Is apple juice just as bad as alcohol?

Many of us enjoy a refreshing glass of apple juice or a social drink now and then, but have you ever wondered how they stack up in terms of health? 

While apple juice and alcohol may seem worlds apart, there’s growing curiosity about whether one could be just as harmful as the other for our bodies. 

In a clip from The Diary of a CEO Podcast, former neuroendocrinologist Dr Robert Lustig claims, “Children have fatty liver disease even when they don’t drink alcohol because they drink apple juice which is metabolised just like alcohol (sic).”

 

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Shubha Ramesh L, Chief Dietician & Nutritionist at DHEE Hospital says, “The subject of whether apple juice is as harmful as alcohol may seem shocking, but it’s worth investigating. Both drinks have different effects on our bodies, and recognising them can help us make better decisions.” 

Key differences in the health impacts of regular apple juice consumption versus moderate alcohol consumption

Apple juice and alcohol offer some contrasting health impacts due to their different contents, informs Shubha. Apple juice boasts natural sugars like fructose and glucose, alongside vitamins and antioxidants like vitamin C. 

“However, its high sugar content can be a concern, especially with frequent or large consumption. Processed apple juice, commonly found in supermarkets, often lacks the fibre and some nutrients present in fresh juice,” she states. 

Processed by the liver, regular alcohol consumption can cause significant damage. (Source: Freepik)

Moderate alcohol consumption, particularly red wine, has been linked to potential benefits like improved heart health due to its antioxidant content. But, it’s important to remember that alcohol is a toxin our bodies need to process. Even moderate drinking can negatively affect liver function, brain health, and overall well-being.

Metabolic effects of the sugars in apple juice compare to the effects of alcohol on the body

Our bodies process the sugars in apple juice and alcohol very differently, impacting factors like blood sugar, liver function, and weight gain, remarks Shubha.

Blood Sugar: Apple juice, with its high fructose content, triggers rapid blood sugar spikes followed by crashes. This can lead to increased hunger and overeating, potentially causing issues for people with diabetes or at risk of developing it. Alcohol consumption also disrupts blood sugar, causing both short-term spikes and drops. Regularly drinking alcohol can contribute to insulin resistance, making it harder for the body to manage blood sugar effectively in the long run.

Liver Function: Excessive apple juice consumption can overload the liver with fructose, potentially leading to fatty liver disease. While moderate amounts are generally safe, overdoing it can stress the liver.  Alcohol, however, is a more direct threat. Processed by the liver, regular alcohol consumption can cause significant damage, including fatty liver disease, hepatitis, and cirrhosis. Even moderate drinking can increase liver enzymes, indicating stress on this vital organ.

Weight Gain:  Both apple juice and alcohol contribute to weight gain if consumed excessively. The high sugar content in apple juice translates to high calories, and liquid calories are less filling than those from solid food, making it easy to overconsume.  Alcoholic drinks are also calorie-dense and can stimulate the appetite, leading to increased food intake and weight gain.

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