Why is it not highly recommended to drink juice?

Although eating fruit is very healthy, nutritionists advise against juices. Since the consumption of fruit became popular, especially at breakfast time, fruit juices also began to be consumed more frequently.

To refresh yourself, to accompany your meal, at breakfast time or after exercising; It has become common to take a juice of one or more fruits and think that we are eating correctly, but in this article we explain: Why is it not highly recommended to drink juice?

Find out why drinking juices is not highly recommended

Currently, multiple devices are sold to make mixed fruit juices. In all of them it is promised that all the nutrients in the fruits are being used and that drinking it is the same as eating the fruit directly.

However, many nutritionists and scientists have raised their voices against this way of consuming the fruit., on which they have declared that it could cause more harm than good to get used to drinking juices. We tell you here why drinking juice is not the healthiest thing to do.

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1. Too much sugar

Artificial juices contain too much sugar. Even though the label promises that the drink is made from pure natural fruit, it is well known that industrialized juices contain a significant amount of added sugars.

In any case, it is better to consume those artificial juices made with citrus than with other types of fruits, since some such as pineapple or apple easily lose their nutrients during the extraction process and packing.

2. Without fiber

Natural fruit juices are not necessarily healthier. When we prepare a juice of any fruit, we are mainly taking advantage of the water and sugars, which although they are not Rapidly absorbed, like the added sugars in industrialized beverages, it makes us lose other nutrients from the fruit.

One of the most important nutrients that are discarded when juicing is fiber.. One of the advantages of eating fruit is taking advantage of the fiber it offers us. Squeezing it into a juice makes us lose the fiber and therefore the benefits of consuming it.

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3. Less satiety

Drinking juice gives us less satiety than eating fruit directly. We could consume more sugar and water in a glass of juice than with a serving of fruit and hardly feel satisfied.

For this reason, it is not highly recommended to drink juice, since the fruit gives a greater feeling of satiety that allows you to ingest enough vitamins and various nutrients in one or two servings of fruit, without consuming excessive sugars due to lack of satiety.

4. Propensity to obesity

The WHO has warned about the risk of giving juices to children. Although obviously the alert is mostly focused on industrial juices, The WHO has warned that fruit consumption should not be substituted for juices, even if they are natural.

Children should consume all kinds of fruits on a regular basis, the sugar they contain is necessary for them but because it is slowly absorbed it does not cause so much obesity. On the other hand, drinking a daily industrial juice can cause overweight in children.

5. Blood sugar spikes

Drinking a fruit juice causes a high blood sugar spike to set in. If it is an industrialized juice, it is even worse, since the sugar used is rapidly absorbed, but a natural juice also causes this peak.

This does not happen when the fruit is eaten whole, due to the process of chewing and swallowing the fruit.. The sugar that enters the body, in addition to being slowly absorbed, as already mentioned, gradually enters the body without this sudden increase in blood sugar occurring.

6. Less vitamins

Juiced or crushed fruit contains fewer vitamins than raw fruit. Even when it is a smoothie where only the fruit is crushed and combined with other fruits, the grinding process causes certain nutrients to be lost.

Many people use to peel the skin of fruits such as apple, peach or grapes before crushing them for consumption. This causes even more vitamins to be lost, in addition to, as already mentioned, fiber.

7. Little practicality

Actually making a fruit juice is less practical than eating the whole fruit. Arguing that a juice is drunk because it is easier and faster, is inconsistent because actually taking the fruit and eating it requires even less time and effort.

In the morning the typical juice can be substituted for a portion of fruit since most of these contain enough water to keep us hydrated, plus a glass of water can also fulfill This function.

8. The detox myth

In recent years, the use of detoxifying juices has increased. However, several studies have warned that these juices do not work in a specific way as a detoxifier for the body.

Although they can provide nutrients and it is preferable to drink a juice to not ingest fruits and vegetables in any way, do not fall for the myth of juices that promise a detoxifying effect on the body.

9. Decrease in muscle mass

A juice-based diet can cause different damages to the body. Some people have promoted the use of juices to maintain a good level of nutrients but lose weight. However, consuming only juices for long periods would damage the metabolism too much..

At first it seems like a good idea, as well as practical, to make vegetable juices or smoothies to feed yourself throughout the day. It seems that with this enough nutrients can be acquired, but nevertheless this damages the muscle mass.

Bibliographic references

• Clemens, R., Drewnowski, A., Ferruzzi, M. G., Toner, C. D., & Welland, D. (2015). Squeezing fact from fiction about 100% fruit juice. Advances in nutrition (Bethesda, Md.), 6 (2), 236S – 243S. doi: 10.3945 / an.114.007328.

• Zheng, J., Zhou, Y., Li, S., Zhang, P., Zhou, T., Xu, D. P., & Li, H. B. (2017). Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases. International journal of molecular sciences, 18 (3), 555. doi: 10.3390 / ijms18030555.

• Bazzano, L. Lit. Y., Joshipura, K. J., & Hu, F. B. (2008). Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes care, 31 (7), 1311–1317. doi: 10.2337 / dc08-0080.