13. Fruit Juices: Healthy or Not?

People are so brainwashed by the media that fruits are natural so are healthy, so fruit juices too must be very healthy. They will argue with you when you try to tell them it is not so (for everyone), and that they should ‘EAT’ their fruit (in moderate) amounts and not DRINK them!!! Also what they don’t realize is that soda and fruit juice consumption is also one of the main culprits in the rising levels of obesity today!!!

https://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/
(Extract from link above)

Fruit Juice Contains Vitamins, Minerals and Antioxidants, but it Lacks Fiber and is Loaded With Sugar. Fruit juice is missing a lot of the stuff that makes whole fruit healthy.

Orange juice, for example, does contain Vitamin C and is a decent source of folate, potassium and Vitmin B1
It also contains antioxidants, some of which can increase the antioxidant value of the blood.

But calorie for calorie, it is nutritionally poor compared to whole oranges and other plant foods like vegetables .
The main problem is this… fruit juice contains no fiber and is very high in sugar.

Take a look at the breakdown for a 12 ounce (350 ml) portion of Coca Cola and Apple juice:

Coca Cola: 140 calories and 40 grams of sugar (10 teaspoons).
Apple juice: 165 calories and 39 grams of sugar (9.8 teaspoons).

This is the ugly truth about fruit juice… most types contain a similar amount of sugar as a sugar-sweetened beverage, sometimes with even more total calories!

Bottom Line: Fruit juice contains some nutrients, but less compared to many plant foods. It contains no fiber and is just as high in sugar and calories, as most sugar-sweetened beverages.
It is Easy to Consume Massive Amounts of Sugar From Fruit Juice.

When we eat whole fruit, it takes significant effort to chew and swallow them. The sugar in them is also bound within fibrous structures that break down slowly during digestion. Not only that, but fruit is also very fulfilling… so it’s hard to eat a lot of it.

For these reasons, the sugar in whole fruit gets sent to the liver slowly and in small amounts. The liver can easily metabolize these small amounts without being overloaded.

But… if you drink a large glass of fruit juice, it is the equivalent of consuming several pieces of fruit in a very short amount of time, without all the fiber.
The large amount of sugar gets absorbed and sent to the liver very quickly, just like when you drink a sugar-sweetened beverage.

A large part of the sugar found in fruit juice is fructose. When the liver takes in more fructose than it can handle, some if it gets turned into fat which can lodge in the liver and contribute to fat buildup and insulin resistance.

Although small amounts of fruit juice (or soda) are unlikely to cause major problems for healthy, lean and active people, this can be a complete disaster for people who are overweight or have diet-related metabolic problems.

Controlled metabolic studies show that liquid sugar can cause insulin resistance, raise triglycerides and small, dense LDL cholesterol, elevate oxidized LDL cholesterol and cause belly fat accumulation… in as little as 10 weeks.

Although most of the studies are using sugar-sweetened or fructose-sweetened drinks, there is no reason to assume that 100% fruit juice would be any different. The sugar molecules are identical and your liver won’t be able to tell the difference.

But just in case you’re in doubt, some studies did use actual fruit juice. In one of them, 480 ml (16 ounces) of grape juice per day for 3 months caused insulin resistance and increased waist circumference in overweight individuals .

In another study, consuming 2 or more servings of fruit juice per day was associated with more than a doubled risk of gout in women.

Bottom Line: Fruit juice contains large amounts of sugar, without any fiber and chewing resistance to limit intake. Studies show that this can lead to severe metabolic problems and serious diseases.

Liquid Calories Are Uniquely Fattening
It is a myth that all calories are created equal!!!

check out this link for carb counts in juice:

https://mobile.fatsecret.com/calories-nutrition/food/juice/carbohydrate

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3 Comments Add yours

  1. lettersfromh says:

    Interesting post MashaAllah. When you say fruit juice, does it include the homemade ones as well? like smoothies etc?

    Liked by 1 person

    1. ketoqueen6 says:

      They are very high in fructose Try using more veg n leaves in smoothies n perhaps half to one fruit to it to sweeten n for taste

      Liked by 1 person

      1. lettersfromh says:

        Ok. JazakAllah kheir.

        Like

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