Juice sounds healthy, but it’s not really that simple. Juice comes from fruit, so it’s got vitamins and polyphenol, and that is a good start. But it’s basically fruit stripped of its fiber content, so what remains along with the nutrients is a ton of sugar: to the tune of 20 to 30 grams per cup. That’s right on par with a can of regular soda. Without the fiber to slow the absorption of sugar, it rushes into your bloodstream—and what your body doesn’t use right away gets stored as fat. If you’re craving a fruity thirst quencher, grab some water and a piece of actual fruit intead.

READ MORE: The Juice on Juice