Consuming a whole fruit is not the same as consuming fruit juices, much less commercial options. Find out the opinion of nutrition experts on the excessive consumption of juices and their possible deterioration in health.
In recent months a lot has been said about the benefits of integrating green juices to improve health because due to its content in fruits and vegetables provide nutrients that relate to great benefits for health, it is because of that jugotherapy has become one of the health trends most important today. However not the same with 100% fruit juices, from the start because their consumption will not be a substitute for whole fruit.
What happens with the habitual consumption of fruit juices?
Despite the information released by the Scientific committee of 5 a day (Association for the Promotion of the Consumption of Fruits and Vegetables) which includes drinking a whole fruit juice, within 5 servings of fruits and vegetables daily. Various nutrition specialists have dedicated themselves to emphasize that although the fashion of cold brews and green juices or smoothies, it is a great alternative to Increase consumption of fruits and vegetables and promote the correct hydration in the body.
Whole fruit is an eating habit that should not replace under any circumstances, the fruits with everything and their skins contain everything the body needs in a matter of nutrients, fiber, vitamins, minerals, water, and sugars; what happens when consuming juices is that you take advantage water and sugars from the fruit, however, we lose much of the fiber and a significant dose of vitamins.
On the other hand, it is very important to dose the consumption of daily fruit juices, since they are a food that causes spikes in blood glucose more easily, this is mainly because are much more concentrated in sugar and they tend to activate hunger and anxiety to eat much more. Conversely, whole fruits are characterized by having great satiating power, this is because it takes longer for the body to digest it and the sugar in the blood increases by one much less abruptly.
The effects of high consumption of fruit juices:
It is a fact that fresh and natural fruit juices are not harmful as is the case with most sugary drinks, for the simple fact of being made with 100% natural ingredients. However, you have to avoid at all costs the consumption of commercial juices, since they are characterized by having a very low nutritional intake and a high-calorie content.
At the same time on many occasions, an industrial juice is characterized by being practically a sugary soda and on many occasions, they are directly nectar, this means that they are practically sugar water and provide no vitamins, which are one of the key nutrients that we hope to get from a juice. Excessive consumption of industrial juices is associated with conditions that impair quality of life, as is the case with the following conditions:
- Contribute to excess weight has been an important cause of the epidemic of obesity in children and adults.
- Increase the risk of suffering from cardiovascular diseases.
- Excessive consumption of sugars is related to one of the main risk factors that cause diabetes and high triglycerides.
- Sugary drinks increase the risk of having insulin resistance and hormonal disturbances.
- Excess sugar affects brain function and cognitive areas like memory, concentration, and learning.
- Mood disturbances, bad mood, and alcohol dependence.
Experts in nutrition and medicine agree that there are three ways to consume fruit: good, bad, and fair. It is good to consume the whole fruit And in the recommended daily servings, regular is to consume juices and smoothies with the crushed fruit and wrong is consuming juices with squeezed fruit and especially the commercial versions.
It is a fact that commercial juices will never compare with the taste and aroma of a freshly prepared natural juice and neither in matters of nutritional value if you decide to consume them, the portions should be cautiously and carefully.
The best option prepares juices at home always considering a mix between fruits and vegetables (this levels the sugar percentage), it will always be better to use a juice extractor than to squeeze them and the ideal is to drink them immediately after making them, to avoid oxidation of the ingredients.
The truth is that natural juices are not as harmful as sweetened beverages, its consumption at all stages of life should be moderate, especially in those people who want to control their body weight or who suffer from some chronic disease.