WHICH IS HEALTHIER BETWEEN EATING WHOLE FRUIT AND DRINKING FRUIT JUICE?

FRUIT JUICE

Okay, we can all agree that it is super-convenient to just toss your fruits in the juicer and voilà! You have enough juice to fill your tummy! It is even more convenient to just buy one of those advertised “100% fruit juice” (we all believe them anyway!) But have you ever imagined or thought of the difference between the whole fruit and the juice you get after you’ve thrown away the pulp and the skin?

So, what’s the difference?

A piece of fruit provides essential vitamins and minerals and because of its high-fiber content can satisfy the hunger for longer when you eat it. Yet when you drink a glass of fruit juice, you get all the kilojoules (energy) from the natural sugars in the fruit, some of the vitamins, and very little of the fiber and nutrients from the skin and flesh. Exposure to heat and light when the juice is extracted from fruit leads to a loss of vitamins and minerals – all of which you benefit from when you eat a piece of fruit.

Well, I have…

Yes, there are a few benefits to juicing your fruits, only if you’re doing it yourself — knowing what you put in, controlling the environment and the hygiene — but you will be missing out on a whole loads of other (healthier) nutritional benefits, taking in more sugar which can go straight to spiking one’s blood sugar level and even be spending more (as you will need more fruits to get enough juice )!

THE MISSING NUTRIENT IN DRINKING FRUIT JUICE…


FIBER:


This is highly beneficial to our health in more ways than one. Fiber supports digestion, helps in controlling blood sugar and lowering cholesterol.

It also helps in slowing the absorption of fruit’s sugar, thereby keeping the glycemic index low.

So when you opt to drink fruit juice instead of eating your fruits, you miss out on fiber, which resides in the pulp or skin of these fruits. You could drink more glasses than one and still feel less full, because, the ‘filling agent’ is been left out!

JUICING AND SUGAR…


A glass of juice contains more sugar than one whole fruit. This means an express absorption of natural sugar for/into your body, (which can increase the risk of type 2 diabetes), you have thrown away the agent that slows this process, so what you get is a reversed process.

This sounds scary to me!

Sugar is a bad police no matter how we clothe it. So, moderation is very important here. Eat less sugar or better still, find a healthy alternative!

What about the juice that claims “no-added-sugar”?


Sugar provides nothing else other than kilojoules. Foods containing added sugars are recommended to be eaten occasionally and in small amounts. Foods naturally high in sugar such as fruit and dairy provide other nutrients from the other parts of the food. In the case of fruit, the predominant natural sugar that occurs is fructose, as well as a combination of other sugars such as glucose and sucrose. The Australian Guidelines for Healthy Eating recommended we eat 2 pieces of fruit every day for the antioxidants, vitamins, minerals, and fiber – not the sugars. The sugar in fruit juices comes directly from juicing the fruit. When selecting a fruit juice, choose one with the highest percentage juice to ensure that is all you are getting, no added sugars or flavorings. Fruit drinks have much fewer fruit juices as they only need to contain 5mL of fruit juice per 100 ml, except if it is a passionfruit drink, which only requires 3.5mL of juice per 100mL. The rest is made up of water, added sugar or flavoring.

What are the other health issues of drinking fruit juice?


A major concern of consuming fruit juice can be dental decay. Fruit naturally contains high amounts of vitamin C – also known as ascorbic acid, which can erode teeth enamel. The high concentration of sugar can also lead to dental decay if dental hygiene habits are poor. Lingering sugar on the teeth creates an ideal environment for bacteria to eat away at tooth enamel. For this reason, the Australian Dental Association recommends that parents limit their child’s fruit juice intake and dilute it down with tap water to a 50:50 mix.

Finally, did I say “stop drinking fruit juice”?

No, I would never say that!

I am only saying that because I love you, you should eat whole fruits more often than juicing them if you value your health like I do mine!

And oh, it is better to make your own fruit juice than buying one!


HOW TO MAKE A GREAT FRUIT SALAD 

HOW TO MAKE A GREAT FRUIT SALAD

A well-presented fruit salad is a beautiful sight: the pop of colors, the scent and aroma of assorted fruits, and so on! However, there is more to making a delicious fruits salad that gets eaten by your eyes before your mouth; it is much more than just cutting fruits and tossing into a bowl.

Personally, first, I have a mental picture of what I want to create in the kitchen before I even enter the kitchen.

So this is what I do: 

First, know which fruits are in season.  Then decide how many fruits I want to use (I usually use more than 2 different kinds of fruit…for more deliciousness to the eyes!), then, decide what shapes I want them in. Finally, who am I serving this beauty? [Okay, this doesn’t count but I sometimes imagine that some very important guests are coming over! It helps me get very creative with the presentation!]

Very Important!

For apples, cut them and soak in fresh lemon juice to keep them from turning brown. It works for bananas too.

You can also garnish with mint leaves or lemon zest or even a scoop of some healthy yogurt.

Enjoy the delicious of a bowl of fruit salad and savor the taste of nature!


ABOUT THE WRITER

Patience Jonathan is a graduate of journalism. She is a food handler and loves creative cooking. She is passionate about healthy eating and healthy living — and enjoys writing articles and designing recipes to help people eat well and live well.
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