Fruit Juice: How Healthy is it?

In this infographic, I tell how different types of fruit juice are made and how healthy it is compared to whole fruit.

Fruit Juice: How Healthy is it?

Fruit juice has been a staple drink for thousands of years, & known for being “healthy.” How is it made? Is it healthy?

How it’s Made:

  1. Squeezing: strips of all fiber
  2. Pasteurization: kills bacteria & helpful enzymes.
    • Vaporization: water evaporated, juice concentrate left
    • Storage: oxygen extracted, removes flavor & most nutrients
    • Water added: the concentrate is diluted
    • Flavor packs: paste made of fruit leftovers is added to give juice its “natural” flavor

 

  • Unprocessed juice: a drink with most nutrients & enzymes intake.
  • Concentrated juice: a drink with flavor, sugar, & water (added vitamins & minerals)
  • Processed juice: a drink with flavor, sugar, & water (added vitamins, minerals, pulp)

 

Fruit Juice: Benefits and Disbenefits

Unprocessed juice benefits
  1. Higher mineral, vitamin, & enzyme content, easier to digest.
  2. Fruit juice can help achieve the daily fruit intake. (1.1 dl of 100% fruit juice is already 1 serving of fruit)
All Types of Juice Disbenefits
  1. Juice contains a lot of kilocalories:
    1. 1 fruit juice box has: 108 kcal
    2. 1 orange has: 60 kcal
  2. Juice has little to no fiber:
    1. The amount of sugar in juice is the same as in soda! (4 dl juice: 36 g sugar, 1 can soda: 33 g sugar)
    2. The sugar will be digested instantly.
    3. Your blood sugar spikes, shortly collapsing
    4. Juice will NOT make you feel full, it will make hungrier.
    5. Diabetes, liver damage & obesity risks increase.

Sugar from fruit only = Normal table sugar!

Fruit: Benefits and Disbenefits

Benefits:
  1. Fruit has fiber, the decisive health benefit
    • You’ll feel full quickly and for a longer time
      • Gives a constant source of energy
    • Sugar release is slow
    • Higher antioxidant and enzyme content
    • Decreased chance of obesity, diabetes, inflammation, cancer, etc.
  2. Fruit has fewer kilocalories than juice:
    • 1 banana has: 105 kcal, 3 g fiber, 14 g sugar
    • 1 fruit juice box has: 108 kcal, 0 g fiber, 18 g sugar
Disbenefits:
  1. Due to fruit being so healthy, almost little to no disbenefits exist for fruit if consumed accordingly.

Conclusion:

Eating fruit is much better than drinking fruit juice. Even though juice has some benefits, the disbenefits overweight them.
However, if you want to continue drinking juice, follow these steps:
  1. Add vegetables
    • Blend your own juices & add vegetables to lower calorie & sugar count
  2. Avoid at any cost concentrated or processed juice
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