Are you someone who regularly consumes fruit juices? Do you prefer it more than whole fruits? If the answer is yes, then there are a few things to know.
Most people drink fruit juices for their refreshing taste, nutritional content, and convenience. They provide a quick and convenient way to consume vitamins, minerals, and antioxidants found in fruits. However, it's important to be aware of the downsides that fruit juices come with, especially if they are commercially manufactured.
Also Read: Fruit Juice Vs Whole Fruit: Which Is Best For Weight Loss
Should You Have Fruit Juices Every Day?
Dr Rajkumar, Senior Consultant, Internal Medicine, Indian Spinal Injuries Centre, New Delhi, said, “Consuming fruit juices daily can provide essential vitamins and minerals, but it's crucial to be mindful of portions and sugar content.”
He added that, while whole fruits offer fibre, some juices lack this nutrient. Fibre plays a crucial role in slowing down the absorption of sugar in the digestive system. This can be particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels effectively. However, since juices lack this quality, they may contribute to excessive calorie and sugar intake, leading to obesity and an increased risk of chronic diseases.
The latest research published in the JAMA Network suggests that drinking an excess of 100% fruit juice might be linked to weight gain in both children and adults.
According to the large review, kids who drank more juice tended to have a higher Body Mass Index (BMI), whereas for adults, the link was less clear and seemed to depend on how much overall food they were eating.
The researchers recommend limiting juice intake to avoid extra calories and potential weight gain. So, it's probably best to stick to whole fruits instead of juice most of the time.
Dr Rajkumar said, “Whole fruits are generally healthier than fruit juices. They contain fibre, aiding digestion and regulating blood sugar levels,” explaining further that the juicing process can strip away fibre, concentrating sugars.
Additionally, chewing whole fruits promotes satiety, which can help with weight management.
Also Read: Fruit Juice Benefits: Know The Best And Worst For Your Health
Are Fruit Juices Good For Diabetes Patients?
“People with diabetes should approach fruit juices cautiously due to their concentrated sugar content,” warned Dr Rajkumar, advising the consumption of whole fruits as their fibre helps regulate blood sugar levels.
“If consuming juice, choose options with no added sugars and consider diluting with water,” he recommended, adding that it is important to monitor portion sizes, incorporate juices into a balanced meal plan, and consult a doctor to ensure it aligns with individual dietary needs and blood sugar control.
When asked if fruit juices are safe to have on an empty stomach, the doctor responded by saying that they may lead to rapid sugar absorption, causing fluctuations in blood sugar levels.
“This can result in increased hunger and potential irritability,” he shared further. Hence, sticking to whole fruits is advisable, according to the doctor.
Conclusion
Fruit juices are a convenient way to soak up the vitamins and minerals of whole fruits. However, it may not be the healthiest way to consume fruits. While natural fruit juices offer nutritional benefits, some commercially available options may contain added sugars, affecting overall health. Moderation is key, but it is best to consume whole fruits for added fibre, which may not be available in juices.