Many people find it challenging to consume enough vegetables daily. V8 is a renowned vegetable juice that could assist in increasing your nutrient intake. But is it genuinely beneficial for you? According to Healthline, V8’s original variety includes juice from eight vegetables such as tomatoes, carrots, beets, celery, lettuce, parsley, spinach, and watercress. Each vegetable provides various health benefits, making V8 a rich source of vitamins and minerals, including potassium, vitamin A, and vitamin C. An 8-ounce glass of V8 contains only 45 calories.
One advantage of V8 is its relatively low sugar content, especially when compared to other juices and beverages. This is due to its vegetable base, which is naturally low in sugar, and the absence of added sweeteners. Furthermore, V8 is packed with antioxidants from the vegetables. As Morgan Brod, RD, CDN, stated to Eat This, Not That!, “Antioxidants can be found in various fruits and vegetables and can help protect against chronic conditions like cancer and cardiovascular disease.”
However, there are some potential downsides to V8, such as its high sodium content and the possibility of causing diarrhea. So, what’s the verdict? Keep reading to learn more about the benefits and drawbacks of this popular beverage.
It’s lower in sugar and calories than other drinks
As previously mentioned, one of the benefits of V8 is its relatively low sugar content. If you typically reach for a sugary soft drink, sports drink, or fruit punch when you’re thirsty, V8 might be a healthier choice. Verywell Fit experts agree, noting that it contains “substantially lower sugar” with only 7 grams per 8-ounce serving compared to 39 grams in a 12-ounce soda can.
The health risks of excessive sugar consumption are well-documented, and drinking sugary beverages is one of the worst ways to consume sugar. Healthline explains that fructose, the primary sugar in sweetened drinks, doesn’t reduce hunger like solid foods, leading to additional calorie intake. Additionally, sugary drinks can cause fat accumulation in the liver, potentially resulting in fatty liver disease. They are also linked to type-2 diabetes and obesity.
It’s a source of complex carbohydrates
Another benefit of V8 is its excellent source of complex carbohydrates. Verywell Fit highlights that one serving of V8 contains 10 grams of complex carbs, providing a longer-lasting energy boost compared to the simple carbohydrates in sweetened drinks.
You might wonder — what is a carbohydrate, and why does its complexity matter? Healthline clarifies that carbohydrates are a primary energy source and a major macronutrient.
While some dieters may vilify carbs, certain types are beneficial and shouldn’t be eliminated. Complex carbohydrates consist of fiber, starch, and sugar, whereas simple carbs are just sugar. Simple carbs offer little nutritional value and can lead to weight gain and type 2 diabetes. According to Healthline, sources of simple carbohydrates to avoid include packaged cookies, breakfast cereals, and fruit juice. Since V8 provides complex carbohydrates, it helps keep you fuller longer and aids in weight management.
It has a lot of sodium
Despite V8’s advantages, it has drawbacks too. If you’re considering replacing your daily vegetable intake with V8, note this: to enhance flavor and preserve ingredients, manufacturers add a significant amount of sodium to V8. According to Medical News Today, an 8-ounce glass of V8 contains 640 mg of sodium, nearly one-third of your daily recommended intake.
Experts at Harvard Health explain that sodium enhances food flavor and acts as a preservative. It’s essential in moderate amounts for nerve function, muscle movement, and more. Excessive sodium can cause high blood pressure, heart disease, and stroke. Additionally, excess sodium makes it difficult for kidneys to filter out, leading to water retention, increased blood volume, and stiff blood vessels, resulting in high blood pressure, heart attack, and stroke.
It’s a source of vitamin A
Returning to benefits, V8 juice provides a significant source of vitamin A. Medical News Today states that an 8-ounce glass of V8 delivers 40% of the daily recommended vitamin A intake. Healthline explains that vitamin A is a group of fat-soluble compounds essential for many health functions, including eye health, immune system support, and fetal development.
Experts recommend 900 micrograms of vitamin A for men, 700 micrograms for women, and 300-600 micrograms for children. There are two forms: preformed vitamin A (found in meat, fish, dairy) and provitamin A (found in plants, like in V8 juice). The body converts provitamin A in the gut. Besides the mentioned benefits, vitamin A can reduce cancer risk, prevent acne, and support bone health.
It’s a source of vitamin C
V8 is also rich in vitamin C. Livestrong notes that V8 provides 72 milligrams of vitamin C per serving, equating to 96% of the daily recommended value (via the Mayo Clinic).
While vitamin C is often associated with reducing cold symptoms, experts at WebMD clarify that it’s misunderstood. Vitamin C boosts the immune system and protects against deficiencies, helping prevent colds. It’s also known to prevent heart disease, maintain eye health, aid fetal and skin development.
Vitamin C, or ascorbic acid, is an antioxidant that protects against free radicals, chemicals, and pollutants. Free radicals are linked to cancer, heart disease, and arthritis.
It’s a source of potassium
V8 contains potassium, as well. According to the Campbell’s website, a V8 serving provides 470 milligrams of potassium, around 10% of the daily recommended value. For comparison, one banana has about 450 milligrams of potassium (per Healthline), so V8 slightly exceeds that.
According to Harvard Health, potassium is vital for proper cell function. It regulates heartbeat, muscles, and nerves. It also metabolizes carbohydrates and synthesizes proteins. Most Americans receive only about 50% of the recommended potassium while consuming high sodium. An imbalance can contribute to high blood pressure, but eating potassium-rich fruits and vegetables can help reverse this.
Furthermore, Harvard researchers say a potassium-rich diet is linked to a reduced stroke risk due to its blood pressure-lowering properties. Beets and spinach, both rich in potassium, are key V8 ingredients.
It provides 2 servings of vegetables
Consuming vegetables is crucial for a healthy lifestyle. While this isn’t new information, a report from the CDC states that only 1 in 10 adults eat enough vegetables according to federal guidelines.
What impact does this have on health? Dr. Seung Hee Lee Kwan of CDC’s Division of Nutrition, Physical Activity, and Obesity told the CDC, “This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease. As a result, we’re missing essential vitamins, minerals, and fiber provided by fruits and vegetables.”
If lack of time or convenience prevents you from consuming enough vegetables, V8 might be a suitable alternative. Medical News Today reports that an 8-ounce glass of V8 contains two servings of vegetables, meeting 80% of the recommended intake for women and 66% for men.
It could trigger diarrhea
A potential side effect of regularly consuming V8 is that it may cause diarrhea. While Livestrong experts say the original vegetable-only V8 is unlikely to cause diarrhea, the fruit and vegetable fusion might.
The reason for this possible bowel movement? Sugar. Replacing fruit and vegetable servings with V8 without enough solid foods can likely cause diarrhea. Additionally, if you have a digestive condition like inflammatory bowel disease or irritable bowel syndrome, V8 juice could worsen it.
Why can sugar cause diarrhea? Harvard Health explains that sugar signals your gut to release water and electrolytes, triggering diarrhea. Fructose, the sugar component causing diarrhea, is found in fruits and sometimes added to fruit juices. Although V8’s sugar is natural, its Pineapple Passion Veggie Blend contains up to 25 grams per serving, potentially causing diarrhea.
You may experience heartburn
While tomatoes are generally healthy, they might cause heartburn. Livestrong explains that tomato acidity can trigger acid reflux, where stomach acid rises into the esophagus, causing a burn.
According to Vanguard Gastroenterology in New York, tomatoes contain citric and malic acid, both known to trigger gastric acid overproduction. The excess gastric acid then rises through the esophagus.
If you have gastrointestinal reflux disorder (GERD), avoid tomato juice like V8. However, if you experience acid reflux after V8, Dr. Daniel Mausner, section head of gastroenterology at Mercy Medical Center in Rockville Center, N.Y., told WebMD that eating a “sour ball” might help. Why? “Things that promote saliva — like sour balls — are good for acid reflux,” he says, “because saliva neutralizes the acid that comes up from your stomach.”
It may be better to eat whole vegetables instead
While V8 provides two servings of vegetables per serving, evidence suggests eating whole vegetables might be better.
Experts at Healthline emphasize that while juice offers health benefits, it shouldn’t replace whole vegetables. Another Healthline article notes that juicing preserves some vitamins and minerals, but removes up to 90% of the fiber. Why is fiber important? Fiber helps keep you full, prevents overeating, stabilizes blood sugar, improves digestion, promotes regular bowel movements, enhances gut health, improves cholesterol, and reduces cancer risk.
Additionally, V8 is pasteurized, reducing its nutrient content. During pasteurization, the juice is heated to high temperatures, destroying some nutrients, enzymes, and properties.
It may help you lose weight
If you’re considering weight loss and incorporating V8, you might be on the right track.
“Calories in versus calories out” is a simple, fast weight loss method. Healthline explains you must burn more calories than you consume daily to lose weight. You can restrict calorie intake for a deficit, exercise to burn calories, or do both.
When choosing foods, low-calorie options can aid in creating a deficit. According to the Campbell’s website, V8 offers as few as 50 calories and 0 grams of fat per serving, making it a good low-calorie choice. Additionally, if sugary drinks are your weakness, swapping soda for V8 can reduce sugar and calorie consumption. Remember, V8 shouldn’t replace vegetables, but it can be a good alternative to high-calorie drinks.
It won’t spike your blood sugar
Continuing with the sugar theme, V8 juice is a good choice for blood sugar control.
Verywell Health notes that V8 is a low-glycemic food, meaning it won’t cause blood sugar spikes and crashes. It scores 43 on the glycemic index, considered low. Healthline says the glycemic index, created in the 1980s by a Canadian doctor, measures food effects on blood sugar. It evaluates carbohydrate foods only, as sugar in carbs affects blood sugar. Complex carbs generally score lower than simple carbs, as they release sugar slowly into the bloodstream.
For diabetics, monitoring blood sugar is crucial. Proper blood sugar management helps prevent diabetes complications, including heart disease, stroke, and kidney issues. Because V8 won’t spike your blood sugar, it may be a good option for diabetics.
It’s rich in the antioxidant lycopene
While V8 contains various vegetables, tomatoes are the main ingredient. Medical News Today reports that V8 is 90% tomato puree. If you’re disappointed and considering discarding V8, wait — there’s a key ingredient in tomato puree worth drinking: lycopene.
Healthline describes lycopene as a plant nutrient and a powerful antioxidant, giving fruits like grapefruits and tomatoes their red and pink hues. It’s part of the carotenoid antioxidant family, preventing free radical buildup and oxidation. Oxidative stress is linked to cancer, diabetes, and Alzheimer’s. Lycopene also protects against pesticide, herbicide, and some fungi damage. Additionally, it helps protect against sun damage. Studies show those consuming lycopene before sun exposure experience less skin damage. Tomato puree provides 21.8 grams of lycopene per serving, making it a top source of this nutrient.
