Taking fruit juice is becoming more and more popular by the day. Most people, especially those living in the city, consume fruit juice on a regular basis. For some others, it is a daily “health” habit while others take it from time to time.
For most people though, fruit juice is always part and parcel of the refrigerator content and they consume several glasses every day. The reasons for that are not far-fetched.
To start with, many health care professionals and nutritionists recommend regularly taking fruit juice. It’s an easy way to get the vitamins and minerals your body needs to stay healthy and strong. And you can get them without having to eat loads of fruits. So what’s really wrong with that?
Well, nothing except that new research and experts say that making a habit of consuming fruit juice can actually have negative consequences.
In a recent paper published in the Journal of the American College of Cardiology, experts scrutinized many foods famed for being nutritious, including fruit juice, and concluded that “whole food consumption is preferred” over liquid diet.
Fruit juice may contain the vitamins and minerals the body needs, but it is stripped of the dietary fiber the body needs to regulate healthy digestion and keep you full longer. As stated by the Mayo Clinic, eating a high-fiber diet lowers your risk of developing obesity, diabetes and heart disease.
It is important to understand that most juice is pure sugar. Fruits are usually full of sugar.
According to Scott Kahan, the director of the National Center for Weight and Wellness, “without fiber in the mix, juice is essentially just the natural sugars and water found in its ingredients… your body does little to distinguish between the sugars in an apple versus those in a piece of candy.”
It’s more a matter of what accompanies the sugar when you consume it. With whole fruits, you also consume the fiber alongside the sugars. The fiber helps to slow the absorption of the fruits’ sugars into the bloodstream. This helps prevent spikes in blood glucose. But this is not the case with juice as the sugar hits your bloodstream immediately causing insulin spikes that contribute to weight gain, type 2 diabetes and other health problems.
Commercial Juice is Even Worse
Commercial fruit juice can lay no claim to healthiness. What makes commercial juice even worse is that it contains even more sugars and unhealthy preservatives. According to Barry Popkin, a professor of nutrition at the University of North Carolina, “fruit juice and smoothies are the new danger”
So why has regulating agencies not called the manufacturers out or informed the public of the danger in fruit juice? Joanna Blythman, author of “What to Eat” wades into the matter.
“You can’t trust government health advice” she states.
“They have the same advice that they’ve been recycling for 50 years and rarely change it. It’s embarrassing to admit they’ve made a mistake”
So What’s the Solution?
The solution to having the best from fruits is to eat them whole or make the fruit juice yourself with the help of a juice extractor or blender.
Do your best to include the outer flesh of these fruits like that of cucumber that is rich in fiber into your juice. Also, consuming green juice made mainly from vegetables is a better choice. Vegetables are usually lower in sugars and calories than fruits, thus lowering your risk of obesity, diabetes and heart disease.
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