ingredient lists and nutrition labels to verify there are no added sweeteners like sugar, honey, agave, or high fructose corn syrup.
Sugar content
Check the sugar content per serving. True unsweetened juice should have 1-3g of sugar or less per serving. Higher amounts could indicate added sweeteners are present.
100% juice
Opt for juices labeled as 100% apple juice instead of apple juice blends. Blends may have added sugars.
Sweeteners used
If choosing an artificially sweetened juice, look for natural sweeteners like stevia and monk fruit rather than sucrose, aspartame or saccharin.
Ingredients
Shorter, simpler ingredient lists are better. Watch for unnecessary fillers, preservatives and additives.
Calories
Compare calories per serving, remembering unsweetened juice will have fewer calories than traditional varieties.
Flavoring
Some juice flavors like apple cinnamon contain extra sweeteners. Stick to plain apple juice for the fewest sugars.
Nutrition facts of no sugar apple juice
Here is how unsweetened apple juice compares nutritionally to regular apple juice:
Calories
| Beverage | Calories per 8 oz |
| Regular apple juice | 120 |
| 100% apple juice | 110 |
| Unsweetened apple juice | 50-60 |
| Artificially sweetened | 5-15 |
As you can see, unsweetened varieties have significantly fewer calories than traditional apple juice.
Sugar content
| Beverage | Grams of sugar per 8 oz |
| Regular apple juice | 24g |
| 100% apple juice | 24g |
| Unsweetened apple juice | 0-3g |
| Artificially sweetened | 0g |
No sugar varieties contain negligible amounts of sugar compared to regular juice.
Micronutrients
All types of apple juice – regular, 100% juice, unsweetened, and artificially sweetened – provide vitamin C, potassium, and small amounts of B vitamins. When sugars are removed, the main nutrient you miss out on is carbohydrate energy.
Potential downsides of no sugar apple juice
While no sugar apple juice has benefits, there are a few potential downsides to consider:
Higher cost
These specialty juices tend to cost a bit more than regular bottled apple juice. Expect to pay $1-2 more per bottle.
May still affect blood sugar
Even without added sugars, apple juice can have an impact on blood glucose for people with diabetes due to naturally occurring fructose. Moderation is key.
Lower flavor intensity
Some find unsweetened varieties to be slightly less flavorful or satisfying. The lack of sweetness can take some getting used to.
Artificial sweetener concerns
The safety of non-nutritive sweeteners like sucralose is controversial. People aiming to avoid artificial ingredients may want to avoid these juices.
Nutrient loss from sugar removal
Some methods of sugar removal, like deionization, can also result in loss of beneficial minerals like potassium and magnesium. Check labels for added back nutrients.
Healthiest ways to consume apple juice
Here are some tips for incorporating apple juice into your diet in a healthy way:
Opt for 100% juices
Choose varieties labeled as 100% apple juice instead of juice cocktails or blends whenever possible.
Limit portion sizes
Stick to smaller serving sizes, like 4-6 oz instead of 8-12 oz. This helps control calories and sugar intake.
Dilute with water
Cut your juice with an equal amount of water to reduce the concentration of sugars and acids.
Avoid added sweeteners
Stay away from apple juice labeled with added sugars, honey, cane juice, etc. Read labels closely.
Consume with meals
Drinking apple juice alongside protein, fat, fiber, and solid food can help blunt blood sugar spikes.
Watch for variety
Some apple juice uses mainly high-sugar apple varieties, like Golden Delicious or Gala. Juices with Granny Smith or Fuji may be less sweet.
Make your own
Press apples yourself for full control over sugar content. Leave the skin on for more fiber and nutrients.
Is it worth paying more for no sugar apple juice?
Unsweetened and 100% apple juice does tend to cost 20-50% more than regular bottled juice. Is this premium worth it? It depends on your individual situation and goals:
For most healthy individuals, paying extra for no sugar juice may be unnecessary. Moderating portion sizes of regular juice is likely sufficient.
However, if you have specific health reasons for limiting sugar – like diabetes or candida – the extra cost can be justified.
Likewise, if you are following a no-added sugar diet like keto or paleo, the increased price lets you fit apple juice into your diet.
Those with a strong preference for lightly sweetened beverages may also find it worth paying more for a low sugar juice with a flavor profile they enjoy.
If you consume juice frequently or in large amounts, an unsweetened variety can help slash daily sugar intake without sacrificing the enjoyment of juice.
Overall, the additional cost of no sugar apple juice should align with your personal health needs and budget considerations. Examining your motivations can help determine if it’s a smart choice.
Recipes using no sugar apple juice
No sugar apple juice can be used as an ingredient in many healthy recipes, including:
Apple cinnamon oatmeal
Cook oats in unsweetened apple juice instead of water for extra flavor. Top with cinnamon and sliced apples. The juice adds sweetness without excess sugar.
Chia pudding
Mix chia seeds with apple juice and refrigerate overnight to create a creamy, fruity pudding without added sweeteners.
Overnight oats
Soak oats in no sugar apple juice overnight in the fridge for sweet, apple cinnamon flavored overnight oats.
Smoothies
Add some apple juice to your blender when making fruit and green smoothies. It provides natural sweetness without spiking the sugar content.
Pancakes or waffles
Swap the water in your pancake or waffle batter for apple juice to give them an apple pie flavor.
French toast
An egg-dipped French toast soaked in apple juice cooks up flavorful, tender and lightly sweet.
Glazes
Simmer apple juice to reduce it down to a syrupy glaze to brush on proteins, vegetables, sweet potatoes or desserts.
Popsicles
Freeze apple juice in popsicle molds for a refreshing, healthy frozen treat the kids will love.
Conclusion
While most traditional apple juices contain added sugars, there are more options available today for no sugar varieties, including 100% juice, unsweetened, and artificially sweetened products. Choosing one of these can help reduce dietary sugar and calorie intake. Paying attention to labels and shopping at health food stores are key to finding apple juices without any extra sugars. Incorporating unsweetened apple juice into recipes, smoothies, and other dishes allows you to take advantage of its subtle sweet apple flavor without spiking your blood sugar. Overall, no sugar apple juice can be a useful component of an eating plan for managing health conditions, weight loss, or simply appeasing a preference for less sugary beverages.
