Hanna Heikenwälder, cancer researcher: “Fruit juice poses an even greater risk” than sodas
Although juices are often considered a healthy alternative to soft drinks, it appears you’re much better off eating whole fruit.
Fruit juices have long been a staple at breakfast tables, snack breaks, and supermarket shelves. Their pleasant taste and natural appeal lead many to see them as a healthier alternative to other sweet drinks. But their impact on health is far more complex than it appears at first glance.
“An even greater cancer risk”
That’s the point raised by Dr. Hanna Heikenwälder, a cancer researcher, who warns that fruit juice might even increase cancer risk. She emphasizes the common perception that juice is a “healthy” drink because it comes from fruit - especially when compared to sugary sodas - but says the better option is eating whole fruit.
“Intuitively, we’d think sodas are worse than fruit juice, but fruit juice actually poses an even greater cancer risk,” she noted on the Hotel Matze podcast. The cells in our intestines absorb the sugars in sweet drinks extremely quickly, putting extra strain on the metabolism. Some experts also highlight that fructose - found in many juices and sodas - may be particularly harmful, as the liver easily converts it into fat, which can trigger inflammatory processes.
Regular juice consumption has been linked in some studies to certain types of cancer, as well as weight gain and metabolic disorders, depending on how much is consumed.
When we squeeze or blend fruit, many components remain: vitamins, water, certain minerals, and beneficial plant compounds. These can be part of a balanced diet, but juice should never replace whole fruit or be consumed without moderation.
In short, juice can be an occasional option - a complement to a meal or a way to enjoy fruit flavor now and then. But for everyday health, fresh fruit is the better choice, thanks to its fiber, its ability to keep you full, and its more stable effect on energy.
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