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Lesson 4 of 5
Sugary drinks and fruit juice
Direct answer: ICMR-NIN says synthetic soft drinks are not substitutes for water or fresh fruit, and that soft drinks and commercially available fruit juices increase sugar and salt intake. It suggests buttermilk, lemon water, coconut water or whole fruit juice without added sugar instead, and prefers whole fruit because it contains fibre.
Why is whole fruit preferred over juice?
ICMR-NIN says fresh juices provide vitamins and minerals but can't be equated to whole fresh fruit, which contains fibre and other nutrients.
How much fruit should a fresh juice use?
ICMR-NIN suggests freshly made juice for one person come from not more than 100–150g of fruit.
How much sugar is suggested a day?
ICMR-NIN suggests limiting added sugar to about 20 to 25g a day (p. 19). It also notes WHO is considering reducing calories from sugar to under 5% a day.
How do I spot sugar in drinks?
Check total and added sugars on the label (Module 6).
FAQ
Is packaged 'fruit drink' the same as juice?
ICMR-NIN notes many commercial juices contain varying amounts of fruit pulp; read the label.
Are fizzy drinks hard on teeth?
ICMR-NIN notes carbonated drinks contain phosphoric acid and may damage tooth enamel.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 14 (soft drinks, juices), PDF p. 107 / printed p. 90; Guideline 1 (added sugar 20–25g a day), PDF p. 19 / printed p. 2; Guideline 15 (WHO note), PDF p. 111 / printed p. 94
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Calories, Portions & Hydration: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.