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Most of us consider freshly made juice to be the best for our health, and hence some people consume it every morning to kickstart their day. Though juice may appear healthy, it comes with some disadvantages, because of its high sugar content.
If you drink juice the right way, it can be beneficial. However, it is not meant to replace your daily intake of whole fruits.
HealthShots got in touch with Dr Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai to understand if you should go for fruit juice or whole fruits.
Did you know? Juices are in the concentrated form and during this process, we tend to lose the most important nutrients. “It is not healthy even if it is freshly made. Juices are not a good option for those with diabetes, as they can cause abnormal blood sugar levels, due to the sugar content. Moreover, juices can lead to weight gain, owing to their high sugar content. And obesity and weight gain are linked to hypertension, diabetes, and heart problems. So, drinking juices may not be a good idea,” says Dr Patel.
Fruit juice is extracted from whole fruits. While making fruit juice, we remove the skin of the fruits. But the pulp and skin of many fruits are high in vitamins and other nutrients.
“Extracting juice leaves behind many of these nutrients,” says Dr patel. For example; oranges contain flavonoids, but much of these are stored in the pulp and not the juice.
The major disadvantage of drinking juice is the lack of fibre. Juicing releases sugar in fruit and eliminates fibre. That’s why you should always consume fruits because they’re high in fibre. “The presence of dietary fibre and other nutrients in the fruit’s skin and pulp makes it a healthier option than juice. Thus, you will be able to ease your digestion process and get rid of constipation,” says Dr patel.
Everyone should chew their food before swallowing it. Chewing foods slowly and properly helps to promote teeth and oral health. Along with that, it helps with digestion, thanks to the absorption of nutrients. It also prevents overeating, which leads to weight gain. So, chew your food at least 24 times to gain all the benefits.
The best way to relieve your hunger pangs is eating fruits. Fruits when eaten during snack time can help to relieve your hunger pangs by regulating your appetite and hunger associated cravings. In turn, fruits provide enough but not excess calories to perform all the body activities with ease.
Fruits make you feel fuller for longer and help avoid binge-eating on fast foods, which in turn, can help you manage your weight, diabetes, blood sugar. It also keeps the doctor away and hunger cravings at bay.
So, always go for fruits instead of fruit juice!