Fruit or Juice ? Which is Healthier ?
Most of us know that fruits are beneficial for our health. So how useful are juices? Is it fruit or juice healthier? Here’s the answer…
Is it helpful to squeeze fruits and vegetables?
Is a glass of freshly squeezed juice a good way to meet our daily vitamin needs? How is blood sugar and insulin levels affected?
For those who have high labor intensity and who try to eat healthy, freshly squeezed juice is considered as a good method to save time and meet daily vitamin needs. Juice is also associated with losing weight and cleansing the body.
All these claims made the juice sector a profitable business. In 2016, the value of this industry worldwide reached 154 billion dollars.
But is squeezing juice really as healthy as we think?
All fruits contain fructose, also known as “fruit sugar.” As long as it does not go beyond the daily calorie requirement, fructose does not hurt. Because unbroken fruits are fibrous and the sugar it contains is inside the fruit cells. It takes a certain time for the digestive system to break down these cells and fructose to enter the blood. But the same is not true for the juice.
The importance of fiber foods
There is no fiber in the juice. Unlike whole fruit, fructose here is called “free sugar”. Sugar added to honey and foods are also in this category.
The World Health Organization recommends that adults do not take more than 30 grams of sugar per day. This is equivalent to 150 ml (one cup of tea) juice.
But the problem is that fructose in fruit juice is absorbed much faster in the body because it is free of fiber. This causes a rapid increase in blood sugar, and the pancreas secretes insulin to normalize this level. Over time, this mechanism can be worn and the risk of type 2 diabetes may occur.
In 2013, when researchers examined health data collected between 1986 and 2009 regarding 100,000 people, it was found that there was a link between juice consumption and the risk of type 2 diabetes.
This is due to the fact that fluids pass from the stomach to the small intestine faster than solid foods. In other words, even though the nutrient content of whole fruit and juice was the same, the juice caused a faster change in the level of glucose and insulin in the blood. Experts attribute this to the fact that some substances, such as fiber in full fruit, are not in the juice.
Drinks containing vegetables also contain more nutrients and less sugar than juices, but these also lack essential fiber. A fiber-rich diet is known to reduce the risk of cardiovascular diseases, stroke, and high blood pressure. Adults need to take 30 grams of fiber per day.
Risk of excess calories
In addition to the risk of type 2 diabetes, juices are considered harmful if they contribute to excess calorie intake.
When the connections between sugary drinks and health (including the risk of diabetes and cardiovascular diseases) are also valid for a healthy diet, it has been observed that foods and beverages that cause excessive calorie consumption, including fruit juice, negatively affect blood sugar and insulin levels. .
However, in cases where there is no calorie excess, full fruit (or even juice) consumption has been shown to provide some advantages. Therefore, it is stated that 150 ml (one tea glass) of juice per day makes sense.
Experts say that full fruit is more useful than juice. However, this should be aimed at supporting fruit and vegetable consumption. Fruit juice should not be consumed in excess amount in order to quench thirst.
As part of a diet that contains too many calories, we know that juice can lead to diabetes, but for those who don’t have much weight, the long-term effect of juice isn’t very clear. Genes also determine how long the pancreas will succeed in producing insulin and dealing with sugar.
The daily recommended amount of calories for women is 2000, and 2500 for men. We have exceeded the recommended daily amount of calories since we consume the same amount of food in the days when we drink fruit juice. This causes weight gain.
How does it get healthier?
A study published last year showed that it may be possible to make fruit juice healthier. Instead of squeezing the fruit just to extract the juice, crush it with the blender, including the extract, kernel and peel… Thus, since digestion takes longer, it does not cause sudden outflows in the blood sugar level.
However, it is stated that this research is small scale and it is not known whether it is valid for every fruit.
It is also emphasized that the selection of fully ripe fruits is important to make the effects of the juice positive.
Since the physical structure of each fruit is different and the nutrients it contains are located in different parts, a squeezing technique may not suit all of them. For example, most of the nutrients in grapes are in the kernel. Orange peel also contains useful compositions. We do not take advantage of these with the usual tightening methods.