Pineapple juice may not be as popular as orange or grape juice but it has amazing benefits beyond just being a good source of vitamins and minerals. Raw pineapple juice is an excellent source of manganese (45% DV in a 100 g serving) and vitamin C (80% DV per 100 g).
Fresh pineapples are the only known source of bromelain, an enzyme whose anti-inflammatory properties, shown in some studies, may alleviate symptoms of osteoarthritis, which could make fresh pineapple juice a beneficial healthy choice for your joints.
The bromelain enzyme in fresh pineapple juice can also help with the digestion of protein. This is why it is sometimes recommended to drink Pineapple juice after meals to help digest protein rich meals. Another interesting pineapple juice benefit is that if the fresh juice has sufficient bromelain content, the freshly juiced pineapple juice can also be used as a marinade and tenderizer for meat.
Calories and Nutrients
An 8-oz. cup of unsweetened pineapple juice has 132 calories and a trace of fat. One serving has 25 g of sugar, less than 2 g of protein and fiber, 32 g of carbohydrates and 32 mg of calcium. The juice has 25 mg of vitamin C, 45 mcg of folate and some B vitamins. The average man needs 90 mg of vitamin C each day, and a woman needs 75 mg, according to the National Institutes of Health. Drinking pineapple juice can help you meet your nutritional requirements for the day.
The weight-loss benefits of pineapple juice come in its ability to satisfy your sweet tooth, while at the same time giving you one of your fruit servings. If you eat 1,400 calories a day, you need 1 1/2 cups of fruit. The U.S. Department of Agriculture’s 2010 Dietary Guidelines indicate that 1 cup of pineapple juice equals one fruit serving for the day. When you couple eating a lower-calorie diet with consuming the right number of servings from each of the food groups, you may feel more satisfied and able to manage your calories.
Fructose and Fat Gain
Pineapple juice is rich in the two types of simple sugars, glucose and fructose, the latter of which may have specific associations with weight gain. According to research from the Yale School of Medicine, fructose may trigger the desire for food and promote overeating. This is because, unlike glucose, it does not promote feelings of satisfaction and fullness after consumption. Therefore, drinking a lot of pineapple juice, which offers little satiation, combined with the effects of fructose, may cause you to consume excess calories and gain, not lose, weight.
Ditch the Juice
Any way you slice it, Pineapple is a high-sugar fruit and should be consumed in moderation. You’re much better off eating whole fruit than drinking fruit juice. Not only is whole pineapple lower in sugar and calories — one cup of chunks has 16 grams of sugar and 82 calories — but it’s also a rich source of fiber with 2.3 grams per cup. Stick to a single serving, which is about a 1/2 cup of chunks, and stay hydrated with plain water.