Sometimes we don’t set limits while drinking juice. Especially if freshly bored, we consume plenty. But the facts emphasize that this is wrong. So, what to do instead of fruit juice?
Damages of fruit juice
Although the fruit juice may seem “healthy”, in some cases it may have damages. Especially if it is consumed frequently or ready products are grave. Here are possible health damages of fruit juice …
1. Excess Sugar Content
Fructose in the fruits is absorbed faster when it becomes fruit juice. Especially in the packaged fruit juices, additional sugar can be found.
There may be 20-25 grams of sugar in 1 cup of orange juice (up to cola).
What does this lead to?
Insulin resistance
Type 2 diabetes risk
Liver fat
Weight gain
2. Fiber content is almost no
When squeezed the fruit, most of the fiber is excreted.
However, fiber is very important in balancing blood sugar, digestion and satiety.
Without fiber
Sugar mixes into the blood faster → Blood sugar rises suddenly and falls. You get hungry more quickly. The intestines do not work enough.
3. Sortion control is difficult
Nobody eats 4 oranges, but drinks 1 cup of orange juice. The body takes fluid sugar faster and “more”.
4. Effect on acidic structure and dental health
Water such as orange and pomegranate is acidic. Tooth enamel can be worn over time.
When combined with sugar, the risk of caries increases.
5. Ready Fruit Water – Additives & Guarders
Contains sweeteners, colorants, aroma transmitters.
Even if it writes “100%”, it is usually made of concentrate, not real fruit.
Vitamin value is very low compared to fresh fruit.
What to do instead of fruit juice?
The fruit itself should be preferred. (Fiber + vitamin)
If fruit juice is to be drunk:
Get freshly bored at home
Do not drink more than 1 small cup
If possible, dilute with water
Consumed on a full stomach (not with empty stomach)
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