Q: I would like to know what fruit juices on the South African market are actually good or safe to drink, in terms of sugar content and calories?

A: Although in moderation sugar is not a health hazard, we all know that we should avoid having loads of added sugar in our diets. Most fruit juices are usually high in sugar and kilojoules because they have been sweetened in some way.

A fruit juice that is labelled 'no added sugar' may have no added cane or table sugar (sucrose) but there are other forms of sugar used for sweetening in food manufacturing. In SA, most fruit juices are sweetened with fruit juice concentrate, usually apple, grape or pear.

In fruit juice blends or 100% fruit juice blends the specific type of juice has usually been blended (sweetened) with juice concentrates. A 100% unsweetened fruit juice usually has no other juices or concentrates added, but you need to check the label.

So, when choosing, go for the 100% unsweetened fruit juices. They're typically lower in kilojoules (in the region of 130 kilojoules per 100ml) and do not have apple, grape or pear juice added (unless, for example it is a 100% unsweetened apple juice).

The blended juices are usually higher in kilojoules due to the added sweetening concentrate, (usually more than 200kj per 100ml). They will usually have apple, grape or pear juice listed in their ingredient list.

If you're trying to lose weight, its best to avoid drinking kilojoules. Unlike eating whole food, drinking liquid kilojoules doesn't make us feel as full. So even though we've had the kilojoules, we often don't eat less. The result can be a lot of extra energy, because sweetened drinks like fruit juices and fizzy drinks are high in kilojoules. Rather eat a piece fresh fruit – it's higher in fibre and nutrients and lower in kilojoules. If you prefer the juice, a half a glass of unsweetened 100% fruit juice = 1 portion of fruit. Another option is to dilute fruit juice, at least 50:50 with water or sparkling water, if you like the fizz.