How to Pick (or Make) the Healthiest Juice Possible, According to RDs

Learn how you can make sure your juice is actually healthy for you.

With a juicery on every corner and a well-stocked beverage section at every health food store, it's easy to just grab a nutrient-packed refreshment after that free yoga class or if you skipped lunch. While a fruit-and-veggie-loaded drink sounds righteous in theory, are juices really healthy? If so, which is the healthiest juice you can drink regularly without worrying about excess sugar or carbs? We asked nutritionists how to select a juice that's good for you.

Is Juice Healthy?

Juice might be a healthy addition to your diet if it doesn't contain a lot of added sugar and preservatives. However, in some cases, you may be better off eating whole fruit that is loaded with fiber, especially if you need to eat a low glycemic diet.

"Juices can be part of a healthy diet, but they are not a replacement for whole fruits and veggies, especially because you're not getting the fiber," explains Dana Angelo White, RD, author of Healthy, Quick and Easy Juicing. "That being said, you're still getting the nutrients and the hydration—preferably by making your own juices or buying those with the simplest ingredients."

Expert Tips

01 of 05

Look at the label.

Just because the drink says "healthy" on the label doesn't mean it's actually good for you. Plus, many store-bought drinks contain ingredients that negate all that goodness you're hoping for. "Most juices you buy in the market need to be shelf-stable, which means they often include added ingredients that are not exactly all-natural," says White. "As a general rule, if you can't pronounce it, investigate what it is."

The other thing to watch out for is added sugars. Many brands load on the sweetness to compensate for all the "greenness." Finally, pay attention to portions. White points out that while it may look like a small bottle, often there are two or more servings in there.

02 of 05

Choose cold-pressed juices.

If you want to ensure your juice is clean, opt for cold-pressed juices when you can. "Cold-pressed juices are often made in what is called a slow-masticating juicer that has low RPMs and does not produce heat, which helps the juice to retain its nutritional value," explains Megan Roosevelt, RDN, author of The 5-Day Juicing Diet. "Still, making your own homemade juice is one of the best ways to keep your juice lower in sugar and be able to choose your own ingredients that best benefit your health needs." While some juicers are pricey, those $8 bottles at the juicery aren't exactly cheap either.

03 of 05

Pick ingredients you don't normally eat.

Not all of us are Instagram-worthy health food chefs who whip up veggie-packed, spice-laden curries. Luckily, juices can become a vehicle for the nutritional powerhouses that are tough to incorporate into your diet. "Ingredients like turmeric fight inflammation. Ginger is an antioxidant that is beneficial for digestion. There are so many ways to mix up your juices and reap the benefits of these superfoods," says White.

While fruits are certainly full of good-for-you vitamins, aim to make your juices more veggie-based. "You'll want to make sure they are low in sugar, with primarily veggies and some fruits for natural sweetness," says Roosevelt. Veggies like beets and carrots are already on the sweet side. Fruits like pineapple and apples can cut the "green" flavor of your juices, while pomegranate is high in phytochemicals, making it a very powerful fruit source.

04 of 05

Stick with seasonal produce.

Whether we're talking juices, salads, or bowls, eating locally and seasonally is always the preferred way to go. "Your juices will taste far better and be more flavorful if your fruits and veggies are in season and at their peak," says White. "For example, citrus and pineapple are always great in the cooler months, while watermelon is delicious and refreshing in the summer." Check to see what's in season and then plan your juice menu accordingly.

05 of 05

Don't drink detox juices all day long.

We all know about the dark underbelly of the juicing world: those all-or-nothing detox diets where you drink nothing but juice for several days. Not only is this unhealthy, but you don't need them.

"Juices are not a meal replacement nor are they a replacement for whole fruits and vegetables. It's a supplement, like a vitamin, [to what you're already eating]," explains White. Plus, actual fruits and veggies are already body detoxifiers in their natural fiber-full form, so skimming it down to a juice and drinking only that for days on end isn't only useless, it's torturous. Clean juices, with the right nutrient-dense ingredients, can be a great addition to your diet, but they should never be the basis of it.

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  1. Zhang HA, Kitts DD. Turmeric and its bioactive constituents trigger cell signaling mechanisms that protect against diabetes and cardiovascular diseasesMol Cell Biochem. 2021;476(10):3785-3814. doi:10.1007/s11010-021-04201-6

  2. Wu S, Tian L. Diverse phytochemicals and bioactivities in the ancient fruit and modern functional food pomegranate (Punica granatum)Molecules. 2017;22(10):1606. doi:10.3390/molecules22101606

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