100% fruit juices

Fruit juice is regarded as being as unhealthy as sugary soda. While both beverages have roughly 110 calories and 20–26 grams of sugar per cup (240 mL), pure fruit juices deserve more recognition as nutritious but sugary beverages.

Fruit juice, unlike sodas with added sugar, gets all of its natural sugar from the fruits. Fruit juice also includes vitamins, minerals, and beneficial plant compounds that are lacking in soda. This might explain why processed soft drinks, such as soda, have been associated with an increased risk of type 2 diabetes, metabolic syndrome, and heart disease, although natural fruit juices haven't. According to some studies, drinking small amounts of juice on a daily basis, less than 5 ounces (150 mL), may reduce your risk of type 2 diabetes and heart disease. Keep in mind that this does not apply to larger servings or fruit drinks with added sugar.