We know pop is not good for us. We see the results of it all around us in the waistlines of millions of Canadians. You could switch to water but you don’t like the flavor. So you look for something healthier and you decide on juice. It’s fruit right? How could it be bad for you. Fruit comes from nature so it has to be healthy but what’s in your juice and is it really healthy for you?

One of the most common ingredients in juice is water. Most types of juice contain a significant amount of water, which is important for hydrating the body and ensuring that we stay healthy and energized throughout the day. Water also helps to dilute the other ingredients in juice, making it easier for our bodies to absorb the nutrients and vitamins that are present.

Another common ingredient in juice is sugar. Many types of juice contain added sugar, which can provide a quick burst of energy but can also lead to blood sugar spikes and crashes. It is important to be aware of the amount of sugar that is present in juice and to choose varieties that are low in sugar or that contain natural sweeteners like fruit.

Fruit is another common ingredient in juice, and it is one of the main sources of vitamins and nutrients that are present. Fruits like oranges, apples, and strawberries are packed with vitamins and antioxidants that can help boost the immune system, improve digestion, and promote overall health and wellbeing. It is important to choose juice that is made from fresh, whole fruits rather than from concentrate or artificial flavors.

Vegetables are also often present in juice, and they can provide a wide range of health benefits. Vegetables like kale, spinach, and carrots are rich in vitamins and minerals that can help reduce inflammation, improve digestion, and support healthy skin and hair. Many people choose to add vegetables to their juice in order to increase their nutrient intake and to enjoy a wider range of flavors.

Finally, many types of juice contain preservatives and other additives that are designed to improve shelf life and enhance flavor. While these ingredients can be beneficial in some cases, they can also be harmful if consumed in large quantities. It is important to read the labels of juice carefully and to choose varieties that are free from harmful additives and that are made from high-quality, natural ingredients.

Let’s look at some of the wording printed on the labels of fruit beverages and see what they really mean.

Made from concentrate

This means the juice went through a process that removed water and left behind a concentrated form of (very sugary) juice. Then, the company will add water back in to make the juice. They may also add sugar at this point, so to avoid added sweeteners, look for the words, 100 percent juice with no added sugar. Remember though, juice is a condensed form of calories with no fiber, so drinking too much can easily pack on pounds.

Natural flavors

This is a murky term describing anything used to flavor food. One example: Orange juice may use the peels, rinds, and other byproducts to spruce up the taste. What it doesn’t mean: that the drink is “natural.” Processing may have removed these flavorings far from the original source.

With added vitamins or minerals

Companies pump nutrients into drinks to make them sound healthier, but your body benefits most from nutrients found in whole foods instead of when they’re added in. (Plus, added vitamins may convince you that the drink is healthy, so you may ignore less healthy ingredients like sugar.)

Colors and dyes

Blue #1 anyone? We recommend avoiding any drink with added colors “natural or synthetic” because these are often used to make drinks look more nutritious (like they were made with fruit, for example).

Bottled iced teas

General rule of thumb: Brew your own. Research from 2010 found that bottled varieties contain significantly fewer good-for-you antioxidant polyphenols than the real stuff. For some, you’d need to drink a whopping 20 bottles to equal one cup of traditional tea. If you’re craving it and you’re on the go, pick up calorie-free unsweetened bottles like those from Honest Tea.