Is Cranberry Juice Good for Weight Loss?

Cranberry Juice for Weight Loss: Is Cranberry Juice Good for Weight Loss?

Throughout my twelve years as a personal trainer, I have been asked many questions by my clients about the impact of various foods on health and weight loss.

Today I am answering the question is cranberry juice good for weight loss?

Cranberry juice can help with weight loss because of its fibre content which promotes a feeling of fullness and helps prevent overeating.

By feeling full for longer periods, you are less likely to indulge in high-calorie snacks, thus supporting your weight loss efforts.

That being said, it’s important to remember that weight loss is dependent upon a consistent calorie deficit (calories in vs calories out).

Without further ado, lets take a deeper look at the health and weight loss benefits of cranberry juice.

Nutrition Facts of Cranberry Juice

An 8-ounce (240 ml) serving of cranberry juice contains:

Calories: 116
Carbohydrates (g): 31.2
Fibre (g): 0.4
Sugar (g): 30.9
Protein (g): 0.1
Fat (g): 0

Cranberry Juice Benefits

Here are six health benefits you can experience from drinking cranberry juice:

1. Cranberry Juice for Hydration

Proper hydration is a cornerstone of weight management.

Cranberry juice has a high water content which keeps you hydrated whilst providing a flavourful alternative to plain water.

Opting for low-sugar or unsweetened varieties can help reduce your calorie intake, supporting your weight loss goals.

2. Cranberry Juice for Urinary Tract

Cranberries have proanthocyanidins, a type of compounds commonly present in plants.

It’s thought that these compounds may aid in preventing urinary tract infections (UTIs) by preventing bacteria from attaching to the urinary tract lining. If bacteria can’t adhere and multiply, the likelihood of an infection forming decreases.

Research on the effectiveness of cranberry juice has yielded mixed results and more research is required to precisely determine the benefits.

Some studies indicate that cranberry juice can effectively lower the risk of UTIs, while others suggest it may not be an effective treatment.

3. Cranberry Juice for Antioxidants

Similar to other fruits and berries, cranberries contain potent phytochemicals serving as antioxidants, which include:

Vitamin C
Vitamin E
Quercetin

Antioxidants play an important role in safeguarding your body from cell damage caused by free radicals.

These free radicals are implicated in the aging process and can also increase the risk of chronic diseases such as cancer and heart disease.

Studies published in the Journal of Nutrition suggest that cranberries may play a part in preventing cancer through dietary adjustments.

Although a diet abundant in various whole fruits, berries, and vegetables is linked to a lower cancer risk, there is no definitive evidence that cranberries or cranberry juice, on their own, provide protection against cancer.

4. Cranberry Juice for Oral Health

Several studies suggest that drinking cranberry juice can contribute to cavity prevention.

Opting for 100% cranberry juice (not juice cocktail) is key because it contains an enzyme acting as a deterrent for bacteria on your teeth.

This enzyme prevents bacteria from adhering to your teeth, thus averting the erosion of tooth layers.

Additionally, cranberry has been identified as effective in impeding the formation of plaque in your mouth.

To truly combat tooth decay, choosing 100% cranberry juice with no added sugar is the only recommended option.

5. Cranberry Juice for Heart Health

Cranberries also contain additional phytonutrients that possess anti-inflammatory properties.

Inflammation is known to contribute to the gradual damage of blood vessels, including arteries. The compromised arteries can attract plaque, leading to atherosclerosis.

The phytonutrients in cranberries may act as a defence against inflammation, slowing down the process and providing protection against heart disease.

A study conducted in 2019 on overweight and obese men revealed that daily consumption of a high-polyphenol cranberry beverage for 8 weeks improved several risk factors associated with heart disease.

6. Cranberry Juice for Digestive Health

The compounds that contribute to heart protection also enhance the functioning of your digestive system.

As per a 2016 study featured in the Journal of Research in Pharmacy Practice, these compounds can hinder the growth and multiplication of the bacteria Helicobacter pylori (H. pylori) in the stomach lining.

This is important because an unchecked growth of H. pylori may lead to the development of stomach ulcers.

Animal studies indicate that antioxidants and other anti-inflammatory substances in cranberries might offer protection against colon cancer. However, it’s improbable that cranberry juice produces the same effects.

Best Cranberry Juice

When in search of nutritious cranberry juice, try not to be misled by misleading labels.

A substantial distinction exists between cranberry juice cocktails (or cranberry drinks) and genuine cranberry juice.

Cranberry juice cocktails often include unhealthy additives such as high fructose corn syrup, which is not beneficial for your health.

Additionally, these cocktails typically contain only a minimal quantity of actual cranberry juice.

To make an informed choice, seek labels that clearly state “made with 100 percent real juice”.