The Benefits and Risks of Drinking Pomegranate Juice

Pomegranate juice is full of antioxidants and other essential nutrients.

While the juice can be a refreshing choice, there are some drawbacks. For example, the drink may interact with certain medications, so some people are advised to sip on an alternative beverage.

Here, we'll look at the health benefits of pomegranate juice, how much sugar is in pomegranate juice, whether pomegranate juice benefits weight loss and some additional information about the tart and tasty drink.

The Health Benefits of Pomegranate Juice

From reducing inflammation to lowering cholesterol levels, pomegranate juice has been linked to a number of health benefits.

1. Pomegranate Juice Is Packed With Antioxidants

Pomegranate juice is rich in punicalagins, which are extremely powerful antioxidants, researchers say. The juice's antioxidant levels are potent: It has been found to have three times the antioxidant activity of red wine and green tea, according to research in the ‌Journal of Agricultural and Food Chemistry.‌

Pomegranate juice is also rich in compounds called polyphenols, which are nutrients in plant-based foods that help manage inflammation in the body and protect it from oxidative stress, according to Cleveland Clinic. More research needs to be done, but preliminary findings suggest polyphenols may help fight cancer, heart disease, and other health conditions.

2. Pomegranate Juice May Improve Heart Health

The antioxidant content in pomegranates could help reduce inflammation and, as a result, promote healthy arteries, according to the American Heart Association. How pomegranates affect heart disease, however, is not known and requires further study.

Additional research suggests that pomegranate extract intake may play a beneficial role in the attenuation of some cardiovascular risk factors.

Should You Drink Pomegranate Juice to Lower Cholesterol?

Researchers have studied whether various products from pomegranate can influence levels of cholesterol, but no clear effects have been demonstrated, according to the National Center for Complementary and Integrative Health.

Talk to your doctor before drinking pomegranate juice specifically for your cholesterol levels. This is especially important because pomegranate juice may interfere with certain medications, particularly blood pressure and cholesterol-lowering medications, according to the American Heart Association.

3. Pomegranate Juice May Help Fight Infections

Pomegranate's benefits may also include antiviral and antimicrobial effects.

A study published in March 2022 in the Journal of Nutrition and Metabolism found that fresh pomegranate juice is rich in bioactive compounds that may be effective in several chronic diseased conditions. The study found evidence that pomegranate juice may be beneficial in SARS-CoV-2 infections, especially for patients with chronic diseases such as hypertension, cardiovascular disease, diabetes, and cancer.

Additional research determined that fresh pomegranate juice showed promise as a therapeutic approach for COVID-19 infections. The study observed improvement in three test cases using fresh pomegranate juice.

Does Pomegranate Juice Help You Lose Weight?

Pomegranate juice and weight loss are sometimes linked to each other.

While pomegranate juice is packed with vital nutrients, there is insufficient evidence that it helps directly with weight loss.

That said, pomegranates ‌could ‌be helpful for maintaining a healthy weight.

Pomegranate consumption may yield a beneficial effect on body weight and BMI in adults, according to a review published in 2023 in Food Science & Nutrition. The review also found that pomegranate consumption can reduce body weight in adults with obesity.

Even so, it's important to remember that pomegranate juice lacks fiber and has a lot of sugar, a combination that may counter your weight loss goals.

Pomegranate Juice vs. Fruit Nutrition

As with most juices, pomegranate juice lacks the fiber that's available in its whole fruit form (the pomegranate seeds). Here's how the juice and the whole fruit measure up:

Pomegranate Juice vs. Pomegranate Seeds

Source(s): USDA

As evident in the chart above, the main difference between drinking the juice and eating the fruit is that the fruit is a rich source of fiber. The sugar in pomegranate juice, without its fiber, can lead to a sharp rise in blood sugar levels.

You might consider eating the whole fruit rather than drinking the juice, because the fiber prevents a spike in blood sugar that can result from eating the natural sugars.

Pomegranate Powder vs. Pomegranate Juice

While you're probably familiar with bottled pomegranate juice, the fruit juice can also come in the form of a dried powder.

This powder is made from dehydrated pomegranate juice, so it has much of the same nutritional content as the fresh fruit (though some research shows certain nutrients, namely vitamin C, may be decreased in the dehydrating process).

You can find organic pomegranate powder online ($22.99 on Navitas Organics). The ingredient can be added to smoothies and recipes for an extra taste of tartness.

Pomegranate Juice Side Effects

Pomegranate juice is generally safe to drink — just make a point to check the label to make sure it's 100 percent juice you're drinking. Products called juice drinks or cocktails are actually a mixture of juices, and usually have added sugar.

Pomegranate juice is rich in potassium, which might pose a problem for people with chronic kidney disease, according to the National Kidney Foundation. Because a low-potassium diet is often recommended for this condition, check with your doctor before adding pomegranate to your diet.

The supplement may also interact negatively with certain medications. It shouldn't be taken with the blood thinner warfarin, according to Memorial Sloan Kettering Cancer Center. It also reduced the effectiveness of the diabetes drug metformin in animal studies.