Everything you need to know about Juice!
Can you drink juices instead of eating fruits? Are juices actually so healthy? Are there good and bad juices?
Let’s start from the beginning!
Nectar juices or fruit drinks contain quite a lot of sugar and sweeteners. Most of them contain less than 50% of fruit juice. As a result, it is easy to consume a large amount of calories without getting all the necessary nutrients. On the contrary, packed or pasteurized juices contain 100% natural fruit juice, and are rich in nutrients such as vitamins, minerals, antioxidants and amino acids therefore, outweigh fruit drinks.
Tip: Always read the nutrition label and choose 100% juice without added sugar.
Fruits VS Fresh Juices
Although natural fruit juices are the preferred juice choice, they have one disadvantage: they are very low in fiber. Fiber is mainly found in the skin of fruits, and thus, you can get all the fiber by eating the whole fruit, but not while drinking the juice.
The combined health benefits of plant fibers include:
• Reduction of cholesterol level
• Reduction of blood pressure
• Appetite control
• Fewer digestive problems
• Reduced risk of obesity and cardiovascular disease
In General, juices are richer in simple sugars in comparison with fruits. However, they raise blood glucose level faster. People with insulin resistance or diabetes should consume fresh fruit rather than juice in order to regulate their insulin level better.
Just keep in mind . . . a cup of fruit juice has two to three times more calories than a fruit, given that we need at least 2-3 fruits to fill a cup.
Home notes . . . .
1. Prefer eating a whole fruit rather than drinking fresh juice
2. Always prefer fresh juice over fruit drinks
Clinical Dietitians & Associates