![]() INTRODUCTION Just about everyone seems to have gone mad about fruit juices and smoothies: supermarkets are brimming with them, kitchens are stocked up with high-tech fruit blending gadgets and high-street vendors have picked up on this hype- it's smoothie galore! It's not hard to see why this particular sector is so popular, after all, it's a quick, tasty and convenient way to get a shot of essential vitamins and minerals which will contribute to meeting the daily nutritional requirements. This is certainly a very appealing aspect with the health conscious, fast-paced lifestyle society. However, is fruit juice really as healthy as the marketing would lead one to believe? As with any dietary trend, it is important to look beyond what is often marketing hype to determine whether these products are really healthful. SCIENTIFIC OVERVIEW Squeezed from whole fruit, 100% fruit juices often have no added sugars, are free from preservatives and flavourings, which make them very popular. Although fruit juices contain many vitamins and minerals naturally found in fruit, these beverages are no substitute for the real deal. Why is this? Whole fruits contain seeds and peels which are high in fibre, making them more nutrient-rich. Also, the fibre in whole fruit ensures that the natural sugars are absorbed more slowly into the bloodstream, creating the feeling of fullness and aiding digestion. Fruit juices are often demonised in the media for being high in sugar. This is true, as several pieces of whole fruit will be required to produce a decent serving size of fruit juice. As such, when drinking fruit juice you will be getting a more concentrated level of natural fruit sugars and energy compared to consuming only one piece of fruit. This makes it very easy to over-consume fruit juices and smoothies and to drink more than one serving at a time. Damage to teeth is another downside of excessive consumption of fruit juices; the free acids and sugars are released in the blending or juicing process from inside the fruit structure and are consequently able to come into direct contact with the teeth. Difference between from "concentrate" and "not-from concentrate" You will often find indicated on the labels of fruit juices the terms "concentrate" or "not-from concentrate". This often puzzles consumers as they wrongly believe that fruit juice labelled "from concentrate" is less healthy due to the associated connotations that it is less pure. However, this terminology merely relates to the processing technique in fruit juice production. As such, there will be no difference whatsoever in the nutritional value between the two products. Both "from concentrate" and "not from concentrate" juices are pasteurised to remove potential pathogens that may have been in the fruit. Commercial juices labelled "not from concentrate" are made by juicing the fruit, and then pasteurising it. "From concentrate" juice is juiced from the fruit, then filtered through a processor that extracts water. This way, the juice takes up less space when transported. Before being packaged and sold, water is added back into the concentrated juice and it is pasteurised. As long as the process only involves adding the correct amount of water back into the concentrated juice, juice "from concentrate" will be no different nutritionally than juice "not from concentrate". The calorie content will be the same, and the nutrient density of the juice will also be unaffected. However, if additional ingredients are added, e.g. sugar, the nutritional profile of the juice will be different due to the additional sugar. TAKE-HOME MESSAGES A small 150 ml glass of fruit juice once a day as part of a healthy balanced diet and active lifestyle is fine, as it contains essential vitamins and nutrients and will contribute to meeting your five-a-day fruit and vegetable goal. However, consuming above this amount means that you will be having a greater quantity of calories, which will all add up to your daily calorie allowance. As such, you should be careful if you are trying to watch your weight, are diabetic or if want to take care of your teeth. Read the nutritional label - it is extremely important to read the nutritional label, choosing products that contain 100% fruit juice with no added sugars, as this will only increase the level of calories in the product. Nutrition Facts 1 glass (250 ml) of apple juice typically contains approximately 114 calories and 24g sugar One medium-sized apple typically contains around 95 calories, 19g sugar but unalike fruit juice it is high in fibre. References: http://www.todaysdietitian.com/enewsletter/enews_1213_01.shtml https://www.bda.uk.com/foodfacts/Sugar
12 Comments
3/5/2019 02:12:23 am
We should always be careful on the beverages that we drink. Some products on the market have been doing false advertising. They claim that the product that they sell are all healthy, but at the end of the day, it is not. That's why we all need to be careful on our part because we don't want to fall from these traps. It is ideal to read the nutritional facts of the food or beverage you consume so we wouldn't regret drinking it in the first place.
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6/3/2019 06:05:17 pm
Fresh fruit juice has become a regular to me and my family's daily breakfast. I think it is okay to make some fruit juice because just like what my mother said, the natural flavors and nutrients of the fruits come out when you juice them. Though, it is still better if you will just eat the fruits as it is, but sometimes for some instances like my brother, he doesn't like to eat fruits. He just wants them to be juiced for him to be able intake them. Either way, I believe that we should always eat or drink fruits because it good for the body.
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12/24/2020 06:26:39 am
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12/24/2020 06:42:10 am
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12/24/2020 07:31:18 am
I’m on a LFRV diet because my health is not good. I’m overweight. I am loving this diet but would really love a juicer. Currently I make and all fruit smoothie in the morning which is good but you just can’t add vegetables to that without having a weird texture (chunky).
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12/24/2020 07:49:20 am
I have been using them ever since we had it. There are a lot of benefits into drinking juice, especially when it comes to your health. I really hope that more people jump onto this ship. I really recommend preparing your own juice. You can have so much fun experimenting with the different fruits that you can jui
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12/24/2020 07:55:22 am
Juicing is a way for the body to easily take in all the nutrients in the juice. I have a 26 year old juicer and has seen better years and is extremely difficult to clean-Oh my goodness I hope I win your Breville juicer it looks beautiful. Juice with love!
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12/24/2020 08:23:41 am
I don’t have any tips, because I don’t have a juicer! I would love to make juice with lots of green veggies!
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12/24/2020 09:10:44 am
Also, we must always remember you have to eat the very veggies and fruits that we’re eating.Eating a few pieces of your favorite greens and other colorful veggies and fruits will strengthen your overall juicing and give you a healthier lifestyle all together!!
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12/24/2020 09:22:13 am
I used a juicer before years ago, I hear the new ones are easier to clean so I might go back to it.
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AuthorSophie Bruno is a Registered Dietitian living and working in Brussels (Belgium). Read Sophie's foodie blog which will enable you to learn, increase your knowledge & cultivate yourself in the field of nutrition & health directly from Brussels Archives
March 2020
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