Can I drink fruit juice instead of eating fruit?

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.

healthshots.com - Here are 5 reasons why FRUITS are better than fruits juice - HealthShots

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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.

Are fruit juices unhealthy?

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.

5 reasons why eating fruits are better than consuming juice

1. They contain essential nutrients

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.

2. They contain dietary fiber

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.

3. Fruit chewing is a good exercise

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.

4. Manage hunger pangs

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.

5. Help to stay full

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!

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Does drinking orange juice count as eating fruit?

aicr.org - How big a glass of juice is considered a serving of fruits or vegetables?

Q: How big a glass of juice is considered a serving of fruits or vegetables?

A: As long as it is 100 percent juice, one-half cup (four ounces) of fruit or vegetable juice is considered equal to one-half cup of fruit or vegetables. Juice can supply many of the vitamins, minerals and phytochemicals found in whole fruits and vegetables. However, juice does not supply the fiber found in solid fruit, and the calories in fruit juice can add up quickly without producing lasting hunger satisfaction. For people who are unable to eat solid fruit due to some illness, several servings of juice daily can provide important nutrients. However, for the rest of us, most recommendations suggest that we drink no more than 3/4 to 1 cup of fruit juice a day. The American Academy of Pediatrics encourages children to choose whole fruit, too, and recommends limiting fruit juice to four to six ounces a day for children one to six years old. Choose carefully: a “juice cocktail” or “juice beverage” means it is not 100% juice. Right above the Nutrition Facts panel, you can find the exact percentage of juice in a juice-containing beverage. When checking nutrient content on the label, adjust for the package serving size listed, because it usually refers to an eight-ounce, not six-ounce, serving.