I know what your thinking! Orange Juice! Bad for me? Well, all in moderation however, it's certainly something I don't drink, it's awfully sweet with a lot of sugar which is why people drink it like water!
"It's OK, I drink 100% Orange Juice!" Wrong! This is still full of sugar and it's not pure. The one thing we need to learn about diet is that if it's processed it's not going to be a healthy choice to sustain a long term healthy lifestyle. Orange juice is seen as the healthy option compared to other soft drinks but the truth is, it's just as bad as the rest. The worst thing about Orange Juice is the combination of the consumers lack of knowledge about food labelling and the manufactures overwhelming desire to ensure you believe their drink is good for you. While keeping to the 'legal' food labeling guidelines, it's still going to confuse you and look like a good choice by looking at the label.
Most Orange Juices will show No Fat & a bunch of Vitamin C! Good right! Well lets look at a popular Orange Juice Drink label
Tropicana Pure Premium Original
|-of which sugars||10g||(83.3%)|
|-of which saturates||0g||0%|
|Vitamin C||32mg||RDA = 40%|
We have added the "Actual Percentage" Column, this is not on food labels. We have added it to represent the value of that ingredient in the percentage of the product. The producers would only ever show you this if it was a good thing like "Vitamin C"
The crazy truth about this 100% Pure Orange Juice is that a massive 83% of it is SUGAR!
The 10 grams of SUGAR is equivalent to TWO teaspoons of sugar per 100ml
We won't be analyzing every orange juice drink here but you get the point. The sugar content looks deceiving from the label, however, this carton has a whole bunch of sugar in it. You can understand why they do not want you to show you the actual percentage, although we think they should. So, because they don't show you, we'll show you how to calculate it yourself.
Key Fact: Carbohydrate consist of 4 kcal per 1g
Now we know that, we can get to calculating the actual percentage of sugar in our fruit juice drink.
Step 1: Multiply the Weight in grams of carbohydrate by 4 (the energy content of 1 g)
in this example: 10 x 4 = 40
Step 2: Divide the number of step 1 by the total number of calories in the product.
in this example: 40/48 = 0.83
Step 3: Multiply that result by 100 to give you the percentage of sugar in your fruit juice drink.
in this example: 0.83 x 100 = 83%