The use of juice today is not only a refreshment but also a convenient and quick way to replenish daily nutrients. Many people now have the habit of using juice instead of fresh fruit. However, from a scientific perspective, this is a big mistake.
In this article, let’s join M-Pacific to find the answer to the question: drinking juice or using fresh fruit is healthier!
Juice – very convenient, but really nutritious?
Using fruit juice is one of the beauty secrets often spread online for many seemingly reasonable reasons such as when grinding fruits and vegetables into water, you will easily use more, and much more convenient than eating directly.
Think about it, it’s hard to eat a cucumber, two apples, two carrots and a bowl of spinach, right? But just put it all in the blender and you can use it all in one go. Thanks to that, you will enjoy a lot of benefits from using fruits and vegetables such as fighting oxidation, staying younger longer, reducing excess fat … with a mixture of all the above vegetables and fruits.
At first glance, this seems to make sense – saving time and consuming a lot of fruit in one go. However, nutritionists and scientific studies have shown that this action will affect health in the long run. According to Popkin, a professor of nutrition at the University of North Carolina, juice is a “new danger.” That’s because of the following reasons:
First: Juice doesn’t help you lose weight
Naini Setavald, a leading lifestyle and obesity consultant, says fruit juices, fresh or canned, are not recommended if you intend to lose weight. Sounds weird, doesn’t it? Since we often hear that fruit has the ability to help with weight loss, why not juice?
In fact, fresh fruit contains a lot of fiber. Eating a lot of fruit will increase the amount of fiber loaded into the body, bringing a feeling of satiety. From there, helping users eat less, thereby indirectly losing weight. Meanwhile, fruit juice is equivalent to removing all fiber content, leaving only water, vitamins and a lot of sugar. And this only makes you increase the absorption of sugar into your body and still have no feeling of fullness.
Specifically: you can hardly eat a 250g orange containing 9g of sugar, right? But you can finish a 350ml glass of orange juice containing up to 33g of sugar – with one daily meal – easily! So, when you drink juice, you absorb more sugar than you eat fresh fruit. And it is this sugar that is the culprit that makes you gain weight incessantly.
Not only that, the aforementioned sugar can cause an energy burst and then drop quickly, making the drinker tired, lethargic and irritable.
Second: Fruit juice increases the risk of diabetes
More worryingly, according to research from a team of scientists from the UK, Singapore and Harvard School of Public Health, eating fresh fruit helps reduce the risk of type 2 diabetes, but drinking juice increases this risk. Although more convenient, fruit juice loses many nutrients and especially fiber after processing. Fiber supports digestion and slows down the absorption of sugar in fruits. Therefore, scientists think that this is the reason juice increases the risk of diabetes, as well as the association between large juice consumption and childhood obesity.
Because of those 2 important reasons, you should say no to a glass of juice that is full of sugar but completely fiber-free. In case you need to squeeze fruit to drink, you should not remove the fiber, but use it to prepare other dishes such as baking, for example. In addition, it is recommended to take the juice for 24 hours after juicing; Limit fruit squeezing, it is recommended to squeeze root vegetables to achieve the best nutritional effect.
M-Pacific wishes you good health thanks to your wise choice of fresh fruit!
