We have all heard it – “I drink a lot of fruit juices everyday therefore I am healthy”. Let’s clear up some confusion around fruit juice – while indeed the ingredients are better than any sugar-filled soda, your blood sugar still goes for a wild ride when you consume fruit juices. Let’s breakdown some of the science below:
Fruit juice lacks fibre. The fibre found in whole fruits help to slow down the absorption of the sugar in your bloodstream. While whole fruits will lead to a more steady and slow release of sugar, fruit juice will lead to a much larger spike and crash.
Fruit juice is easier to over-consume. Due to the lack of fibre, you won’t feel quite as full. While eating something like 5 oranges in one sitting would be very difficult to do, drinking 16oz of OJ (the equivalent in sugar and calories) is very easy to do.
Commercial fruit juice is often pasteurized causing it to lose some of the vitamins & minerals present (say what??).
Pasteurized juices have been heated to high temperatures for a short time in order to kill any bacteria or other microorganisms that may be present, but this in turns also kills some of the beneficial compounds.
Bottom line, whole fruit is a better option. And if you want to consume that juice, vegetable juice is the way to go (maybe with 1 fruit present) as they’re not nearly as high in sugar. If you do go for fruit juice, freshly made juices definitely have more benefits. Just make sure to watch your portion size. Moderation is ALWAYS key!