In Colombia we love to drink juice–with breakfast, lunch and dinner. Everyone thinks this is a healthy option and provides lots of nutrition. It has to be better than soda, right? But is it as good for you as eating fruit? Is it a good way to get one of your fruit servings each day? My thoughts are "no, it's not". Surprised? Well, let me explain.
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We know that both fruit and fruit juice contain sugar. So it seems like one would be as good or bad as the other. Here's why this isn't true: Nature knew what it was doing when it designed fruit. It not only provides sugar for fuel –but it includes a way for that sugar to not spike your glucose levels by adding an important ingredient. What is this magic component of fruit? Fiber!
Because of the fiber in fruit your sugar level won't soar. This fiber comes in the form of skin and pulp. Along with the fiber there are other important ingredients in both of these. The skin of fruits like apples, pears, apricots, strawberries, grapes and blueberries contain carotenoids and flavonoids. Both which are proven to provide many health benefits. Some studies claim they lower the risk of cancer.
In an orange, the source of its flavonoids is in its pulp. Take away the pulp, and you've taken away the fiber and the nutrients. And don't be fooled by grocery store juice that says pulp added. This kind of pulp is rarely nutritious. Plus, many store bought juices contain added sugar–and very little actual fruit juice.
Another reason to stick to eating fruit is a 2013 study that found that eating fruit reduced the chance of type 2 diabetes by 33 percent. However, drinking fruit juice increased the odds significantly.
Some doctors feel that too much fruit juice has contributed to childhood obesity. Parents think that juice is a good option compared to soda. Though that may be true, it's no substitute for real fruit with all its nutritional value and fiber.
Also, if you eat two oranges you're going to feel fuller than if you drink the equivalent amount of juice. Why? We're back to the importance of fiber. It helps you feel full. So eating apples or oranges as snack will help your survive the afternoon or morning munches. Fruit juice won't.
This post was originally published on January 13, 2014
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