What is lowest in sugar and calories?

The calorie and sugar content of apple cider and apple juice are similar, although apple cider has slightly more calories and less sugar than apple juice. Keep in mind that calorie and sugar content may vary from product to product, depending on how they are made.

However, some apple juice products contain added sugar. For example, apple juice blends often contain added sugar to improve their taste. Ocean Spray Cranberry Apple Juice contains 23 grams, or 5.75 teaspoons of added sugar per 8-ounce serving.

Apple cider generally contains 100% apple juice, with no added sugars. However, hard ciders can be very high in added sugar, so it is important to always read ingredient and nutritional value labels when purchasing drinks.

Apple cider and apple juice are high in carbohydrates and low in nutrients that promote satiety and regulate blood sugar, like protein and fiber.

Satiety and blood sugar

Drinking drinks that are high in carbohydrates and low in protein and fiber, such as apple cider and apple juice, will cause blood sugar levels to rise because the sugars in these drinks are easily and quickly absorbed into the bloodstream.

Fiber and protein slow digestion, reducing the rate at which sugar is absorbed, leading to a slower, steadier rise in blood sugar. This is why it is better to consume apple juice and apple cider alongside meals and snacks rich in protein and fiber rather than drinking them alone.

Fiber and protein also promote satiety by triggering the release of satiety hormones. Apple juice and apple cider lack these nutrients, so they are not very filling and should not be used as meal or snack replacements.

Plant nutrients and compounds

Apple juice and apple cider alone are not a good source of vitamins and minerals. However, many apple juice products are fortified with vitamin C. For example, an 8-ounce serving of Mott’s 100% Original Apple Juice covers 120% of the daily value for vitamin C.

Apple juice and apple cider also contain phytochemicals, including polyphenolic compounds, such as chlorogenic acid, caffeic acid, p-coumaric acid, and ferulic acid, which have powerful cell-protective properties. Diets rich in polyphenols may protect against common health problems, such as heart disease and certain cancers.

However, processing apples to make juice can reduce polyphenol levels by up to 90%. Clear apple juice has the lowest polyphenol content, while unfiltered, cold-pressed juices and ciders retain the most polyphenols.

Apple juice and apple cider can fit into most whole-food diets, even if you’re trying to lose weight or manage your blood sugar. The key is to limit your consumption and pair these drinks with meals and snacks that promote satiety.

Here are some tips to help you enjoy cider and apple juice healthily:

• Pair them with fiber and protein: Drinking them with meals and snacks high in protein and fiber can help slow the absorption of sugar and promote feelings of fullness.
• Choose unsweetened versions: Some apple juice products contain added sugar, which can harm your health if consumed in large quantities. Check the nutrition label for added sugars and look for “100% juice” with no added sweeteners.
• Pay attention to your portion size: Stick to small portions, such as 4 to 8 ounces of juice and cider. To maintain optimal hydration, it is best to drink water throughout the day and consume drinks such as apple juice sparingly.
• Consider dilution: If you’re concerned about their impact on blood sugar, you can dilute apple cider and apple juice with water, which significantly reduces their carb and calorie content while retaining their flavor.

Since juices lack essential nutrients like fiber and phytochemicals, eating whole fruits gives you more nutrition and greater health benefits.

Apple cider and apple juice can both fit into a healthy diet in moderation, but neither should replace whole fruit.

They are both high in natural sugars but low in satiating nutrients, like fiber, so these drinks should be consumed in small quantities.