Cancer Nutrition: A Nuanced Look at Orange Juice vs. Cola!

You might have seen a recent debate in the nutrition world that’s been making waves on social media. A bold claim suggested that orange juice should come with a health warning - and that cola might actually be the better choice! Understandably, this sparked quite a reaction among nutrition professionals and the wider public.

In moments like these, it's a good opportunity to take a step back, understand the complexities of nutrition advice, and put things into perspective. As a cancer dietitian and nutritionist, I often find myself saying “it depends,” because the best dietary choices aren’t one-size-fits-all. This is especially true for those living with cancer, where eating well isn’t just about general health - it’s also about managing treatment side effects, considering your unique circumstances, and finding what works for you.

Let’s take a closer look at these drinks together - what they offer, what to be mindful of, and how to make choices that work for you during and beyond cancer treatment.

Exploring the World of Fruit Juice and Cola:

When we talk about 'fruit juice' and 'cola,' we’re referring to a wide variety of drinks. Fruit juice can be freshly squeezed, concentrated, or even different ‘fruit drinks’ with added sweeteners, preservatives, colours, or flavours. Similarly, cola comes in various forms - with or without caffeine - and with options for sugar or artificial sweeteners.

When deciding what to drink, it’s not just about the nutrition. What you like, what's available to you, and other practical factors like cost all play a role in your choice. Ultimately, it’s about finding what works best for you.

Individualised Cancer Nutrition:

Understanding what your body can tolerate and what you find appealing during different phases of cancer treatment is key. Each person's experience is unique, and factors such as treatment side effects, changes in taste, variations in appetite, and personal food preferences all play a role in determining the best dietary choices for you.

While striving for healthy choices is important, it’s equally vital to recognise that some days, simply being able to consume anything at all can feel like a monumental victory! It’s okay to focus on nourishing and nurturing yourself, regardless of nutritional ideals. Approach these moments with self-compassion, as it makes everything feel just a bit more manageable.

As you progress through treatment, recovery, and into the post-treatment phase, the focus shifts toward safeguarding your overall health. This involves finding balance and making choices that support your long-term wellbeing. Paying attention to your sugar intake is important, as excessive consumption is linked to weight gain, which can be a risk factor for some cancers. Additionally, considering the potential long-term risks of conditions like heart disease and type 2 diabetes in cancer survivorship highlights the importance of making informed dietary choices.

Understanding Free Sugars: Recommendations and Considerations

The Government recommends that, for a healthy lifestyle, it is best to keep 'free sugars' to no more than five percent of your total daily calorie intake. This translates to around 30g or seven teaspoons of sugar for adults.

‘Free sugars’ is a term used for all sugar added to foods or drinks. These sugars may be added by the food manufacturer, by a chef, or at home. It also includes sugars naturally present in honey, syrups, and fruit juice. Importantly, the sugar found naturally in whole fruit does not count as free sugars. However, when fruit is turned into juice, the sugars come out of their cells and become free sugars. The fibre is lost, making it easier to consume extra sugar without realising. For example, you wouldn't typically eat three or four oranges in a row, but you might drink their juice in one glass of orange juice.

With an understanding of free sugars, let's look at some of the pros and cons of drink choices like orange juice (fruit juice) and cola. Understanding these aspects will help guide us in making mindful decisions that align with our health goals, especially during and after cancer treatment.

FRUIT JUICE

PRO’S:

• Contains vitamins, minerals, and protective plant compounds that are good for health.

• 150ml of unsweetened fruit (or vegetable) juice can contribute to your 5-a-day, but only once. Unlike whole fruits and vegetables, juice lacks the fibre necessary for multiple servings.

• Increasing your vitamin C intake during meals can enhance your body's absorption of iron from plant-based foods. While citrus juices such as orange contain vitamin C, you can opt for adding a squeeze of lemon or segments of orange to your greens or adding berries into your salads. These alternatives offer the same iron-boosting benefits without the free sugar found in fruit juices. This can be helpful if you're working on bolstering your iron levels.

CONS:

• While enjoying the occasional glass of fruit juice can be part of a balanced diet, it's important to dispel the misconception that drinking large quantities is a health-conscious choice. A standard 150ml serving can contain as much as 12-13g of free sugar. Without the natural fibre found in whole fruits, juice can cause a quick spike in blood sugar levels, leading to energy crashes and potentially contributing to weight gain over time.

• Drinking juice regularly makes it easier to consume more sugar and calories than you may realise, especially as it doesn’t provide the same feeling of fullness as whole fruits.

• Excessive fruit juice consumption can also contribute to dental issues, as the sugars and acids can erode tooth enamel. This is something to keep in mind, particularly for those navigating cancer treatments that can affect oral health.

SUGAR-CONTAINING FIZZY DRINKS

PRO's:

• You might enjoy the taste.

CONS:

• A single can of sugar-containing fizzy drink often contains over 30g of free sugar, exceeding the recommended daily limit in just ONE serving!

• Regularly drinking sugary drinks, like cola, can have a significant impact on your health. These beverages are high in sugar, which can cause a quick rise in blood sugar levels, prompting your body to produce more insulin. Over time, this can lead to issues like insulin resistance, inflammation, and an increased risk of developing type 2 diabetes. Additionally, frequent consumption of sugary drinks has been linked to an increased risk of weight gain, overweight, and obesity. Excess body fat is strongly associated with a higher risk of at least 12 different types of cancer, according to robust scientific evidence.

• They typically lack essential nutrients and provide little to no nutritional value, often characterised by high levels of "empty calories".

• If you're concerned about your bone health, take note of advice from the Royal Osteoporosis Society – excessive cola consumption might not be the best choice for supporting your bones.

ARTIFICIALLY SWEETENED FIZZY DRINKS

PRO's:

• Contain little to no calories, which can be helpful if you're looking to reduce your overall calorie intake.

• For those managing their blood sugar levels, such as people with diabetes, most artificially sweetened fizzy drinks won't cause a spike in blood sugar levels.

  
  

CONS:

• They may be overly sweet, which could potentially lead to increased cravings for sweet tastes in some people.

• Emerging research suggests that artificial sweeteners might impact the balance of beneficial bacteria in our gut microbiome, though more human studies are needed to fully understand this.

• Sugar alcohol sweeteners, such as Xylitol, Mannitol, and Sorbitol can cause digestive upset in some individuals.

• While diet drinks are often calorie-free, they generally lack essential nutrients like vitamins, minerals, or antioxidants important for overall health.

• If bone health is a concern, it's worth considering advice from the Royal Osteoporosis Society – excessive cola consumption may not be the best choice for supporting your bones.

  
  

Rounding Up:

Whole fruits are the preferred choice due to their valuable fibre and nutrients. If you enjoy 100% fruit juice, consider making it a healthier option. My advice would be to have a small amount with a meal or dilute it with water. If you're juicing at home, enhance the nutritional profile by incorporating vegetables like celery and cucumber, along with herbs such as parsley. Alternatively, smoothies retain more fibre and give you the flexibility to add ingredients like nuts, seeds, and avocado, helping to reduce the overall free sugar load.

When it comes to fizzy drinks, consider how often you are having them. It's the habits we practice consistently that significantly impact our long-term health. If fizzy drinks are a regular part of your routine, it is important to be mindful of your daily free sugar intake. Transitioning to an artificially sweetened fizzy drink can be a positive step, providing a temporary alternative, and the ultimate goal is to gradually embrace more nourishing choices. Check out some helpful suggestions listed here.

Your path to feeling better is about making food choices that align with your needs and preferences. Choose the healthy options mentioned here that feel right for you, knowing that even small choices can be a win on some days.

If you or a loved one could benefit from personalised nutritional support and advice, please don't hesitate to get in touch.

Email: info@thecancerdietitian.com

Telephone: 020 8064 2865

Appointments: book here

The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.