What Makes a Juice “Natural” vs. “Artificial”?
When you walk through the juice aisle, you will see labels like natural, 100% juice, fruit drink, fruit beverage, and artificial flavors. With so many different choices, it is easy to wonder what these words actually mean.
If you are trying to choose a healthy fruit juice, understanding the label is a great place to start. The word “natural” may sound like the obvious choice, but there is more to the story.
What Does “Natural” Mean?
One thing that surprises many people is that the U.S. Food and Drug Administration (FDA) does not have a formal definition for the word “natural.”
The FDA has a longstanding policy that generally considers “natural” to mean that nothing artificial or synthetic has been added that would not normally be expected in that food. However, the FDA also makes it clear that the term does not mean the food is automatically healthy or nutritious.
That is an important distinction.
A juice can be labeled natural and still contain a significant amount of naturally occurring sugar. So, when looking for a healthy fruit juice, don’t stop at the front of the bottle. Turn it around and read the nutrition and ingredient labels.
What Is 100% Fruit Juice?
Another label worth understanding is 100% juice.
According to the FDA, beverages that contain less than 100% juice generally need to be identified with terms such as “juice drink,” “juice beverage,” or “juice cocktail.” A product made from concentrate can still be 100% juice as long as it meets the applicable requirements.
This is why checking the percentage of juice can be useful.
For example, a bottle with pictures of oranges, apples, or berries on the front might look like a healthy choice, but the actual beverage could contain less juice than you expect.
The ingredient list gives you a clearer picture of what you are drinking.
So What Makes Juice Artificial?
Artificial juice or fruit-flavored beverages may contain artificial flavors, colors, sweeteners, or other ingredients that help create a particular taste, appearance, or texture.
But there is an important fact consumers should know: “artificial” does not automatically mean unsafe.
The FDA regulates food ingredients and requires them to meet applicable safety standards. Natural and artificial flavors are treated as ingredients based on how they are derived and used.
In other words, “natural” does not automatically equal healthy, and “artificial” does not automatically equal dangerous.
The entire ingredient and nutrition profile matters.
Is Fruit Juice Actually Healthy?
Fruit juice can provide nutrients. Depending on the type, it can contain vitamins and minerals such as vitamin C and potassium.
However, there is another important difference between fruit juice and whole fruit: fiber.
Whole fruits generally provide substantially more dietary fiber than fruit juice. The USDA recommends that at least half of the recommended amount of fruit come from whole fruits rather than juice.
That does not mean you have to eliminate juice from your diet. It simply means juice and whole fruit serve different purposes.
If you enjoy a healthy fruit juice, paying attention to portion size and the nutrition label can help you make a better choice.
How to Pick a Better Juice
Choosing a better juice doesn’t have to be complicated.
Before putting the bottle in your cart, ask yourself:
- Is this 100% fruit juice?
- Does it contain added sugars?
- What ingredients are listed?
- Does it contain natural or artificial flavors?
- How much sugar is in one serving?
- How large is the serving size?
These simple questions can tell you much more than the word “natural” printed across the front.
Natural Doesn’t Always Mean Better
At the end of the day, choosing a healthy fruit juice is about understanding what you are actually buying.
“Natural” can tell you something about how certain ingredients are derived, but it does not guarantee that the entire beverage is nutritionally superior.
Look at the percentage of real juice, ingredients, added sugars, serving size, and overall nutrition. And whenever possible, remember that whole fruit provides something juice doesn’t provide as much of: dietary fiber.
The best choice isn’t necessarily the bottle with the biggest “natural” claim on the label. It is the product you understand and feel comfortable making part of your overall diet.