The 6 Healthiest High-Protein Nuts You Can Eat

 Nuts are an excellent choice for healthy snacking and boosting the protein content of your meals. Packed with plant-based protein, vitamins, minerals, and fiber, they offer a wealth of nutritional benefits. Research shows that incorporating nuts into your diet can help increase satiety, support healthy weight management, and even improve blood sugar control, potentially reducing the risk of insulin resistance. If you're physically active or working on building lean muscle, nuts can be a valuable source of protein as research shows these plant proteins can stimulate muscle protein synthesis to help build and repair muscle.

Whether you enjoy them as a quick snack, sprinkle them on salads, or use them in baking, nuts are a versatile and nutritious addition to your diet. To help you choose the nuts that provide the best protein bang for your nutritional buck, we consulted Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who shares insights on the six highest protein nuts and how to include them in your diet.  

Peanuts

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Nutrition (Per 1-ounce):
Calories: 161
Protein: 7 g

Although technically a legume rather than a nut, peanuts are a stellar choice when choosing high-protein nuts to munch on. They're also highly versatile and can be enjoyed in several ways, including as a peanut butter sandwich, roasted peanuts, or a base for homemade sauces.

"Peanuts contain the highest amount of protein out of any other nut. They're also a good source of magnesium, which helps regulate blood sugar levels. While nuts can be quite expensive, depending on the type you buy, peanuts are among the more affordable variety," says Moody. 

Almonds

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Nutrition (Per 1-ounce):
Calories: 164
Protein: 6 g

Almonds contain 6 grams of protein and 164 calories per ounce. According to a 2020 study in Nutrients, almonds are an excellent source of plant protein, healthy fats, fiber, vitamin E, and essential minerals like magnesium. Their versatility allows you to enjoy them as a topping on your breakfast cereal, in yogurt parfaits, or simply as a solo snack.

"Almonds are high in vitamin E, which is an important antioxidant known for helping to clear free radicals and inflammatory compounds from the body," Moody explains. "They can also help lower cholesterol. Also, they're lower in fat than many other nuts, which makes them more fitting in a weight loss diet."

Pistachios

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Nutrition (Per 1-ounce):
Calories: 159
Protein: 6 g

Pistachios stand out with their vivid green color and satisfyingly crunchy shells. One ounce of pistachios packs roughly 6 grams of protein and 159 calories. They're also rich sources of fiber, healthy fats, vitamins, minerals, and antioxidants like flavonoids and anthocyanins that make them highly anti-inflammatory.

"The wonderful thing about pistachios is they contain all nine essential amino acids or amino acids the body cannot make on its own and must get from food," says Moody. "This is a rare quality of plant foods as typically animal protein sources are the most reliable sources of these compounds. Pistachios still contained in the shell can also be useful for weight loss, as it's more difficult to eat them too quickly when you have to work for the nut inside." 

Cashews

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Nutrition (Per 1-ounce):
Calories: 157
Protein: 5 g

Besides being delicious, cashews deliver approximately 5 grams of protein and 157 calories per ounce. Their creamy texture and subtly sweet flavor make them a great addition to sweet and savory dishes. Plus, they're incredibly versatile and can be sprinkled over salads, blended into creamy sauces, or snacked on by the handful.

"Copper, which is abundant in cashews, can help support bone and cardiovascular health," states Moody. "Cashews also are known as the richer-tasting cousin of the peanut, and science shows that roasted cashews may contain more antioxidants."

Walnuts

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Nutrition (Per 1-ounce):
Calories: 180
Protein: 4 g

These brain-shaped nuts are packed with heart-healthy omega-3 fatty acids. One ounce of walnuts provides 4 grams of protein and 180 calories. Their distinct flavor, crunch, and versatility make them a top choice for salads, smoothie bowl toppings, and baking to increase your plant protein intake and boost your heart health.

"Walnuts have among the highest fat content of any other nut," says Moody. "While it may not be recommended to indulge in walnuts too often if you're trying to lose weight, it's important to note that these fats are a special kind of fat called omega-3s. Omega-3s are essential fatty acids that lower heart disease risk and boost brain health." 

Hazelnuts

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Nutrition (Per 1-ounce):
Calories: 178
Protein: 4 g

Hazelnuts contain around 4 grams of protein and 178 calories per ounce. While they're well known for adding a nice crunch to sweet treats like chocolate spread, hazelnuts are also nutritious. One study suggests that hazelnuts' high antioxidant content can combat inflammation and reduce oxidative stress.

"Hazelnuts may be more known as a flavoring for coffee or chocolate, but they also have a good amount of protein. Higher in fat than most nuts, they still contain a good ratio of monounsaturated fat that's been shown to reduce the risk of heart disease," says Moody.

Hidden dangers: Cocoa products found to be contaminated with high levels of cadmium and lead

 Dark chocolate has long been celebrated for its rich flavor and potential health benefits. Packed with antioxidants and flavonoids, it is often touted as a superfood that can support overall well-being.

But a recent study published in the journal Frontiers in Nutrition has revealed a troubling side to dark chocolate: Many store-bought brands are contaminated with heavy metals like lead and cadmium.  

Heavy metals are toxic substances that pose serious health risks, particularly for vulnerable populations such as children, pregnant women and those with compromised health.

The findings raise urgent questions about the safety of chocolate products and the importance of sourcing them from trustworthy suppliers.

Heavy metals found in dark chocolate

Consumer Labs, a nonprofit that publishes test results on food products, contracted two independent commercial laboratories in the U.S. to analyze 72 dark chocolate products over an eight-year period (2014–2022). The testing focused on pure dark chocolate because it contains the highest amount of cacao, the raw unprocessed part of the cacao bean.

Test results revealed that 43 percent of the products exceeded the maximum allowable concentration for lead set by California's Proposition 65, while 35 percent exceeded the limits for cadmium. Proposition 65 is a state-specific law whose limits are lower than those established by the federal government.

Lead and cadmium are neurotoxic heavy metals that have also been linked to cancer, reproductive issues and developmental harm in children. Lead, in particular, is notorious for its ability to impair brain development, leading to reduced IQ, behavioral changes and long-term cognitive deficits. Cadmium, on the other hand, is a probable human carcinogen that targets the kidneys, cardiovascular system and other vital organs.

The presence of lead and cadmium in chocolate products is not entirely surprising because these metals are naturally occurring elements in the Earth’s crust. They can be found in the soil where cocoa plants are grown, and they can accumulate in cacao beans during cultivation.

However, the study suggests that certain factors exacerbate this problem. For instance, overuse of metal-containing fertilizers and industrial pollution can increase soil contamination, leading to higher concentrations of these heavy metals in food crops.

Interestingly, organic dark chocolate products, which are supposed to be healthier and cleaner than regular products, were found to have some of the highest levels of heavy metals, raising concerns about whether organic farming practices are adequately addressing the issue of heavy metal exposure.

While the study did not pinpoint the exact sources of contamination, it suggested that cadmium may originate from the soil while lead could be introduced during processing, drying or packaging of cocoa products.  

Despite the chocolate industry's insistence that their products are safe, consumers need to advocate for stronger regulations and more rigorous testing. Demanding transparency from manufacturers and supporting brands that prioritize safety can help drive positive change.

Where to find clean, lab-verified cocoa products

Some chocolate brands have managed to produce products with lower levels of lead and cadmium. For instance, testing conducted by Consumer Reports in 2022 found five chocolates from four commercial chocolate brands – one each from Mast, Taza and Valrhona, and two from Ghirardelli – contained relatively low levels of lead and cadmium.

This means that safe-to-consume chocolates and other cocoa products exist on the market – consumers only need to be discerning and know which brands can be trusted. Some health food stores, like the Health Ranger Store, also offer products that are laboratory verified for cleanliness and purity, and thoroughly tested for glyphosate, heavy metals and microbiology.

If you're looking for clean, lab-verified cocoa products, the Health Ranger Store is offering Organic Cocoa Energize and the Superfood Hot Cocoa Recipe Kit.

Specially formulated to support optimal health and healthy energy levels, Groovy Bee® Organic Cocoa Energize is a nutritious and delicious powder blend that offers the wholesome goodness of organic cocoapowder, organic maca root powder and seven organic functional mushroom powders. This premium product is loaded with antioxidants and slightly sweetened with low-glycemic organic coconut sugar, one of the best sugar substitutes on the planet.

Groovy Bee® Organic Cocoa Energize is non-GMO, plant-based and certified Kosher and organic. It is also extensively lab tested for glyphosate, heavy metals and microbiology.

Imagine a cup of hot cocoa that not only comforts but also energizes, nourishes and satisfies your sweet tooth cravings. The Health Ranger Store's Superfood Hot Cocoa Recipe Kit is not your everyday cocoa; it is a superfood powerhouse.

Perfect for mornings when you need a quick pick-me-up or afternoons when you want a mindful break, this recipe delivers a creamy, delicious cup of wholesome goodness with every sip. The Superfood Hot Cocoa Recipe Kit includes:

• 1 x Organic Cocoa Energize 12 oz (340 g)
• 1 x Organic Non-Fat Milk Powder 12 oz (340 g)
• 1 x Collagen Peptide Chocolate Coconut Drink Mix 8oz (227g)

An excellent source of protein and other essential nutrients, Groovy Bee® Collagen Peptide Chocolate Coconut Milk Drink Mix provides the combined nutritional benefits of lab-verified bovine collagen, coconut milk powder, cocoa powder, monk fruit extract and pink Himalayan salt in one convenient powder blend.

For a delicious nutrient-dense beverage, simply add this blend to your favorite smoothie recipe. It can also be easily added to your favorite shakes, juices, teas, coffees and other beverages. 

5 Remarkable ways GARLIC can support your health, according to science

 Garlic is a powerful medicinal herb and one of the most used spices in the kitchen. Known for its pungent flavor and many health-supporting properties, garlic is a versatile superfood that your diet cannot do without.

Since ancient times, garlic has been revered as a health food with many uses. One of the earliest "performance-enhancing" agents known to man, garlic was used by the earliest Olympic athletes in Greece to enhance their strength, endurance and athletic performance.

The ancient Egyptians also believed in the power of garlic and gave it to their workers and slaves to increase their productivity. Ancient Egyptian healers also prescribed garlic for circulatory ailments, parasitic infections and malaise.  

In ancient Rome, garlic was used for the same purpose of supporting strength and endurance and was fed to sailors and soldiers alike. Garlic also found use as a natural remedy for stomach disorders, animal bites, joint disease and seizures.

In ancient China, historical records show that garlic was typically consumed with raw meat as part of the daily diet of the early Chinese. It was also used to preserve food and treat issues like diarrhea, worm infestation, fatigue, headache, insomnia and even depression.

In ancient India, the birthplace of Ayurvedic Medicine, surviving medical texts reveal that garlic was used to treat heart disease, arthritis, various digestive issues, parasitic infections, fatigue and leprosy. It was also used to help heal cuts and bruises, boost libido and to promote physical strength.

Today, modern science has found sufficient evidence to support most, if not all, of garlic's ancient uses.

5 Remarkable health benefits of garlic

Here are five ways garlic can support your overall health and wellness, according to science:  

Protects against heart disease

In a study published in the Journal of Nutrition, researchers reviewed existing studies evaluating the effects of garlic on hypertension, hypercholesterolemia, pulse wave velocity (PWV, which measures arterial stiffness), C-reactive protein (CRP, a marker of inflammation) and coronary artery calcium (CAC). They reported that garlic supplementation, particularly with aged garlic extract, can help reduce diastolic and systolic blood pressure, total cholesterol, CRP, PWV and CAC. These findings suggest that garlic has great potential for protecting against cardiovascular  

Naturally treats metabolic syndrome

Metabolic syndrome refers to a group of conditions that increase a person's risk of cardiovascular disease, Type 2 diabetes and stroke. According to a review of clinical trials published in the Journal of Ethnopharmacology, garlic is proven to be effective against the components of metabolic syndrome, being a natural antihyperlipidemic, antihyperglycemic, antihypertensive and anti-inflammatory agent. Studies show that regular garlic intake leads to significant reductions in waist circumference, total cholesterol, blood pressure, low-density lipoprotein (LDL) cholesterol, blood triglycerides, CRP and other markers of inflammation. (Related: Anti-inflammatory diet helps with cardiovascular and metabolic diseases, cuts dementia risk by 31%.)

Effectively kills cancer cells

Garlic and its active components have long been heralded as promising candidates for cancer therapy. In animal and cell culture studies, garlic has shown the desirable ability to effectively kill cancer cells while leaving normal cells unharmed -- something no anticancer drug has managed to do. Researchers credit the organosulfur compounds in garlic, which include allicin, alliin, ajoene, allyl methyl disulfide (AMDS), allyl methyl trisulfide (AMTS), diallyl disulfide (DADS), diallyl trisulfide (DATS), S-allyl cysteine (SAC) and S-allylmercaptocysteine (SAMC), for this remarkable feat. These compounds have been shown to kill lung, colon, skin, breast, thyroid, bone and prostate cancer cells by suppressing gene mutation, scavenging free radicals, regulating enzymatic activities, inhibiting protein folding and suppressing cancer proliferation, apoptosis (programmed cell death) resistance and evasion of immunosurveillance.

Helps manage osteoarthritis symptoms

A study published in the International Journal of Clinical Practice reported that compounds in garlic can help with osteoarthritis, a common form of arthritis that affects the joints in the hands, knees, hips and spine. Researchers found that overweight or obese women suffering from knee osteoarthritis experienced significant improvements in physical function, join stiffness and pain after taking garlic supplements for 12 weeks. Some experts attribute this benefit to the anti-inflammatory garlic compound, DADS. Because DADS can fight inflammation by limiting the effects of pro-inflammatory signaling molecules, it is believed to help protect cartilage -- the tissue that cushions the ends of bones in joints -- from damage caused by arthritis.

Helps with diabetes management

In addition to helping lower low-density lipoprotein (LDL) cholesterol levels, garlic can also help reduce blood sugar levels and even improve insulin sensitivity in diabetics. Several studies have found that taking supplements containing up to 1.5 grams of garlic regularly can help lower fasting blood sugar levels within one to two weeks. Continuous supplementation for 12 weeks could also help lower hemoglobin A1c or glycated hemoglobin, a measure of average blood sugar levels for the last two to three months.  

According to a study published in the journal Chinese Medicine, the organosulfur compound DATS is responsible for garlic's blood sugar-lowering effects. Treatment with garlic oil or DATS has also been shown to improve insulin secretion and increase insulin sensitivity in animals with chemically induced diabetes.

Garlic is a flavorful spice and a potent medicinal herb that offers numerous health benefits. You can easily incorporate this superfood into your diet in a variety of ways, such as by using it to season vegetables, adding it to rice dishes, mixing it into curries and stews, making homemade salsa with garlic or using it to make delicious pasta sauces. Enjoy the health-supporting properties of garlic by consuming it regularly.

10 Foods That Are High in Vitamin E and How They Help Your Run

 “Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body,” Holley Samuel, RD, CSSD, a board-certified specialist in sports dietetics and a runner, tells Runner’s World. Antioxidants like vitamin E help protect your body’s cells from damage caused by free radicals, which are compounds found in cigarette smoke, air pollution, and ultraviolet light and can damage cells.

The antioxidant effects of vitamin E benefit many of your body’s systems, from immune health to hormones to cognition, and may reduce your cancer risk, Samuel says.

In addition, vitamin E is essential for heart health. “Vitamin E plays an important role in cardiovascular health by helping widen blood vessels and prevent blood clots,” Megan Meyer, Ph.D., a science communications consultant and runner based in Durham, North Carolina tells Runner’s World.

Vitamin E may be especially beneficial for runners, so we found out everything you need to know about this nutrient, including how to know if you’re deficient and which foods are high in vitamin E.

How Foods High in Vitamin E Help Runners

Runners generate oxidative stress thanks to prolonged or intense exercise, which can damage muscle fibers and proteins and may contribute to fatigue, per research in the Journal of Sport and Health Science. “This isn’t a bad thing, so long as runners recover properly with adequate fueling and sleep,” Samuel notes.

Recovery requires more than just rest, though. You also need to eat right, and vitamin E is one component of a nutrition plan that supports recovery. “Consuming adequate vitamin E in the diet can help reduce the oxidative stress that heavy training can cause,” Samuel says.

Another way vitamin E helps recovery? It fights off infections, which runners may be vulnerable to after very intense exercise, according to the Gatorade Sports Science Institute. In fact, the highest concentrations of vitamin E can be found in immune cells, and research published in IUBMB Life notes that it’s one of the most effective nutrients for immune function.

Why You Need to Get Enough Vitamin E

Insufficient vitamin E intake can lead to muscle and nerve damage, and it can compromise your immune system. A few more severe signs of vitamin E deficiency include loss of sensation in the arms and legs, weakened muscles, impaired body movement control, vision issues, and greater susceptibility to illnesses or infections.

Meyer notes that vitamin E deficiency is rare in healthy folks. “Because vitamin E is a fat-soluble vitamin, deficiency is usually linked to conditions where fat is not absorbed or properly digested,” she says. These conditions include Crohn’s disease, cystic fibrosis, Celiac disease, and irritable bowel syndrome (IBS).

Talk to a doctor or registered dietitian if you notice any symptoms of a vitamin E deficiency, as they can help you determine if the underlying cause is one of these conditions.

Underfueling, whether intentional or not, can also lead to vitamin E deficiency if your diet lacks vitamin E-rich foods or adequate fat to absorb it. “This is a common issue in the endurance community for athletes of all levels,” Samuel notes, pointing to the importance of eating a balanced diet that includes healthy fats.

10 Foods High in Vitamin E

To keep your vitamin E stores at healthy levels, aim for 15 milligrams daily or 19 milligrams if breastfeeding. Samuel says that food sources are your best bet for filling up on this vitamin, rather than supplements, because whole foods offer many nutrients—not just vitamin E—and help you score the benefits of a well-rounded diet.

These vitamin E-containing foods can help you meet your optimal intake:

1. Almonds

“Almonds are an antioxidant powerhouse,” Meyer says. One ounce of dry-roasted almonds contains about 7 mg or 45 percent of your daily value (DV) of vitamin E. Eat them raw or use them as a crunchy topping for yogurt, Meyer suggests.

2. Sunflower Oil

While sunflower oil is a less-common cooking oil, it’s one of the highest vitamin E-containing options, Meyer says. One tablespoon contains about 6 mg or 37 percent of your DV of vitamin E.

3. Avocado

Avocado offers vitamin E (about 4 mg or 21 percent of your DV in one avocado) and fat to help with absorption. Add sliced avocado to your sandwiches, soups, and tacos, or use it in place of mayonnaise.

4. Broccoli

Not all vegetables provide vitamin E, but broccoli does. One cup of raw broccoli contains nearly 1 mg of vitamin E. Eat it as a side, mix it into your salads, or incorporate it into stir-fry dishes.

5. Mango

This tropical fruit offers 1.5 mg or 5 percent of your DV of vitamin E in every 1-cup serving. Fresh mango tastes great on its own, but it also lends a sweet, fruity flavor to yogurt and smoothies.

6. Peanut Butter

Peanut butter contains about 3 mg or 19 percent of your DV of vitamin E in two tablespoons. Make an old-fashioned PB&J, add to your post-workout smoothie, or pair it with apple slices for an easy snack.

7. Wheat Germ

Wheat germ, which you can add to yogurt, salads, and cereals for some healthy vitamin E. A ½-cup has more than 9 mg or 16 percent of your DV. Wheat germ has a great nutty flavor and healthy fatty acids.

8. Hazelnuts

Like other nuts, hazelnuts provide vitamin E (more than 4 mg or 29 percent of your DV in 1 ounce) and healthy fats to help with the absorption, Samuel notes. Add toasted hazelnuts to salads, roasted vegetable dishes, or eat them solo.

9. Asparagus

This veggie offers a bit of vitamin E (1.5 mg or one percent of your DV per cup), though you’ll want to add a healthy fat to boost absorption. Samuel suggests sautéing or roasting the asparagus in avocado oil. You can also pair asparagus with eggs to get fat and protein, too.

10. Pumpkin

Earthy, mildly-sweet pumpkin contains nearly 3 mg or 26 percent of your DV of vitamin E in two cups (cubed). Try roasting pumpkin, mashing it, and using it in place of oil when baking, or creating a pumpkin puree soup. Pumpkin seeds also have a relatively high amount of vitamin E (about 1.5 mg in a ½-cup), and you can sprinkle those on salads for crunch.

If Juice Comes From Fruit, How Is It Not Considered Healthy?

 If there’s one piece of nutrition advice most people don’t need to hear for a millionth time, it’s that soda is bad for you, and the only thing you should drink when you’re thirsty is water. If you’ve spent enough time in fitness or “wellness” spaces, you’ve probably heard about how bad fruit juice is, too — at least, supposedly. But given that even the most processed, big-brand juices out there are made with some amount of fruit, it’s hard to imagine that fruit juice is nutritionally on par with, say, Coca-Cola. 

As with pretty much anything relating to human health, there’s a little more nuance to the picture than simply “fruit juice = bad” (or good, for that matter). Most registered dietitians will flag the sugar content of juice as a drawback, and encourage their patients to get their hydration primarily from regular old water. But at the same time, there are downsides to completely vilifying an entire category of food or beverage, particularly for folks who are prone to restricting or other forms of disordered eating.

We spoke to a handful of nutrition experts who shared their guidance on exactly how fruit juice affects the body, and what juice lovers should know.

Not all sugar contents are created equal.

“Fruit juice is essentially water, sugar, vitamins and minerals,” explained Jami Zimmerman, a clinical registered dietitian at NYC Health and Hospitals/Bellevue. She, as well as the other professionals we spoke to, all emphasized that the sugar content is what makes juice a less-than-perfect beverage.

“Juicing removes all of the fruit’s fiber content, which aids in blood sugar regulation and satiety, which is the feeling of fullness after a meal or snack,” Zimmerman said. “The combination of no fiber and high sugar content makes for a high-calorie beverage that is easily over-consumed and can contribute to excess calorie intake,” she added.

Over time, this can affect your weight, which in our size-obsessed society is probably why you’ve heard the “juice is bad” maxim before. But it’s not just a matter of vanity; in the shorter term, it can make you feel … just kind of crappy.

“When consumed alone,” Zimmerman said, “fruit juice can cause a rapid blood sugar spike, followed by a crash that can lead to increased hunger and fatigue due to the sugar being rapidly absorbed by the body.” 

Of course, people with diabetes or other blood sugar-related conditions need to be cautious about their sugar intake, and should work with their doctor to determine if and how fruit juice can be suitable to their health needs. But no one is immune to the dreaded sugar crash, so regardless of whether or not weight is a concern, it’s worth paying attention to how drinking juice makes you feel throughout the day.

Are the rules different for kids?

In the case of children, there’s another reason to limit juice consumption. “When we’re talking about kids, [juice] often makes kids really full. So we want to think about when, say, they’re drinking too much, they often miss the opportunity for other, more nutritious foods,” explained Ayelet Goldhaber, a dietitian/nutritionist at NewYork-Presbyterian/Weill Cornell Medical Center.

If you’re a parent or other kind of caregiver, you’ll want to make sure that the little ones aren’t drinking so much juice that they’re too full to eat their broccoli when dinnertime rolls around. Goldhaber also suggests not giving kids juice before age 2 at the earliest. 

If it comes from fruit, doesn’t it have good health benefits?

But if there’s a little voice inside of you that’s screaming, “It comes from fresh fruit! It can’t be all bad,” you can go ahead and tell her she’s not wrong, exactly. Juice is lacking the fiber present in whole fruits, but it does carry some of fruit’s other nutrients. (And no, orange juice with pulp still doesn’t have enough fiber to meaningfully counterbalance the sugar content. We asked.) As Zimmerman notes, juice can be a good source of vitamins A and C, potassium and other micronutrients, depending on what it was made from and if it was fortified. And of course, because of its water content, juice does provide hydration.

What kinds of juice are the healthiest?

“OK,” your little voice might be saying, “but the kind of juice has got to make a difference, no? Aren’t some juices healthier than others?” The answer, it turns out, is a big “sort of.” It’s true that there are going to be differences in the nutritional profiles of, say, a cold-pressed green juice and a jug of Minute Maid fruit punch. Dr. Melanie R. Jay, associate professor of medicine and population health at NYU Langone Health, illustrated some of those differences.

“Tomato juice generally does not have as much sugar” as sweeter, fruitier juices, Jay said, “although you do have to be careful of added salt and high sodium content. Cold pressed green juice is generally made from greens such as zucchini, spinach, cucumber, kale, with some fruit mixed in — so it has less sugar. Certain juices you purchase in the stores can have added sugar, food coloring, and not as many nutrients.” 

Zimmerman echoed this, encouraging people to check not just the sugar content, but specifically the “added sugar” content that nutrition labels now require brands to disclose. “Fruit juice is already sweet, and grabbing one with added sugar can lead to a larger amount of calories with no added nutritional content,” she said.

But while some juices certainly offer more nutrients and less sugar than others, the “no fiber, all sugar” problem still applies pretty broadly. Cold-pressed juice, because of the way it’s made and shipped, may sustain more nutrients by the time you crack it open than more processed kinds of juice. But even the most vitamin-packed, corn-syrup-free juices can still spike your blood sugar. The experts we spoke to don’t really consider one to be dramatically better than the other.

“In short, both fruit juice from grocery store shelves and cold-pressed juices are very comparable in nutrient profile and effects,” Zimmerman said. 

There’s no need to entirely banish juice.

Still, juice can have a place in a healthy diet. While nutrition experts generally won’t recommend it as a primary source of hydration, most will agree that it’s fine as a once-in-a-while treat. And, as Jay said, it’s “definitely preferable to soda.” In some cases, juices can be a convenient and practical source of nutrients that a person might not be getting elsewhere in their diet. 

“Some of my patients will not eat greens any other way,” Jay said, “so it can be a way, albeit expensive, for them to get nutrients from plants.” If this is you, seek out juices that are made mostly from green vegetables and with minimal sugar. Actually, when buying any juice, an ingredient list of real fruits or veggies (preferably 100%) and a low sugar content are key traits you should seek. Just be sure you’re looking at the specifics on the nutritional label, not so much the marketing copy printed on the front of the bottle.

“Brands frequently use the term ‘natural’ to describe their products,” Zimmerman said, which is typically meant to imply that it’s a healthy drink, or at least healthier than its competitors. But she cautions that that’s not necessarily true.

“In the food industry, the term ‘natural’ currently has no regulations, meaning it does not imply any specific processing standards and is strictly a marketing term used to entice consumers,” Zimmerman added. “Products claiming to be ‘natural’ can still have identical effects on the body as a product without that claim.”

Limit yourself to one serving per day.

But in addition to picking high-nutrient, low-sugar juices, nutrition experts still recommend minimizing your juice intake to a single serving (about 8 ounces). If that sounds difficult, there are a few compromises you can make to cut down on your sugar intake without giving up juice entirely. 

Eating your fruit whole and unadulterated is preferable, but if you need them in a drinkable format, consider swapping juice for smoothies made from fresh fruit. That way, Goldhaber says, you’re still consuming the fiber from the fruit and thus your body won’t absorb the sugar as rapidly. “It’s really a win-win,” she said.

If you drink juice primarily for hydration, e.g., because you don’t like the taste of water, Jay suggests weaning yourself off sugary beverages gradually by giving your palate time to adjust. 

“I would recommend diluting the juice with water or seltzer/club soda and slowly increasing the ratio of water to juice over time.” When she offers this advice to her patients, they often discover to their own surprise that in a few months’ time, “they much prefer the taste of the diluted juice and find they only need to drink one part juice to three parts water to get the same satisfaction.”