Fruit juice is like a whole piece of fruit? We explain why it is not the same!

There are many of us who get up every morning and make homemade fruit smoothies. We ‘ve heard over and over the benefits of fruit for our bodies, as the consumption of these essential foods, along with vegetables, is associated with a lower risk of cardiovascular disease, cancer, and even premature death.  We know consuming fruit is essential for a healthy life.

We may think that the only difference between an orange and orange juice is the state of the fruit itself but it’s not. On one hand we have an entire piece of fruit while on the other hand, we merely squeezed the fruit to remove the juice it contained... 

We’ree certain that there’s no nutritional difference since, after all, we’re talking about the same piece of food here, just in a different form.

“Juices are not a fruit and they are not essential in a healthy diet and can predispose to inappropriate weight gain”  - Says The American Academy of Pediatrics. 

What impact does juice have on your health? 

It’s also been found that a standard serving of juice provides less fiber, less nourishment, as well as  the possibility of overconsuming when compared to a standard serving of whole fruit.

That's because when we eat a whole piece of fruit its own sugar (intrinsic sugar) is bound to the fruit's matrix - the fiber of the fruit. Therefore, the feeling of nourishment will be greater, and its absorption will be slower. On the other hand, when we squeeze an orange to make a homemade juice, the matrix containing the sugar is broken, converting it into free sugars. 

And if you want more information: Most fruit juices that are available in the market are heavily processed and contain added sugars, preservatives, and artificial flavors. 🥲 These added ingredients can significantly reduce the nutritional value of the juice and make it more similar to a sugary drink than a healthy serving of fruit. 

“Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes,” says Dr Douglas Bettcher, Director of WHO’s Department for the Prevention of NCDs

Another fact! When we consume a whole piece of fruit, the fiber in it slows down the absorption of sugar in the bloodstream.  However, when we drink fruit juice, the absence of fiber causes the sugar to be absorbed more quickly, leading to a sudden spike in blood sugar levels. This can be particularly problematic for people with diabetes or those who are trying to manage their blood sugar levels.

Simple ideas to add fruit to your diet:

It’s recommended to eat whole fruit instead of juice whenever possible, as it provides more fiber, more nourishment and less sugar. 🍓

Here are a two ideas to introduce more fruit into your diet: 

• Add fruit to your morning break to help you feel less hungry. Don’t want to mess with peeling when snack time comes?  Prepare the day before and store in a snack box.

• Add fruit to your meals, like on top of a salad, or to add a sweet touch to more savory dishes like peaches  with couscous, ceviche with mango or pasta with pear and gorgonzola. 

• Add fruit on top of your toast to accompany your favorite raw nut butter like peanut or almond butter. 

As you can see there are many options for adding whole fruit to your meals! 

We hope you liked the article. See you soon. 😄

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