Apple Juice (Canned or Bottled) (1 Cup)

Choose water or sparkling water with apple slices and cinnamon instead of bottled or canned apple juice whenever possible.

If you do drink it, limit the serving to 4 oz (120 mL) and avoid refills; pour it into a small glass rather than drinking from the container.

Dilute apple juice with equal parts water or unsweetened sparkling water to reduce the sugar consumed per drink.

Have juice only alongside a balanced meal, not on an empty stomach. Pair it with protein and fiber such as plain Greek yogurt, chia seeds, or a small handful of almonds.

Avoid combining apple juice with other rapidly absorbed carbohydrates at the same time, such as pastries, candy, sweetened cereal, or white toast.

Consider eating a whole apple instead of drinking juice; the intact fiber generally slows sugar absorption compared with juice.