Choose whole fruit when you want the fibre that comes with eating the fruit itself. Juice can contain sugars released from the fruit, including when the counter adds no sugar. The serving matters because one glass may use several pieces of fruit.
Compare what you order
Imagine buying one orange at the station and ordering fresh orange juice at a café. Eating the orange gives you the fruit’s pulp and structure. The juice preparation may strain out some of that pulp and combine several oranges in one glass. Ask about glass size and added sweetener if you are trying to compare orders.
| Choice | What to check |
|---|---|
| Whole fruit | The number and size of the pieces |
| Fresh juice | Glass size, what was pressed, and any added sweetener |
| Bottled juice or drink | Ingredient list, juice content and total sugars per serving |
Put it in your day
If the fruit is for a snack on a commute, choose something you can carry and eat easily. If you want a drink with lunch, water is another option alongside fruit. If you have diabetes or have been given individual food advice, follow your agreed plan. The guide to post-meal blood sugar readings helps organise questions about what you ate or drank. For packaged drinks, read sugar-free vs no added sugar.