In the eyes of many people, fruits are nutritious and healthy, and the juice of fruits squeezed into juice is the essence of concentration. But you probably don't knowFruits turn into juice, calories soar, and nutrients are lost. Today, let's take a look at the truth behind freshly squeezed juice.
Squeeze the fruit into juice
There really is a lot of loss of nutrients!
Many people think that drinking freshly squeezed juice is not much different from eating fruit, but in reality, there is a huge difference in the nutritional nature between the two. than eating whole fruits,Fruit juice is wasted, and many nutrients are destroyed.
Increased sugar content
When the fruit is juiced, the sugar in it is concentrated, resulting in a high sugar content. Take apple juice, for exampleThe sugar content of a glass of freshly squeezed apple juiceEvenProbably more than a can of Coke。Believe it or not
The sugar content of common fruit juices
Kind
Sugar content (g 100g).
Orange juice
Coke (reference).
Pomegranate juice
Yellow peach juice
Grape juice
Apple juice
Prune juice
Data**: E-commerce platform NFC 100% pure juice nutrition content list.
Loss of dietary fiber
During the juicing process, almost all of the dietary fiber in the fruit is discarded. Dietary fiber can increase satiety, promote intestinal peristalsis, and play an important role in preventing and relieving constipation, promoting digestion, and controlling weight.
Although fruits contain sugar, they are not included in the World Health Organization's Guidelines for Sugar Intake in Adults and Children. The main reason is that ingredients such as dietary fiber can "counteract" the negative effects of sugar in fruits.
ButAfter turning into juice, there is a lack of dietary fiberThe problem of sugar in fruits is highlighted, and fruit juices (including freshly squeezed pure fruit juices) are also listed as a member of free sugars.
World Health Organization Guidelines for Sugar Intake in Adults and Children
Vitamin C, carotene, and polyphenol antioxidants in fruits will also be lost to a certain extent during the juicing process. This is because during the juicing process, the fruit is chopped and stirred, and antioxidants such as vitamin C are in full contact with the oxygen in the airOxidation reactions occur, resulting in a decrease in the content of vitamin C and polyphenols.
Taking vitamin C as an example, according to the experimental data, the vitamin C of cucumber, mango and orange freshly squeezed juice was measured respectively, and it was found that the loss rates were respectively. 92% and 3276%, not to be underestimated.
Drink too much juice
It's really not healthy for the body!
Sugar is more easily absorbed, and blood sugar rises faster
After the fruit is turned into a juice, the properties of the sugar itself also change, from endogenous sugar to free sugar, becomingIt is more easily absorbed by the body。This is because most of the dietary fiber is removed during juicing, making it easier for the sugar in the juice to be released.
As a result, the body absorbs sugar faster, and blood sugar levels rise faster than eating fruit.
Oranges
GI (glycemic index).Oranges
Orange juice. Data**: Chinese Food Composition List (Standard Version).
In the case of oranges, for example, after juicing, the food changed from a low GI (GI<55) to a medium GI (GI between 55 and 70), and the ability to raise blood sugar became stronger, and the blood sugar fluctuated greater.
As mentioned above, the sugar in freshly squeezed fruit juicesPresent in the form of free sugars, this sugar does not have any benefits for the human body. The World Health Organization recommends that adults should limit their daily intake of free sugars to less than 10% of their total energy intake, preferably to less than 5%. However, it is likely that the sugar content of a glass of freshly squeezed fruit juice is already exceeding this recommended intake.
Consume more energy and increase the risk of obesity
A glass of orange juice takes 3 to 5 oranges to make. Eating three oranges may take your time, but drinking a glass of orange juice is a breeze for even a small child. However, this new way of eating oranges will quietly make us eat too much sugar.
Moreover, the satiety of the juice is very low, does not occupy the stomach, there is no pressure to refill the cup, and it does not delay eating, which invisibly increases energy intake. Take freshly squeezed juice as a daily drink, and it is natural to grow meat and fat.
Gallery copyright**, use may lead to copyright disputes
Increased risk of gout
Fructose is abundant in fruits, whileFructose intake can increase uric acid production, resulting in high levels of uric acid in the blood. It is important to know that hyperuricemia is one of the main causes of gout.
A study published in the prestigious medical journal British Medical Journal investigated more than 50,000 American men who had an 81% increased risk of gout after drinking more than 2 glasses of juice per day. In Important Foods Containing Fructose and Gout**: A Systematic Review and Meta-analysis of Prospective Cohort Studies, evidence found that fruit juice intake was unfavourably associated with gout morbidity.
Screenshot.
In addition to these, it leads to fatty liver, diarrhea and other problems, which are also often criticized by fruit juice.
But is juice really so useless?
The conclusion isA small amount of fruit juice may be beneficial. A large 2019 study in the British Journal of Nutrition found that people who drank 5 ounces (about 150ml) or less of fruit juice per day had a 15% lower risk of cardiovascular disease compared to those who didn't.
So, there's no reason to say no to juice altogether, but we need to control the amount and frequency.
Drink less fruit juices
It should be drunk like this every day!
Screenshot.
The statement amended the 2001 juice recommendation by raising the age at which juice is not suitable to drink from 6 months to 1 year. At the same time, for toddlers and older children, juice intake should also be restricted.
The specific recommendations are as follows:For infants 0 1 year old, it is not recommended to drink fruit juice, there are no nutritional benefits (unless there is clinical advice);
1 Toddlers under 3 years of age, drink up to 120ml of juice per day;
For children aged 4 to 6 years, the daily juice intake should be controlled between 120 and 180 ml;
6 Children and adolescents under the age of 18 should not consume more than 240ml of juice per day.
Photographed by the author.
Is there a requirement for that ** every day?
Of course! However, attitudes towards fruit juice are not uniform across countries. Permitted by the 2020-2025 Dietary Guidelines for U.S. ResidentsLess than half of the daily fruit intake is replaced by 100% pure fruit juice。In contrast, in other countries, such as the Netherlands, fruit juice is classified as a sugary beverage and is discouraged.
Dietary Guidelines for U.S. Residents, 2020-2025
Choosing fresh, pollution-free, and undamaged fruits as raw materials for juicing are the basics, and here are a few keys to reducing the negative impact of drinking juice.
Choose fruit juice that is low in sugar and slow to raise blood sugar. For example, coconut water, tomato juice, watermelon juice.
Make juice without removing the residue. Fruit purees are healthier than fruit juices, and fruit purees retain dietary fiber, which is more nutritionally superior.
Control the amount you drinkDon't exceed 150ml a day, drink more. Also, reduce the amount of fruit appropriately.
Do not use fruit juice to take the medicine. Grapefruit juice, for example, can interfere with the metabolism of statins and reduce their effectiveness. Some may also be due to metabolic hindrance, and blood drug concentrations increase, increasing safety risks.
Rinse your mouth as soon as possible after drinkingto avoid increasing the risk of tooth decay.
In conclusion, freshly squeezed juices, although delicious and convenient, are not an ideal drink. We should minimize the intake of fruit juice and eat fruit as the main way to obtain fruit nutrients. At the same time, maintaining a balanced and varied diet is essential to ensure good health.