Benefits of Blueberries, Blueberries Nutrition, Blueberry Benefits, Blueberry Nutrition Good Health
Blueberry Juice Nutrition Facts
Blueberry juice is a beverage that may be made from blueberries or from blueberry concentrate. Many brands of blueberry juice also add other fruit juices such as pomegranate, blackberry, apple, or cherry. Blueberry juice may also be combined with lemonade.
Many consumers wonder if drinking blueberry juice is as healthy as eating nutritious blueberries.
In general, eating whole fruit is considered to be healthier than drinking fruit juice. But you do gain some health benefits when you drink blueberry juice.
Nutrition FactsBlueberryJuice Nutrition FactsServing Size 8 ounces (240 ml)Per Serving% Daily Value*
|Calories from Fat 0|
|Total Fat 0g|
|Saturated Fat 0g||0%|
|Polyunsaturated Fat 0g|
|Monounsaturated Fat 0g|
|Dietary Fiber 0g||0%|
|Vitamin A 0% · Vitamin C 2%|
|Calcium 2% · Iron 2%|
|*Based on a 2,000 calorie diet|
Carbs in Blueberry Juice
The calories in blueberry juice come almost entirely from carbohydrate in the form of naturally occuring sugar. But the number of carbs and sugar in blueberry juice can depend on the brand that you buy. Many commercially prepared blueberry drinks are blends made from several different types of juice and some may contain added sugars.
For example, V8 V-Fusion brand Pomegranate Blueberry 100% Juice is a blend of a variety of juices. The juice contains sweet potatoes, purple carrots, tomatoes, carrots, reconstituted apple juice, white grape juice, pomegranate, and blueberry juice. An 8-ounce serving of this juice provides 100 calories and 22 grams of sugar.
But Blueberry Juice Cocktail made by Ocean Spray provides 28 grams of carbohydrate and 28 grams of sugar. This fruit juice cocktail is made with cane or beet sugar, blueberry juice from concentrate, grape juice from concentrate, and apple juice from concentrate.
Blueberry juice with no added juices and no added sugar or other ingredients provides about the same number of calories per eight-ounce serving but less sugar (19 grams).
The glycemic index of most juice products and juices is in the moderate to high range, ranging in the mid-40s to low 50s depending on the fruit and the blend. As a basis for comparison, whole wild blueberries have a glycemic index of 53.
Blueberries have a low glycemic load with one-half cup measuring just 6.5 on the scale. Glycemic load is an estimated glycemic index that takes into account the serving size of a give food or beverage. It is considered to be more helpful than just using glycemic index for people who are choosing foods based on their effects on blood glucose.
Fats in Blueberry Juice
There is no fat in blueberry juice. However, blueberry juice smoothies may contain fat if full fat or low-fat dairy products (such as milk or yogurt) or other ingredients (almond milk, protein powder, or nut butters) with fat are used to make the drink.
Protein in Blueberry Juice
There may be up to one gram of protein in blueberry juice. But some varieties of blueberry juice that you make at home or buy in the stores will contain zero grams of protein.
Micronutrients in Blueberry Juice
A one-cup serving of whole blueberries contributes just over 14 mg of vitamin C, or 24 percent of your total recommended daily intake if you consume a 2,000 calorie per day diet. You'll also benefit from getting 26 percent of your recommended daily intake of vitamin K when you consume the berries. Blueberries also provide a small amount of vitamins A, E, thiamin, riboflavin, thiamin, niacin, B12, and pantothenic acid.
The minerals in blueberries are not substantial. You'll get 0.5 mg of manganese when you consume a cup of berries. That's 25 percent of your daily recommended intake. You'll also benefit from small amounts of copper, potassium and other minerals.
When you drink blueberry juice, your intake of vitamins and minerals may be higher because you are consuming the juice of more than one cup of fruit. In addition, if blueberry juice is combined with the juice of other fruits, you'll gain the micronutrients provided by that juice. However, if water is used to dilute the juice, you may get fewer micronutrients.
Fans of blueberry juice say that drinking the beverage can provide several health and beauty benefits. For example, one website claims that it can boost weight loss, help prevent Alzheimer's and Parkinson's disease, boost heart health and ward off other illnesses.
But there is limited information to support these claims. Blueberries and blueberry juice do provide vitamin C, but a full cup of the juice only provides two percent of your daily recommended intake. You'd have to drink a substantial amount of the juice to get the amount that experts advise. In addition, while vitamin C is good for you, the full benefits of the micronutrient remain unclear.
Vitamin C must be consumed in the diet because our bodies are unable to make it. We know that vitamin C (L-ascorbic acid) is essential for good bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing. But claiming that it can prevent disease may be premature.
According to the National Institutes of Health, "ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role."
You'll also get a healthy boost of manganese when you consume blueberry juice. Manganese is important for enzyme activation in the body, carbohydrate and protein production, sex hormone production and bone development.
How should I select the best blueberries for blueberry juice?
The recommends that you look for berries that are firm, dry, plump and smooth-skinned, with a silvery surface bloom and no leaves or stems. They also advise that you should find blueberries that have a deep purple-blue to blue-black color. Size is not an indicator of quality.
How should I store blueberries so they stay fresh to make blueberry juice?
The Council recommends that you refrigerate fresh blueberries when you get them home, either in their original plastic pack or in a covered bowl or container. Do not wash berries when you get them home. Instead, wash your blueberries just before you and them. Blueberries should be consumed or used in juice within 10 days of purchase.
Is it better to buy pre-made blueberry juice, blueberry juice concentrate, or make your own blueberry juice at home?
It may be more cost-effective to buy blueberry juice at the market, rather than making it yourself. It may take several pints of blueberries to get a cup of juice using your home blender or juicer. However, be careful that you purchase blueberry juice (if that is what you want) rather than a blueberry juice cocktail that is likely to contain other fruit juices and/or added sugar.
Is blueberry juice healthier than whole blueberries?
You may gain more vitamins and minerals when you consume blueberry juice, however, you also get a substantial boost of sugar without the benefit of fiber. One cup of berries provides 3.6 grams of dietary fiber or 14 percent of your daily recommended intake. Fiber helps to slow the absorption of sugar so your blood glucose doesn't spike after drinking. Fiber also provides other health benefits, so health experts generally advise choosing whole fruit over fruit juices.
Cooking and Preparation Tips
If you have a juicer, you can make blueberry juice at home with little effort. A blender also works, but you'll have to follow a few extra steps
How to Make Blueberry Juice—5 Steps
- Begin with 3-5 cups of berries. Rinse the berries and remove any stems or rotten berries.
- Add the fruit to a to a blender.
- Blend on high for 20-30 seconds until the fruit is liquefied.
- Strain to remove fruit skins and stems.
If you prefer, you can add water to the juice to thin it out.
Use blueberry juice as a stand-alone drink or add it to lemonade, sparkling water, or other fruit juices for flavor.
Allergies and Interactions
According to the American Academy of Allergy, Asthma, and Immunology, blueberry allergy is possible but not common. They note that blueberries are members of the Ericaceaefamily and there is only one reported case of allergy to blueberries. However, in terms of cross-reactivity between blueberries and other berries such as blackberries and strawberries, the source advises caution because there are very few studies to offer guidance.
The notes that because of the high concentration of manganese in blueberry juice, it may act as a negative contrast agent if you undergo an MRI of the gastrointestinal tract. For that reason, you may want to avoid the juice if your doctor recommends the test.
Lastly, the source notes that blueberries may have a glucose lowering effect, so dose adjustments may be necessary if you are on antidiabetes medicines. However, there is limited evidence to support the concern. If you drink blueberry juice and are on medications to manage diabetes, talk to your doctor to get the best advice for you.
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