Celebrity nutritionist says fruit juice is mostly sugary water — choose whole fruits

Dr. Siddhant Bhargava, the nutrition advisor to stars such as Alia Bhatt, Ananya Panday and Sara Ali Khan, has issued a blunt reminder about fruit juices: what many call a healthy drink can actually be little more than coloured, sugary water when stripped of the whole fruit.

In a post shared on social media, Dr. Bhargava explained that while fruits themselves are nutritious, the act of converting them into juice removes crucial components. “The benefits of fruit come from fibre, vitamins and minerals,” he wrote, “and once you lose the fibre, you’re mostly left with sugar in water form.”

He emphasised that fibre plays a key metabolic role by slowing the absorption of natural sugars. When that fibrous structure is removed during juicing, sugars enter the bloodstream much faster, increasing the likelihood of blood sugar spikes and longer-term metabolic strain.

Dr. Bhargava also pointed out that juicing exposes produce to heat and air, which can degrade sensitive vitamins and minerals. The result, he said, is a drink that looks nutritious but delivers far fewer nutrients than the whole fruit.

Medical experts routinely recommend eating intact fruits over drinking their juices. Whole fruits such as apples, oranges, papayas and bananas contain fibre that supports digestion and prolongs the feeling of fullness — benefits that juices rarely provide.

Packaged fruit drinks often contain added sugars and preservatives, making them caloric and less wholesome than many consumers assume. Regular consumption of such beverages can contribute to weight gain and other health concerns.

As practical advice, Dr. Bhargava suggested a simple habit shift: when tempted by a glass of juice, reach for the whole fruit instead. Eating seasonal produce in its natural form delivers the full spectrum of nutrients the body needs.

Health professionals warn that frequent intake of commercial fruit juices can raise risks for obesity, diabetes and dental decay. Because juices are less filling, people tend to consume greater volumes and thereby increase their sugar intake.

The nutritionist’s message has resonated online, with many users agreeing that fruit juice is often oversold as a healthful option. Dietitians echo his stance, recommending whole fruits, salads or fibre-rich smoothies rather than filtered or store-bought juices.

Ultimately, this serves as a gentle reminder: labels like “natural” or “fruit-based” don’t guarantee a product is healthful. For nourishment and lasting benefit, whole fruits remain the simplest and best choice.