Unlocking the Power of Fruits: Whole Vs. Juice

Have you ever thought of Fruits as nature’s very own candy? Well, not only are they considered colorful, vibrant, super tasty and refreshing, they are also a fundamental part of any diet. There are plenty of reasons why fruits receive so much praise, some of which is due to:

• Their ever-lasting supply of essential vitamins and minerals that enhance our immunity.
• The high fiber content found in them that helps with gut health.
• The wide range of health-boosting antioxidants, including Flavonoids.

In fact, research shows that consuming a diet that is comprised of an adequate number of fruits, serves to reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes on the long run.

Consuming fruits as Whole Vs. Juice

It is about time that we settle this debate once and for all! Whole fruit or juice?

Sure, we know that eating fruits as whole is more beneficial but, do we actually know why? Join me while we dive into the “juicy” details!

Benefits of Eating Whole Fruits

First and foremost, the star of the show, Fiber!!

Consuming the fruit as a whole ensures that we obtain all the fiber goodness that is present in the peel, pulp and skin. Fiber comes as a full package deal:

• It helps in regulating blood sugar levels and thus eases digestion.
• Provides a feeling of satiety (full longer) and even helps with controlling meal portions.
• Improves intestinal functioning.

Second in line, fiber helps with saving a lot of calories! Picture this, the calories found in one cup of fruit juice is equivalent to 3 X that of the whole fruit. We can definitely avoid these extra empty calories by just enjoying the fruit as a whole.

Drawbacks of Drinking Fruit Juice

We cannot stress enough on the idea that drinking fruits as juice is like drinking your way into a sugar rush! They are loaded in caloric density and contain hidden sugars that impact our health negatively.

A study by the British Medical Journal (BMJ) revealed that drinking a serving of fruit juice every day is associated with a 21% increased risk of developing diabetes.

Juices lack fiber and so miss out on all of the benefits affecting satiety, sugar levels and possible risk of overconsumption.

Making Informed Choices

Best way to go about things is to opt for Low-sugar fruits whether as whole fruits or juices. These include berries (strawberries, blueberries, raspberries), peaches, grapefruit, melon and oranges.

Remember that balance and moderation is key. That being said, you can still enjoy a hot summer day sipping on juice (in a reasonable amount) however, be mindful of your choices and always resort to Low-sugar alternatives.