葡萄汁健康嗎? 糖含量及更多

Types of grape juice

There are many types of grape juice. They vary in nutritional content and which specific grapes they are made from.

Purple grape juice is the most common commercial variety. It is dark in color and is usually made from Concord grapes.

You can also buy white grape juice, which is made from green-skinned grapes and has a slightly sweeter taste.

Some grape juice is labeled as 100% juice, which means that all ingredients are extracted from fruits or vegetables.

Other varieties are labeled as juice concentrate. This means that most of the water has been removed, resulting in a more concentrated product.

Grape juice is also found in many juice cocktails, some of which contain a mixture of multiple fruits.

Grape juice can be sweetened or unsweetened. Sweetened grape juice contains added sugars, such as high fructose corn syrup. Added sugar can be found on the ingredients label.

Nutrients

Although grape juice is rich in carbohydrates and natural sugars, it is also a good source of several nutrients, including vitamin C and manganese.

One cup (237 ml) of unsweetened purple grape juice contains the following nutrients:

  • Calories: 152
  • Protein: 1g
  • Fat: 0.3g
  • Carbohydrates: 37.4 grams
  • Fiber: 0.5g
  • Vitamin C: 70% of the Daily Value (DV)
  • Manganese: 26% of daily value
  • Magnesium: 6% of daily value
  • Potassium: 6% of daily value
  • Copper: 5% of DV

Many types of grape juice contain added ascorbic acid, also known as vitamin C. This nutrient is essential for immune function and skin health.

Grape juice is also rich in manganese, a mineral involved in bone formation and the production of certain neurotransmitters in the brain.

In addition, grape juice contains a variety of flavonoids and polyphenols. These plant compounds act as antioxidants, preventing oxidative stress and inflammation.

Grape Juice Benefits

Grape juice has a variety of health benefits. For example, it promotes heart, immune system, and digestive tract health.

Enhance heart health

Multiple studies have found that grape juice can support heart health due to the antioxidant compounds it contains.

According to one review, flavonoids found in Concord grape juice may help reduce several risk factors for heart disease, including:

  • inflamed
  • plaque buildup in arteries
  • platelet aggregation
  • Cholesterol and triglyceride levels

In one small study of 25 women, drinking white grape juice daily for 30 days increased HDL good cholesterol levels by 16% and reduced belly fat.

Likewise, one review reported that grape products, including grape juice, significantly increased levels of total cholesterol, LDL bad, and HDL good cholesterol compared with controls. Therefore, it may help prevent heart disease.

Still, more high-quality research is needed to better understand the effects of juice on heart health.

Promote immune function

Grape juice from many varieties is rich in the micronutrient vitamin C.

Vitamin C can enhance immune function by reducing oxidative stress and supporting immune cell function.

Getting enough vitamin C in your daily diet can reduce your susceptibility to illness and infection, including respiratory infections such as the common cold.

Grape juice is also a great source of antioxidants, such as resveratrol, a compound that can reduce inflammation and modulate immune cells.

Support digestive health

Some studies have found that grape juice may aid digestive health.

For example, a recent study showed that taking a grape powder supplement (equivalent to about 3.4 ounces (100 ml) of grape juice) can increase the diversity of the beneficial gut microbiome, thereby promoting digestive health.

Several animal studies have found similar results, noting that certain compounds and polyphenols extracted from grapes and grape juice can support gut microbiome health.

Some types of grape juice also contain small amounts of fiber, about 0.5 grams per cup (237 ml).

While this is much less than what's found in whole grapes, it can help you meet your daily needs for fiber, an essential nutrient that promotes regularity and digestive health.

Grape Juice Disadvantages

Although grape juice can be consumed in moderation as part of a healthy diet, there are some drawbacks to consider.

May increase blood sugar levels

Grape juice contains large amounts of natural sugar. Even the unsweetened variety contains 36 grams per 1 cup (237 ml) serving.

Juice is also lower in fiber than whole fruit. Fiber slows down the absorption of sugar into the blood to stabilize blood sugar levels .

Several types also add large amounts of sugar for sweetness. Research shows that increased intake of sugar-sweetened beverages may increase the risk of type 2 diabetes and impaired blood sugar control.

That said, unsweetened varieties may not have the same effect. Some studies show that drinking 100% fruit juice is not associated with increased blood sugar levels or an increased risk of type 2 diabetes.

May help with weight gain

Grape juice is low in fiber, which means it doesn't increase satiety in the same way that the whole fruit does.

Research shows that liquid foods are more likely to make you feel full than solid foods. Therefore, you may feel hungrier after drinking a glass of grape juice than if you eat fresh grapes.

Sugary drinks, such as grape juice with added sugar, are also linked to a higher risk of weight gain, overweight, and obesity in children and adults.

Additionally, some types of sweetened grape juice are high in calories and may lead to weight gain if consumed in large amounts and you make no other changes to your diet.

generalize

Grape juice can be enjoyed in moderation as part of a balanced diet. Stick with unsweetened varieties made with 100% grape juice, or choose whole grapes, which are rich in fiber.

Grape juice is a good source of several important nutrients, including vitamin C, manganese and antioxidants.

It has also been linked to a variety of health benefits. For example, it can support heart health, immune function, and digestive health.

However, it is also high in sugar and contains less fiber than whole fruit. If consumed in large amounts, it may increase blood sugar levels or cause weight gain.

Therefore, it's best to stick to moderation and, if possible, choose unsweetened varieties made from 100% grape juice.

Or, choose whole fruit to increase your fiber intake and take advantage of the many health benefits grapes offer.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
哪些職業對健康影響最大?科學與現實的分析

哪些職業對健康影響最大?科學與現實的分析

在現代社會中,工作佔據了人們生命中相當大的一部分。然而,不同職業對健康的風險並不相同。一些工作性質或環境,會顯著增加慢性病、心理壓力、甚至縮短壽命的風險。以下從科學研究與醫學角度,探討幾類對健康損害較大的職業,並附上相關統計數據。

電擊槍的機制與對人體健康影響

電擊槍的機制與對人體健康影響

在現代執法中,警察常使用所謂「非致命性武器」(less-lethal weapons),其中最廣為人知的便是 電擊槍(Taser)。電擊槍的設計初衷是提供一種介於徒手制服與槍械之間的選擇,藉由暫時性電擊使嫌疑人失去行動能力,以降低致命暴力發生的風險。然而,電擊槍並非完全無害,背後涉及的電流機制與人體生理反應值得深入探討。

PD-(L)1/VEGF「三抗」:腫瘤免疫治療新方向

PD-(L)1/VEGF「三抗」:腫瘤免疫治療新方向

腫瘤治療的新挑戰 近十年來,免疫檢查點抑制劑(Immune Checkpoint Inhibitors, ICIs)改變咗癌症治療格局。當中 PD-1/PD-L1 抑制劑 已經成為多種腫瘤的一線或二線療法,而 VEGF 抑制劑 亦係抗血管生成治療嘅核心藥物。然而,臨床數據顯示,雖然 PD-(L...
疲勞駕駛的健康風險與新科技防護:REMONY 裝置的認證分析

疲勞駕駛的健康風險與新科技防護:REMONY 裝置的認證分析

疲勞駕駛一直是全球道路安全的重要議題。許多人將疲勞視為「只是累了」,但科學研究表明,當人處於極度疲倦時,大腦功能下降的程度可與酒精中毒相當。不僅如此,長時間駕駛還會對身體健康造成慢性負擔。隨著科技發展,越來越多可穿戴裝置被設計用來協助監測疲勞狀態,其中,日本 Medirom 公司開發的 REMONY 裝置近日獲得國土交通省(MLIT)認證,成為市場矚目的焦點。本文將先探討疲勞駕駛的健康風險,然後客觀分析 REMONY 裝置的技術特點與潛力。

腳跟為何會變黃乾裂?成因與護理全攻略

腳跟為何會變黃乾裂?成因與護理全攻略

腳跟皮膚為何容易出現問題? 腳跟係身體承受最大壓力嘅部位之一。每日行走、站立,腳跟長期摩擦同受壓,如果缺乏適當護理,就會導致角質層過度增厚、乾燥同龜裂。當角質層愈厚,皮膚顏色會慢慢變得偏黃,甚至暗啡。 造成腳跟黃、裂、脫皮的常見原因 角質層增厚長期行走或穿硬底鞋,令腳跟角質層積聚過多,顏色...
Wi-Fi 會唔會對人體有害?科學研究同日常生活影響全解析

Wi-Fi 會唔會對人體有害?科學研究同日常生活影響全解析

Wi-Fi 幾乎已經變成日常生活不可或缺嘅一部分。無論係屋企、公司、學校,甚至咖啡店同巴士,都有無線網絡覆蓋。但好多讀者都會擔心:「成日浸喺 Wi-Fi 入面,會唔會慢慢影響身體健康?會唔會致癌?會唔會令我失眠或者精神差?」 今篇文章會由淺入深,帶大家了解 Wi-Fi 嘅電磁波特性、科學研究結...
長時間保持一個姿勢,點解會痛、僵硬、麻痺?|久坐對身體嘅危害

長時間保持一個姿勢,點解會痛、僵硬、麻痺?|久坐對身體嘅危害

好多人每日要長時間坐喺辦公室、電腦前面,或者瞓覺時維持同一個姿勢。結果往往出現腰酸背痛、手腳麻痺,甚至覺得關節「鎖住」郁唔到。久坐傷身腳麻痺點解長時間坐姿影響健康,都係大家經常搜尋嘅問題。今次我哋就一齊睇下背後原因。

癌症如何擴散:從一個器官走到另一個器官的旅程

癌症如何擴散:從一個器官走到另一個器官的旅程

癌症最令人畏懼的地方,不單在於原發腫瘤本身,而是它能夠 轉移(Metastasis) —— 由原本的器官擴散至身體其他部位。事實上,大多數癌症致命的原因,並非來自腫瘤的「原居地」,而是因為它在其他重要器官(如腦、肝、骨、肺)形成了新的腫瘤。

腦癌種類全面介紹|常見類型與特徵

腦癌種類全面介紹|常見類型與特徵

腦癌(Brain Cancer)泛指源自腦部或蔓延至腦部的惡性腫瘤。臨床上可分為兩大類: 原發性腦腫瘤(Primary Brain Tumors):由腦部細胞本身變異而成。 繼發性腦腫瘤(Secondary / Metastatic Brain Tumors):由其他器官的癌細胞(如肺...