Sunday, February 16, 2014

Fruit Juice Worse than Natural, Solid Fruits

My opinion:  I think to some people this may already be obvious, but it still is remarkable how much sugar they put into these drinks.  I've actually tried some fruit juices that are unsweetened, and they taste much, much different than the others.  Perhaps one could experiment by making a small glass of orange juice from regular oranges, and then comparing this to the orange juice bought at the store.  An alternative to pure fruit juice is simply to put a little bit in a glass, and then fill the rest up with water.  I've been doing this with fruit juices for years, and frankly, I think it tastes better when it isn't sickeningly sweet.  Lastly, it's important to remember that eating the equivalent in regular fruit isn't likely to do much harm to the body.  I think this is because these are more complex sugars that are slowly processed and don't cause blood sugar spikes, but in juices, they likely add simple sugars to the mix.  Any thoughts?  Feel free to comment.

Fruit juice is not a low-sugar alternative to sugar-sweetened drinks

Dr. Gill says "there seems to be a clear misperception that fruit juices and smoothies are low-sugar alternatives to sugar-sweetened beverages."
Prof. Sattar explains:
"Fruit juice has a similar energy density and sugar content to other sugary drinks, for example: 250 ml of apple juice typically contains 110 kcal and 26 g of sugar; and 250 ml of cola typically contains 105 kcal and 26.5 g of sugar."
He says research is beginning to show that unlike solid fruit intake, for which high consumption appears linked either to reduced or neutral risk for diabetes, high fruit juice intake is linked to raised risk for diabetes.
Pieces of fruit and fruit juice
"One glass of fruit juice contains substantially more sugar than one piece of fruit."
"One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit - fibre, for example - is not found in fruit juice, or is there in far smaller amounts," he adds.
Also, although fruit juices contain vitamins and minerals that are mostly absent in sugar-sweetened drinks, the levels of nutrients in fruit juices many not be enough to offset the unhealthy effect that excessive consumption has on metabolism, says Dr. Gill.
In their paper they refer to a trial where participants drank half a liter of pure grape juice every day for 3 months. And the results showed that despite grape juice's high antioxidant properties, it led to increased insulin resistance and bigger waists in overweight adults.


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