Everyone must agree that juicing is fun, quick and way healthier than sodas and artificial juice. However, have you ever stop to think if it is really as nutritious as eating the whole fruit? Even though nowadays it is a common practice having a juice meal, why not eat the whole fruit instead of drinking its juice?
I’ve got these questions stuck on my head and decided to find the answers!
What does whole fruits lost on juicing process?
Although fruit juices are tasty and refreshing, it is not as much nutritious as eating a whole fruit. Through the juicing important nutrients as dietary fibers are lost on the process.
Why is dietary fiber important to our body?
The dietary fiber plays an important role on our body besides normalizing the bowel movements. It also slows the absorption of sugar which helps control our blood sugar levels. Our body not exceeding its liver’s sugar storage capacity will be able to use the sugar more as a source of energy than converting the exceeding into fatty acids.
Drinking fruit juices cause blood sugar spike
When drinking juice the sugar is absorbed quickly into the bloodstream, which leads to a spike in blood sugar. Having more sugar than needed, our body will quickly release insulin, causing a blood sugar rise, which increases fat storage.
Might your daily calories consumption will increase when drinking fruit juices
After the insulin levels spike it leads to a blood sugar levels drop, leaving you hungry again. So, basically you will get the same amount of calories as if you had eaten a huge abundance of whole fruits, but you will not feel as much satisfied as if you had eat it.
Certain whole fruits can lower risk of type 2 diabetes
A study led by Harvard found that a higher consumption of some whole fruits, especially grapes, apples, and blueberries, is linked to lower risk of type 2 diabetes, while a higher consumption of fruit juice is associated with a higher risk.
The participants who ate at least two or three servings, especially of grapes, apples and blueberries, decreased their risk of type 2 diabetes development by much as 23% in contrast of those participants who ate less than one serving per month. Moreover, the risk of type 2 diabetes development increased by as much 21 percent for those who had consumed one or more fruit juice per day.
The researchers found that replacing three servings of juice per week for whole fruits would reduce of developing diabetes by 7 percent.
Give priority for eating whole fruits whenever possible. You will get much more health benefits from it!
If you want drink a juice, I would recommend green juices with a large amount of leaves and just one fruit – apple is a good choice- to sweeten juice.