If you are borderline on being diabetic, is it harmful for you to drink a glass of apple juice every morning?

If your doctor has informed you that you may develop diabetes (“borderline diabetic”), now is the time to start to make changes to your diet and lifestyle. It is important to remember that, in moderation, 100% fruit juice can absolutely be a healthy part of your diet. It is filled with vitamins and minerals and can provide a tasty way for you to reach your fluid goals for the day. But, even though 100% fruit juice is considered healthy, it still is a concentrated form of natural sugar. This means that it will cause a spike in your blood sugar level. If apple juice were the only thing you consumed for breakfast, your blood sugar would take a big spike upwards, and then once the sugar was absorbed into your system, your blood sugar would fall pretty quickly. These highs and lows are something you are going to want to avoid if you are trying to reduce risk of developing diabetes.

I do think you can healthfully consume your juice in the morning, but I would recommend pairing it with a breakfast food item that is well rounded. Balancing a simple sugar (juice) with foods high in protein, healthy fat, and fiber will help reduce the spike in blood sugar. Think of the other three breakfast constituents as buffers—they lead to slower and not-as-steep rise in blood sugar. Sample breakfast #1: ½ cup apple juice, 2 scrambled eggs, ½ cup steel cut oats topped with 1 tablespoon of crushed almonds. Sample breakfast #2: muffin tin frittatas (eggs/milk, mushrooms, pepper, onion and a little cheese), ½ cup juice. Sample breakfast #3: avocado toast (whole grain bread topped with smashed avocado, Swiss cheese, salt/pepper), ½ cup juice. Be sure to consume a healthy and balanced breakfast along with your juice every day. If you don’t have time for a well-rounded breakfast, but are still craving Old Orchard juice, I suggest trying our Healthy Balance Juice line! The Healthy Balance Apple Juice drink is naturally low in sugar. It contains a mere 4 grams of sugar and is only 20 calories per glass!! This would be perfect on the days where you don’t have time for balance but still crave your juice!

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