Grape juice is probably one of the tastiest juices on the market. In fact, it’s so darn delicious that it’s almost difficult to believe that it comes with a boatload of benefits too. Not only does grape juice contain antiviral properties, thanks to its vitamin C count, but it’s also a great source of calcium and a heart-healthy beverage — similar to your favorite red wine.
“Both purple and red grape juice contain health-promoting compounds like resveratrol and flavonoids,” Dr. Chris Mohr, a Registered Dietitian and Exercise Physiologist for Barbend, exclusively told Health Digest. “These antioxidants are great for heart health. They enhance how blood vessels function, diminish inflammation, and they stop LDL cholesterol from oxidizing.” As Mohr explained, when LDL cholesterol — aka the “bad” cholesterol — oxidizes, it can lead to plaque buildup in the arteries. So, preventing that from happening is essential in reducing the risk of heart disease. In other words, pour yourself a glass of grape juice and relax.
Granted, grape juice isn’t a miracle beverage that’s going to prevent your cholesterol from skyrocketing and possibly leading to heart-related issues, but it can definitely help in its own way. You just need to be smart about your consumption of it.
What’s the ideal amount of grape juice to drink every day
If you’re thinking the science behind grape juice and its benefits gives you carte blanche to go buck wild on the grape juice or red wine front, think again. After all, a healthy diet is always dependent upon moderation and keeping all consumption amounts reasonable — too much of anything is never a good idea.
“Maintaining balance is key,” said Mohr, pointing out that despite its benefits, grape juice can be easy to over-consume. “Drinking about four to eight ounces per day strikes a good balance. This amount keeps calorie and sugar intake moderate, which helps in managing weight and blood sugar levels.”
Although we’re specifically talking about red or purple grape juice, it would be remiss to not mention white grape juice. According to a 2019 study published in Nutrition, white grape juice was found to reduce the body mass index and waist circumference in women, as well as increase the “good” cholesterol (high-density lipoprotein) by as much as 16%. So if you’re not a fan of red or purple grapes, white grapes may have their benefits too. But, again, you don’t want to overindulge in white grape juice either, so keep it within the 4- to 8-ounce-per-day range.
What to consider before making grape juice a part of your daily diet
As much as making grape juice a part of your daily diet can be a great idea, it’s important, as Mohr explained, to keep your health goals in mind. For example, if you’re at risk for diabetes or are on a low-calorie diet, grape juice might not be the best option for you. If you’re someone who struggles with pooping regularly — either because of medication, age, or a poor diet — then going directly to the source to reap the benefits of red grapes may be what you should do instead. “Choosing whole fruits might … be a wise option as they offer fiber and other health benefits,” said Mohr. There’s also the possibility of grapes or grape juice interacting with a particular medication you’re taking — for example, amiodarone, atorvastatin, carbamazepine, felodipine, simvastatin, and tacrolimus all have known interactions — so that’s something you want to research, too.
While grape juice may be a fantastic source of health benefits, like anything that you want to make a regular part of your daily diet, you want to know exactly how grape juice is going to affect you, your health goals, and your medication. The easiest way to do that is to talk to your doctor and see what they say. Based on your needs, your doctor may suggest another type of juice or fruit that’s a better fit for your body.