Juice is very popular and trendy these days and is touted for its weight loss and detoxifying benefits. To meet the growing demand, there are many ready-to-drink juice options available at the store. However, we have reason to believe that although juice increases fruit intake, it may not be as healthy as it sounds and may even be unhealthy in excess and the long run.
How healthy is juice?
Various reports suggest that consuming 100% of fruit juice helps provide essential nutrients. It is a cost-effective means by which people can adhere to fruit consumption recommendations and provide various fruits at all times year. 100% natural juices can preserve whole fruits’ nutritional value, except for vitamin C and fiber, when the proper production methods and storage conditions are applied. However, some reports indicate that fruit juices’ consumption leads to unhealthy results, especially in children.What can I eat on a candida diet? Click here for answer
Juice fills us up quickly, and the excess calories in juice can lead to weight gain. Also, 100% of store juices may have added sugar to enhance their flavor. Consuming added sugar is unhealthy because it provides empty calories without any other nutrients and can lead to weight gain.
While juicing can be a great way to add more fruits to your diet, it is recommended that most of your fruit intake be in the form of whole fruits, including fresh, dried, or canned fruits frozen. While juice helps increase your intake of essential nutrients and incorporates a wide variety of fruits into your daily diet, fruit juice should not be relied upon as the sole fruit consumption source. This is because the fiber and valuable vitamins are removed from the whole fruit while juicing and juicing alone will not provide all the nutrients you need.What to eat if you have gerd? Click here for answer
What do the research and guidelines say?
Some reports suggest that consuming 100% of fruit juice leads to weight gain while consuming whole fruit leads to weight loss. They show that increasing a six-ounce serving of 100% fruit juice per day was associated with modest, long-term weight gain.
Diet model studies recommend combining whole fruit and 100% natural juice to fill the deficit in fruit consumption in children. This combination can also increase the dietary intake of vitamin C and potassium without significantly increasing calorie intake or weight gain.
Towards healthy juices
If you consume a lot of store-bought juice, start reading the ingredient list carefully before purchasing. Look for added sugar in the ingredient list, as it increases the caloric value of the drink. Sweeteners come in many forms and can have any of the following names: fructose, honey, corn syrup, sucrose, and dextrose. Better yet, start juicing at home to find out what’s going on in your drink.
Instead of squeezing juice, try blending. . Still, the juice has some advantages, as the same study also found that the content of ascorbic acid, or vitamin C, was higher in beverages made this way.Switch to smoothies that use whole fruits without cutting out fiber, which is an important part of the diet.