When the new Canada’s Food Guide was released earlier this year, many people were quick to notice that it said to ”make water your drink of choice”, and that a glass of juice was no longer equivalent to a portion of fruit. Although fruit and vegetable juices are a good way to get your daily requirement of vitamins C and A quickly, there are many aspects that are problematic with juice.
Here’s what you need to know about juice and similar products:
- “Fruit-flavored drinks” (Welch’s, Sanpellegrino, sports drinks like Gatorade…) including those that mention “contains real fruit juice” only actually contain approximately ONLY 25% of the volume of the container in fruit juice.
- If you’re in reasonable health, your body does absolutely not need those “detox” teas and juices, which contain laxatives to get rid of water weight. Your body will get rid of “toxins” naturally as long as your organs are functioning properly, for which you should be thankful for, to begin with. Not everyone is as lucky. Juice fasts tend to bring a lot more negative side effects than it does benefits, such as fatigue, light-headedness and irritability. If you want to feel better, just eat better.
- Fruit and vegetable pulp and peels are high in fibre. That fibre is almost-completely stripped away when juicing. It is therefore recommended by Canada’s Food Guide to consume raw fruits and vegetables instead of juice when possible and to make water your drink of choice.One cup of orange juice contains the juice of 6-8 oranges. Now imagine the way you feel after drinking a cup of juice vs eating all those oranges. Which will make you feel fuller longer? The option with the most fibre.
Fibre is what helps you feel full. Without fibre, your blood sugar will spike and you will feel hungry again a lot quicker, which may lead to overeating. Fibre also slows down the absorption of sugar, avoiding a spike in blood sugar.
- Although the sugar in fruit juice is natural, it becomes very concentrated when juiced. It is basically the same amount as in an entire fruit but in a smaller volume. Your blood sugar will escalate much quicker than if you were to eat the actual fruit, considering a whole fruit is generally eaten in more time than it takes to drink the juice. As mentioned above, fruit also contains fibre, which slows down the time it takes for the food to pass through the intestinal wall, allowing glucose absorption at a more reasonable pace, therefore preventing in a spike of blood sugar. This, therefore, allows your liver to secrete insulin at a steadier pace and not work too hard at once, which could potentially cause diabetes and insulin resistance in the long run.
To sum up, juice isn’t all bad once in a while. It is, however, preferable to have whole fruits and vegetables. Real fruit juice is also preferable over fruit-flavoured drinks, which mainly have added sugars and very little fruit juice. Also, your body doesn’t need special juice or teas to detox! I can’t insist this enough!!
Have an amazing day, y’all! ♡