Do you choose fruit juices over whole fruits while looking to increase hydration levels in your body? If yes, you may want to think again as whole fruits can be equally hydrating and healthier than fruit juices. Fruits are an excellent source of water and electrolytes, making them a great choice for staying hydrated in the summer. We spoke to our expert Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach and Founder, Eat Clean with Eshanka, who listed the differences between fresh fruits and fruit juices and which one is better for hydration.
Hydration Benefits of Whole Fruits
Whole fruits are excellent sources of hydration. Fruits, such as watermelon, oranges, strawberries, and cucumbers have high water content, often exceeding 90%. These fruits not only provide water but also come packed with essential vitamins, minerals, and fibre, making them a nutritious choice for maintaining hydration.
Fruit Juices Vs Whole Fruits: Which Is Better?
Nutrient Density
“Fresh fruits are packed with essential vitamins, minerals, and antioxidants that are crucial for your health. When fruits are juiced, they lose some of their fibre content and nutrients, especially if processed or stored for long periods”, said Wahi. Eating whole fruits ensures that you get the maximum nutritional benefit with every juicy bite.
Fibre Boost
Fibre is your digestive system's best friend. It assists with blood sugar regulation and keeps things moving smoothly. Whole fruits are rich in dietary fibre, which aids digestion and promotes a feeling of fullness. “When fruits are juiced, most of the fibre is removed, leaving behind a concentrated source of sugar. This can cause spikes in blood sugar levels and leave you feeling hungry sooner”, highlighted Wahi.
Also Read: Switch To These Fresh Fruits As Summer Arrives
Hydration and Satiety
“Eating whole fruits not only provides hydration from their high water content but also keeps you feeling satisfied for longer. The act of chewing stimulates saliva production and sends signals to your brain that you're eating, which can help prevent overeating”, said Wahi. On the other hand, fruit juice lacks the satiety factor of whole fruits, leading to potential overconsumption of calories.
Natural Flavour and Texture
Nothing compares to the taste and texture of biting into a fresh, ripe piece of fruit. Each variety offers a unique flavour profile and texture that can't be replicated in juice form. You can experience the true essence of summer and delight your taste buds with every juicy bite by savouring whole fruits.
Mindful Eating
Eating whole fruits encourages mindfulness and appreciation for the food you're consuming. It's a sensory experience that engages all your senses, from sight and smell to taste and touch. “Taking the time to enjoy the colours, textures, and flavours of fresh fruits can enhance your overall eating experience and promote a healthy relationship with food”, added Wahi.
A Harvard study published in the BMJ on August 29, 2013, found that consuming a serving of fruit juice daily was linked to up to a 21% increased risk of developing diabetes. The juicing process reduces the beneficial phytochemicals and dietary fibre content. Also, fruit juice is absorbed more quickly than whole fruits, causing more significant spikes in blood sugar and insulin levels.
Also Read: Grapefruit Risk: Here’s One Reason Why You May Have To Avoid It
Versatility in Culinary Creations
Whole fruits are incredibly versatile and can be enjoyed in countless culinary creations. From smoothie bowls and fruit salads to grilled fruit skewers and homemade sorbets, the possibilities are endless. By incorporating whole fruits into your meals and snacks, you can unleash your creativity in the kitchen and nourish your body with delicious, wholesome ingredients.
Bottomline
Wahi concluded, “While fruit juice may seem like a convenient option, choosing whole fruits is the superior choice for your health and well-being. Not only do they provide essential nutrients and fibre, but they also offer a more satisfying and enjoyable eating experience.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]