Perhaps your morning fruit juice could be raising your cancer risk, From Saga, 2026 04 02

[Colin Howard]

Greetings,

Interesting! I do not drink much in the way opf fruit juices, basically,
when I go out for a meal or have lunch club meals Monday, Tuesday and
Wednesday. I mostly drink tea at home, but frequently, have water instead.

Are juices and smoothies as good for you as you think? Our nutrition experts
share the best and worst for your health, they might surprise you.
By Emma Lazenby | Published - 5 Mar 2026

These days, we're bombarded with a dizzying rainbow of pre-prepared fruit
and vegetable-based beverages and many of us have invested in a juicer or
smoothie maker in a bid to turbo-charge our 5-a-day quota.

Whether it's a green juice, a pure fruit and vegetable drink or a smoothie,
we presume these nutrient-rich beverages are wellbeing boosters.

But one large-scale study on the health impact of sweet drinks found a
higher risk of cancer among those who regularly drank fruit and/or vegetable
juice.

Can fruit juice really give you cancer?

Scientists documented the dietary patterns of more than 86,000 women across
a period of 10 years and found those who had a daily glass (around 250ml) of
fruit or vegetable juice had a 13% higher risk of breast cancer, compared to
those who drank none at all.

The women were cancer-free and an average age of 51 when the study began,
with 2,644 of them later diagnosed with the disease.

Although no distinction was made in the study between freshly squeezed and
carton juices, all beverages were classified as 100% "pure juice", with no
added sugar.

Summarising their findings in the Frontiers in Nutrition journal, the
authors of the research said: "In this large study, consumption of pure
fruit/vegetable juice was associated with an increased risk of breast
cancer, suggesting healthier beverage choices may play a role in breast
cancer prevention."

The researchers added: "Additional studies are still needed to confirm the
associations and explore potential mechanisms." But they advised eating
fresh whole fruit and vegetables instead of drinking juice: "The beneficial
compounds and nutrients in whole fruits, like vitamins and fibre, may help
mitigate the adverse effects of sugar and offer protective benefits."

On the results of the study, Mary Merheim, nutrition consultant and author
of Navigating Nutrition in Later Life, says: "The dangers of canned sugary
drinks have been publicised a lot over the years and not just because of the
sugar load but also due to other factors like artificial colours.

"100% fruit juice is actually more risky than these drinks is a significant
new finding, though."

Research suggests eating fresh fruit and vegetables is better for you than
drinking juice

The link between high fructose intake and greater cancer risk

The study was observational and didn't reveal the biological mechanisms
behind its results, but scientists have found links between high fructose
intakes (commonly associated with juices) and a greater cancer risk.

A study indicated some breast cancer cells can use fructose for energy and
reproduction, while further research noted the potential of fructose to
promote the growth of tumours. Another study associated an increase in
inflammation and cancer progression with fructose intake.

Juices can't replace fruit and vegetables

Merheim says: "I think it's because the benefits of fruit have always been
likened to the benefits of vegetables. The message of '5-a-day' is one that
everyone in the country knows, but it's universally thought the '5' can be
any combination of fruit, vegetables or juices.

"The majority of the benefit of fruit and vegetables comes from the fibre,
though, which is lost when we just drink the juice of the plant."

Trying to meet our 5-a-day quota in a hurry is also to blame, says Merheim:
"We are a grab-and-go culture, with meal deals for lunch being the obvious
example. We assume having a bottle of fruit juice along with our
pre-prepared sandwich and bag of crisps will make it more 'healthy'.

"Also, the publicity around the smoothie fad was huge. They were considered
a great way of cleansing the body and helping with nutrition or weight loss,
without much science to back it up."

Why we need to drink more

"Well, the biggest problem is simply not drinking enough, of anything,"
explains Merheim. "We tend to feel less hungry and thirsty in later life,
despite our bodies still needing fuel of both forms.

"As our organs age, in particular the kidneys and liver, they become less
efficient at eliminating toxins and we actually need to drink more to help
them flush everything through."

Changing tastes as we get older and the development of a 'sweet tooth' can
also contribute to bad drink choices, she adds: "I've found in my
nutritional work with older people tastebuds can change substantially and we
might crave more sweet food and drinks. So we reach for juices."
Grabbing a smoothie as part of a meal deal is seen by some as a healthy
choice

Should we cut down on juices and smoothies?

The NHS advises we limit fruit juice and smoothies to a maximum of one small
glass (150ml) a day and we drink it with a meal.

Merheim advises: "We should absolutely be reducing the amount of juice we
drink in a day. Who hasn't been told by their dentist to drink less acidic
fruit juice?

"We all watered down the apple juice when our kids were young and yet we
generally don't bother to do it once we become adults."

The best and worst fruit juice for our health

If a breakfast juice is a morning must-have for you, Merheim says: "I'd
always suggest a piece of fruit with a cup of tea over a glass of juice
first thing, but if you drink a juice in the morning, please brush your
teeth straight after! You don't want those sugars and acids to stay on your
teeth."

From the healthiest juices to the worst culprits, Merheim ranks seven
popular varieties from best to worst, to help you to choose your juice
wisely:

1. Cranberry (unsweetened)

"Cranberry is the healthiest in terms of having the least fructose (around
6g per 150ml), but be mindful as some have hidden added sugars. Always check
the label."

Cranberries boast more antioxidants than most fruits and can help reduce
inflammation and offer protection from oxidative stress, while boosting
overall immune health. Cranberry juice is also helpful in warding off
urinary tract infections with its bacteria-fighting compounds
(proanthocyanidins).

2. Grapefruit

"At around 10g sugar per 150ml glass, grapefruit juice is another healthier
option, but it's still best to consume it in moderation. It is, however, a
good source of vitamin C and a small glass can provide 40-50% of your daily
requirement.

"The flavanones (a type of antioxidant) in grapefruit can also support
healthy cholesterol levels and some research has even linked citrus
flavonoids with a lowered risk of cardiovascular disease.

"It's very important to note grapefruit should be avoided by people taking
medications for high blood pressure, high cholesterol (statins), arrhythmia,
anxiety or immunosuppressants, as it can cause dangerous side effects by
increasing drug concentration. It also interacts with Warfarin and certain
antihistamines."

3. Pomegranate

Believed to be the most antioxidant-dense of all the fruits, pomegranate
juice is packed with powerful polyphenols (plant compounds) which can help
to reduce inflammation markers and protect against age-related cognitive
decline. Polyphenols can also be helpful for our heart health and overall
wellbeing in later life.

Merheim says: "The antioxidant properties of pomegranate juice are
impressive and offer a wealth of health benefits as we age. But again, stick
to a small glass, as 150ml can contain around 18g of fructose."

4. Orange

The original immunity booster, a 150ml glass of orange juice can provide a
whopping 70-90mg of vitamin C, which is around 75-100% of our daily intake.
It's also a valuable source of folate (vitamin B9), which is beneficial for
brain health and red blood cell production.

"Orange juice is good for hydration as it contains plenty of potassium and
water, but it's still relatively high in fructose, with around 13g per
150ml," says Merheim.

Orange juice is relatively high in fructose

5. Apple

Despite containing small amounts of vitamin C, potassium and plant
compounds, apple juice is one of the worst contenders in the sugar stakes,
with around 16g per 150ml.

Merheim advises: "The health benefits of apple juice don't outweigh its high
sugar content, so I'd always recommend opting for a lower-sugar option, or
one rich in vitamins and antioxidants. Or dilute apple juice (at least by
half), as I mentioned earlier."

6. Mango

Containing moderate amounts of beta-carotene and vitamin C, mango juice can
help to support eye health and immunity, but its sky-high sugar content of
up to 20g of sugar per 150ml glass negates any valuable health benefits,
says Merheim.

"A small glass of mango juice has the same sugar as half a can of full-sugar
Coca-Cola and very little fibre to boot," Merheim adds.

"It's bad news for your teeth and blood sugar levels, so I'd avoid it if I
were you."

7. Grape

Despite containing heart-healthy antioxidants and polyphenols, grape juice
is the most sugary on the market. Containing an average of 22g per 150ml
glass, and very little fibre, it can cause a rapid rise in blood glucose.

"The astronomical amount of sugar in grape juice can contribute to weight
gain and tooth decay and it also has a high glycaemic impact. Opt for a
small handful of whole grapes instead, at all costs!"
Fruit juice alternatives

Amanda Ursell, nutritionist, consultant and broadcaster, says that we should
try to re-think our breakfast drink rituals and replace the glass of sweet
juice with healthier options which can deliver a real mood lift and a
wellbeing boost.

"Making a warming mug of ginger tea in the morning, using 'real' peeled raw
ginger, can be really uplifting," she says. "And some studies reveal ginger
to have 'cardioprotective' properties. which are down to its active 'super
nutrients' having a combination of heart-friendly effects on blood pressure
and blood fats. Adding a slice of lemon gives it an extra lift."

For cold drink options, Ursell says that coconut water is an interesting
one: "Researchers found it to be more effective than a placebo beverage at
helping to calm symptoms of mild ulcerative colitis and its electrolyte
content is perfect for a hydration boost when we wake up.

"But if you still crave something a little fruitier, infused sparkling water
could be a refreshing option for first thing."

Written by: Emma Lazenby

Emma Lazenby is entering her third decade in journalism, after starting her
reporting career on the Yorkshire Evening Post as a teenager.
She's loved every minute, with contributions to the Sun, Daily Telegraph and
women's magazines, between stints as a Lifestyle Editor for the Press
Association and TV Producer for GMTV and Steph's Packed Lunch.
Emma has covered mental and physical health, charity campaigns, fashion and
beauty, travel, food and parenting with celebrity and inspirational
real-life interviews featuring heavily.


Colin Howard, living in Southern England.