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Fruit is an indispensable part of a healthy diet as it is a rich source of vitamins, minerals, antioxidants and other nutrients. There is a small section of people who have this misconception that fruits may cause weight gain due to their sugar content and higher calorie content. However, as mentioned above, fruits are generally a nutritious part of a balanced diet because they provide essential vitamins, minerals, fiber, and antioxidants, which are beneficial for overall health and weight loss as well. Eating fruits such as bananas, pomegranates, berries, strawberries, oranges, melons, apples, and grapefruit provides essential nutrients, antioxidants, and fiber that support weight loss. The antioxidants in the fruit fight free radicals and reduce inflammation. Some fruits like guava, kiwi, and pineapple contain minerals like copper that help burn fat. Strawberries, cranberries, and pineapple are good sources of iodine for thyroid function. Vitamin B12, found in bananas, apples, and berries, boosts metabolism and burns calories. However, many of us prefer eating the fruit in juice form rather than whole. In fact, there is a strong healthy aura around fruit juices and they are the preferred and most popular way to eat fruit. And people who want to improve their health, gravitate towards packaged fruit juices that are purported to be made from 100% real fruits because it is a convenient way to consume fruits. But do these packaged juices carry the same benefits as fresh juices or real fruits? Let’s find out:
But first let’s see the difference between eating whole fruits versus juicing them:
Weight Loss Showdown: Whole Fruit vs. Fruit Juice – Which Is Better?
Fruit juices, even if they are fresh, can contain a high percentage of natural sugars such as fructose, and consuming large amounts of fruit juice can lead to a rapid rise in blood sugar levels, which may not be suitable for individuals with or resistant diabetes. insulin. When the fruit is juiced, the process extracts the liquid, including the sugar, while removing the fiber found in the whole fruit. The sugar from the fruit (fructose) is processed by the liver and absorbed directly from the small intestine into the blood. If there is fiber and phytonutrients (when you consume the whole fruit), the absorption of sugar from the fruit is slow compared to drinking pure juice. In this case, if your body has already consumed enough sugar, all that excess fructose will be stored primarily as fat.
Additionally, fruit juices tend to be more calorically dense compared to whole fruits and without the fiber content providing satiety, it is easier for an individual to consume more fruit juice resulting in a higher overall caloric intake. As we all know, consuming extra calories will eventually lead to weight gain. On the other hand, eating whole fruits promotes satiety and you will feel full for longer periods without feeling the need to eat more. Also read: “Can you lose weight by drinking only fruit juices?”
So, basically, eating fruits in their whole form is much better than juicing them, that is, from a weight loss point of view.
Speaking of fruit juices, as mentioned above, many of us opt for fruit juices from the supermarket aisles to reap all the benefits of real fruit. But this post will shed light on why you should stop consuming packaged fruit juices.
Why should you stop eating packaged fruit juices?
Now, we get to the main topic, why we should stop consuming copious amounts of packaged fruit juices to get the real benefits of fruit, and why warning bells should be ringing whenever you replace proper meals with packaged fruit juices. Sorry to burst your bubble, we think you should stop consuming fruit juice because of the following reasons:
1. Misleading Labels Like “No Added Sugar Label”: Although some brands proudly declare that they do not add “sugar added,” a look at the ingredient list will reveal otherwise. One of the famous juice brands that bears the “No Added Sugar” label has “sugar” as a second ingredient! There are more misleading product labels like “100% juice”, “real juice”, “all natural” etc. to make you think that they are completely healthy, but not all of these claims may be true because they are processed and do not contain added ingredients. To find out the truth, you always have to read the ingredients list and make sure what they actually claim is true.
2. Made mostly from reconstituted fruit juice: Juice packages that say “not made from concentrate” may have been reconstituted. Now, what is reconstituted juice? Reconstituted juice is a product obtained from juice concentrate diluted with the same amount of water that was taken during the concentration process. While reconstituted juice may retain some of the natural flavors and nutrients found in the original fruit juice, it will still be of a lower quality compared to fresh juice because some vitamins and enzymes would have been lost during the heating process. They do not have the same nutritional benefits as fresh juices due to the processing they undergo. Additionally, some reconstituted juices may contain added sugars, preservatives, or other additives. Therefore, these juices may not be as nutrient dense when compared to fresh fruit juices.
3. Artificial Flavors: Do you see how bottled fruit juices state “identical, natural flavorings” on the bottom of their packaging? Why do fresh fruit juices need artificial flavors? This is because bottled juices go through a process called “deoxygenation,” which means removing oxygen from them to help the juice from spoilage and extend its shelf life. But this process also leaves the juice “flavorless,” which is why artificial flavoring has to be added back into your favorite brand of orange juice in order for it to taste like good orange juice! Now, these artificial flavors may either be naturally derived or completely synthetic!
4. Artificial/Artificial Colors Added to Make Juices Visually Appealing: To improve the appearance of juice, give the impression of freshness, and make it more visually appealing to consumers, food companies add artificial color. Colors allowed though, but still remember, you’ll want to cut out anything that isn’t a natural shape to improve your health, so just stick to fruits that come with their own color!
5. Presence of Stabilizers Can Trigger Allergies: In some individuals, stabilizers that are widely used in fruit juices are known to cause allergic reactions. Stabilizers are additives commonly used in the food industry, including fruit juices, to improve their texture, consistency, and shelf life. These additives help prevent component separation, maintain a uniform appearance, and enhance the overall stability of the product. While stabilizers are generally recognized as safe for consumption by regulatory authorities, it is important to understand that some stabilizers can have potential effects on individuals who are allergic or sensitive. Guar gum, for example, can cause anaphylaxis in some people. Therefore, it is best to cut back on foods that contain such added ingredients.
6. High in calories: Packaged fruit juices are more “glorified sugar shots” with concentrated sugar and high calories. Without the fiber content, these smoothies will leave you feeling hungry within a short period of time, and you may end up getting more calories to curb your hunger pangs.
In summation, it is important to note that this does not mean that all fruit juices are unhealthy, but we definitely advocate eating whole fruit rather than packaged fruit juices and even fresh juices. If you like fruit, it is recommended to choose whole fruit whenever possible, as they provide the additional benefits of fiber and a gradual release of sugar into the bloodstream. Also, when trying to lose weight, it is important to consider portion sizes and eat a balanced diet, all while maintaining a caloric deficit. And for your own weight loss diet plans, subscribe to Rati beauty app Where you can lose weight by eating normal daily food and without food deprivation.
Eat fruits or drink fruit juices to lose weight
Can you lose weight by drinking only fruit juices?
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