For long, fruit juice has been considered a healthy option. Which breakfast seems complete without a serving of freshly squeezed citrus fruit juice?
But the last few years have led to a vociferous debate on whether fruit juice can count among the daily recommended servings of fruit and vegetables.
Research has consistently pointed out that sweet juices are basically just fructose with a similar effect on the body to fizzy and soft drinks. Fruit may be low in calories when compared with many other foods but is high in sugar. A glass of juice, which usually contains four or five pieces of fruit, thus has the sugar content of all that fruit. But can too much fruit lead to weight gain?
Experts believe that fruit juice isn’t the same as intact fruit and has as much sugar as many classical sugar drinks. Juice is also absorbed very fast, so by the time it gets to your stomach your body doesn’t know whether it’s an aerated beverage or juice.
Dr Robert Lustig’s book Fat Chance: the Bitter Truth about Sugar and a study published in the British Medical Journal have associated fruit juice with an increased risk of type 2 diabetes.
Susan Jebb, a researcher at the Medical Research Council’s Human Nutrition Research unit at Cambridge University, has said that the advice that a glass counts towards the recommended minimum five-a-day servings of fruit and vegetables should be changed.
Despite all that, fruit juice continues to be an extremely popular option in India. A government-funded study of the Indian fruit juice market revealed that the market grew from under Rs 1,200 crore to over Rs 3,200 crore from 2004-2009. Since then, it has soared much higher.
Should you be reaching out for the glass of OJ or opting for the whole fruit?
Research has shown that the body and mind registers the calories differently when you drink them rather than eat them. A glass of fruit juice doesn’t create the feeling of fullness, or satiation, that a fruit – full of fibre – can. You end up adding juice to your normal food intake and increasing the calorie count.
But dietitians believe that juice can be healthy if consumed in the right portion size. The British Dietetic Association has stated that 150ml of fruit juice is perfectly acceptable as one of the five-a-day options.
So limit juice to a once-a-day serving of 100-150 ml. Break the habit of having it through the day. Dilute it before giving it to children and try and pair it with a meal so it doesn’t make the blood sugar rise too quickly. Reuse fruit pulp by adding it back to the juice or adding to pancake/cake batter.
Fruit juice may have umpteen benefits but the calories and sugar content outweigh them. Given a choice, opt for whole fruit, not juice.
Calorie count
Apple juice: 100 calories
Blackberry juice: 115 calories
Carrot juice: 96 calories
Cherry juice: 108 calories
Cranberry juice: 100 calories
Cranberry apple juice: 161 calories
Cucumber juice: 24 calories
Grape juice: 144 calories
Grapefruit juice: 110 calories
Orange juice: 110 calories
Papaya juice: 139 juice
Peach juice: 130 calories
Pineapple juice: 127 calories
Plum juice: 170 calories
Pomegranate juice: 158 calories
Tomato juice: 41 calories
All counts for a 240 ml serving
Courtesy: http://www.calories.info/
Get the Best on Health & Fitness
Written by Alpa Momaya
You are what you eat, believes Alpa Momaya. So with the right diet, anyone can achieve optimal mental, physical and spiritual health.
Alpa has first-hand knowledge of this – she battled various issues with her own health and weight, but by incorporating good eating habits and regular exercise, she has reclaimed her fitness levels today. She offers the advice she took to HealthifyMe users — make the right lifestyle choices daily, sticking to a nutritious diet, regular exercise and adequate sleep. Don’t think of it as having to solve a problem, instead see it as a way to achieve long and happy life.
After a PG diploma in dietetics from Mumbai University, Alpa did a diploma in holistic nutrition in Canada and is a Certified Nutritional Practitioner today. Along with having worked in various weight-loss clinics and as a consultant for a natural pharmacy, she’s helped her family control ailments like diabetes and hypertension, and hopes to help her HealthifyMe clients do the same. “I can proudly say my daughter happily eats any vegetable or fruit without ever making a face,” Alpa claims, and she is determined that those who consult her will go back similarly impressed.
I also love taking juice and fruits in breakfast.But I was not aware of the facts that the admin has posted in blog.I would like to thanks admin for such a healthy post.
Team healthify you have done a marvellous job by posting such an informational blog.Many people still dont know the nutritive value of fruits over juice.I know an agro product company shimlahills who is renowned supplier of high quality standard fruits as well as fruit juice.I would like to thank the healthify team for the post.
Just infinitely higher than my earlier hosts, please stick with it!
Excellent, what a weblog it is! This web site gives useful information to us, keep it up.
Valuable info. Fortunate me I found your site by chance,
and I am shocked why this twist of fate didn’t came about earlier!
I bookmarked it.
Right away I am going to do my breakfast, afterward having my breakfast coming again to read additional news.
I’m amazed, I must say. Rarely do I come across a blog that’s both equally educative and
interesting, and let me tell you, you’ve hit the nail on the head.
The issue is something too few men and women are speaking intelligently about.
Now i’m very happy I stumbled across this in my search for something
relating to this.
Wow, fantastic weblog structure! How long have you ever been blogging for?
you make blogging glance easy. The entire look of
your web site is magnificent, as well as the content!
I blog frequently and I truly appreciate your content. This article has truly peaked my interest.I am
going to take a note of your website and keep checking for new details about once
per week. I opted in for ylur RSS feed as well.
Thanks for finally talking about >Fruit or Juice: What’s better
for you – HealthifyMe Blog <Loved it!
You gain entry to the software by means of the web site, and you’re set to go.
You do not even need to plug in your gadget to
something.
First off I would like to say awesome blog! I had a quick
question which I’d like to ask if you do not mind. I was curious to find out how you
center yourself and clear your head before writing. I
have had trouble clearing my mind in getting my ideas out there.
I truly do take pleasure in writing but it just
seems like the first 10 to 15 minutes tend to be lost simply just trying to figure out how to begin. Any recommendations or tips?
Cheers!
I pay a visit everyday some sites and information sites
to read articles, however this blog presents
quality based articles.
I must thank you for the efforts you have put in writing this website.
I really hope to see the same high-grade blog posts from you in the future as well.
In truth, your creative writing abilities has motivated me to get my
own, personal site now 😉
I do consider all of the ideas you’ve presented to your post.
They’re very convincing and can definitely
work. Nonetheless, the posts are too brief for newbies. Could you
please extend them a little from next time? Thanks for the
post.
It’s an remarkable paragraph for all the internet viewers;
they will obtain benefit from it I am sure.
I pay a quick visit each day a few sites and blogs to read articles or
reviews, however this web site offers feature based content.
If you would like to improve your experience just keep visiting this website and be updated with the most recent
news posted here.
Hi there, the whole thing is going fine here and ofcourse every one is sharing
facts, that’s really fine, keep up writing.
Good day I am so happy I found your website, I really found you by mistake, while I was researching on Google for something else,
Regardless I am here now and would just like to say thanks for a fantastic post and a all round
interesting blog (I also love the theme/design), I don’t have time to read it all at the minute but I have
book-marked it and also included your RSS feeds, so when I
have time I will be back to read a lot more, Please do keep up the fantastic job.
Hi, after reading this remarkable paragraph i
am as well delighted to share my familiarity here with colleagues.
Thanks for finally talking about >Fruit or Juice: What’s better for you – HealthifyMe Blog <Liked it!
Slowly simmer 3 cups in filtered water with a pinch of celtic sea salt.
Blue Bell brand ice cream has a wonderful homemade ice cream flavor and it is so creamy and rich.
How many ounces in a cup of cooked oatmeal