According to a survey, Aussies consume more than 14 tablespoons or 60 grams of sugar per day. This equals to 22 kgs of sugar a year, which is more than the recommended amount of 25 grams per day.
A lot of this sugar comes from sweet juices. For example, a smoothie and a fruit yogurt contain 30 grams of sugar, fruit juices contain 60 grams of sugar. Therefore, there is a dire need to switch to low sugar juice to upkeep your health.
Let’s find out where you can find low sugar juice in Australia.
1 teaspoon of sugar contains 16 calories and a high-sugar juice can contain between 40-60 grams of sugar which is equivalent to almost 14 teaspoons of sugar. If we add up the numbers, one glass of high-sugar juice can add up to 210 calories. This is concerning because an increasing amount of calories can lead to an unhealthy weight gain.
Why Is It Important To Switch to Low Sugar Juices?
Tooth decay is another problem that accompanies when you consume juices that are high in sugar. Bacteria exists naturally in our mouth and it reacts with sugar to form plaque and causes our teeth to decay.
Several other problems associated with high-sugar drinks include diabetes, hypertension, and depression. Other than this, it can also lead to an increased risk of heart disease, and acne.
Moreover, some reports suggest that consuming juices that are high in sugar can also cause atherosclerosis.
This is why one should get rid of all the high-sugary juices and turn to low sugar juice.
Where to find them?
Now that we know how important it is to limit sugar consumption for your wellbeing, the next step involves finding the best low sugar juices.
When you stick to low sugar juices, it won’t disrupt the levels of insulin in your body. This is quite important because elevated insulin can lead to type 2 diabetes.
Apart from that, low sugar juices will keep your weight in check, prevent the occurrence of acne, and will keep you protected from a number of diseases.
Without much ado, let’s find out where to find the best low sugar juice in Australia:
- From the Market
This is a no brainer. The market is flooded with no or low sugar juices. You can pick ‘em from any store. Just pay attention to the packet and how much sugar it contains before you make a selection.
While these branded or packed juices are easily available, they may not be the best option. They’re not only typically more expensive but also often contain preservatives and other ingredients that may not be good for your health.
This is why we suggest that you make your own low sugar juice.
- Low Sugar Fruit Juices
Fruits provide us with many benefits whether we eat them raw or convert them into a juice. However, some fruits such as pineapples, bananas, and watermelons are high-sugar fruits and should be avoided if your goal is to reduce sugar intake.
Some good low-sugar fruits include:
- Cranberry: Cranberries offer many health benefits to the human body. They taste delicious and are easy to find in Australia.
What It Contains:
Cranberry is said to improve heart health and fight urinary tract infection. To make a low sugar juice out of it, avoid adding any sugar or similar ingredients.
When making cranberry juice, you can include other fruits as well to enhance the taste. Some good options include apples, grapes, and pears.
Cranberries are loaded with vitamin C which serves as an antioxidant and helps reduce high blood pressure.
It also provides with phosphorus, potassium, and magnesium. Phosphorus helps improve your bone health and provides you with energy as well.
Potassium helps fight a number of heart and kidney diseases. Moreover, it also helps in reducing stress and anxiety. Magnesium, on the other hand, can help in the absorption of calcium.
How To Make Cranberry Juice:
Take a large pot, add water, and cranberries to it. Start cooking on medium heat for 45 minutes or until the cranberries begin to turn soft.
Now, with the help of a strainer, separate the cranberries from the juice. Pour the juice in a glass and do not add any sugary ingredient such as honey or maple syrup. If the juice seems too strong, dilute with water, and drink chilled.
How Long Does It Last:
Properly refrigerated cranberry juice will last for 2-3 weeks.
- Lime
Another popular fruit that comes from the citrus family. Lime juice can refresh your body and fill you up with energy.
What It Contains:
Lime contains flavonoids and vitamin C. It plays a vital role in strengthening collagen and is known to rejuvenate and hydrate your skin.
How To Make The Best Low Sugar Lime Juice:
Lime juice is an easy to make drink. The ratio is 7:3, seven parts of water and 3 parts of lime.
Take 8 ounces of sparkling water and squeeze 1 lime in a juicer. Mix it in the glass of water and shake well. You can add ice if you want to. Do not add sugar, honey or maple syrup as it will increase the content of sugar.
How Long Does It Last?
Lime juice can last for only 2 to 3 days, that too if it is properly refrigerated.
- Lemon
Do not be too surprised seeing lemons on the list as they’re different from limes. They’re yellow in color and also bigger in size. Plus, they taste a little sweeter than limes. Despite this, lemons contain only 2.5 grams of sugar per 100 grams of lemon.
What It Contains:
Lemon contains vitamin C and vitamin A. It also rich in fiber, potassium, and carbohydrates. These nutrients are a must for our body.
How To Make The Best Low Sugar Lemon Juice:
Lemon juice is a breeze to make.
Squeeze one or two lemons in a pitcher. Now add this squeezed lemon liquid into a jar with a glass of water and stir well. Your lemon juice is ready.
How Long Does It Last?
Freshly squeezed lemon juice has a shelf life of 1 week if stored in a refrigerator.
2. Vegetable Juices (Low Sugar)
A lot of people prefer drinking vegetable juices to maintain their health. Vegetables, despite not always tasting very sweet, also often contain a lot of sugar.
You need to pick the right vegetable to control your sugar consumption. Some good choices include cucumbers, celery, spinach, tomatoes, beetroot, and parsley. You can also choose a blend of vegetable juices for more benefits.
What It Contains:
Depending on the vegetable, the juice may contain a variety of nutrients, minerals, and vitamins.
How To Make The Best Low Sugar Vegetable Juice:
Pick vegetables that are low in sugar and such as celery, cucumber. Place them all in a juicer and grind. Pour the contents in a glass and serve.
How Long Does It Last?
It will last for only 24 hours under room temperature and up to 72 hours if refrigerated.
3. Coconut Water
Coconut water is loved by Aussies due to its unique taste and benefits. Despite what some people think, 100 grams of coconut water contains only 4 grams of sugar, which is less than fizzy and carbonated drinks.
What It Contains:
Coconut water contains easily digestible carbs. It is loaded with potassium and is low in calories.
How To Make The Best Coconut Water:
Unfortunately, coconut water comes directly from the fruit which is why you cannot make it at home. You need to buy a freshly packed bottle of coconut water or a fresh coconut to take out water at home.
How Long Does It Last?
Coconut water’s shelf life is 24 hours. It will stay drinkable for 48 hours if refrigerated.
The ConclusionThese are some of the best low sugar juice sources that you can approach. Choose one that suits your taste and make sure to consume it fresh.
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