Are Fresh Juices Healthy for You?
Freshly squeezed juices have taken the wellness world by storm, but are they really as healthy as we think? Let’s squeeze the facts and sip on the science behind this liquid trend.
The Nutritional Upside
Fresh juices, especially those made from a variety of fruits and veggies, can be packed with essential vitamins, minerals, and antioxidants. Think of it as a fast track to hitting your daily nutrient goals, especially if your diet isn’t overflowing with fresh produce. Juices can provide a potent dose of vitamin C, folate, potassium, and antioxidants like flavonoids that support heart health and overall well-being. Plus, they're hydrating—helping you meet your daily water intake with a splash of flavor.
But… What About Fiber?
Here's the pulp of the matter. When you juice fruits and veggies, you're stripping away much of the fiber, which is key for digestive health, blood sugar control, and keeping you fuller for longer.
Fiber helps slow the absorption of sugar into your bloodstream, meaning without it, that glass of juice could lead to a spike in blood sugar, especially in fruit-heavy concoctions.
So, while fresh juice can deliver a punch of vitamins, it might also give your insulin a workout. This is why some nutrition experts recommend blending instead of juicing—so you keep all the fiber goodness intact.
Sugar Shock
Speaking of sugar, fresh juice can sometimes sneak in more than you'd think. For example, a large glass of orange juice can have about 20 grams of sugar—that’s the equivalent of about five teaspoons! Even though it's natural sugar from the fruit, it still affects your body in similar ways to added sugars.
The World Health Organization (WHO) advises limiting free sugars (including those from juice) to less than 10% of your total daily calories. That’s around 50 grams or 12 teaspoons of sugar for an average adult. A single glass of fruit juice can take you halfway there!
The Juicy Verdict
Fresh juice can be a healthy addition to your diet, but like many good things, it’s all about moderation. To reap the benefits without the sugar overload, opt for more vegetable-based juices (think kale, spinach, cucumber) and use fruits sparingly for sweetness. And if you want to level up your juice game, toss in the pulp or go for a smoothie to keep the fiber party going.
Fresh Juice Tips:
Go green: Add veggies like spinach or kale to keep your sugar intake low.
Mix it up: Use a mix of fruit and vegetables to balance flavor and nutrients.
Keep portions small: A glass (around 150ml) is all you need to get the benefits without going overboard on sugar.
Think beyond juice: Eating whole fruits and veggies is always the better option for fiber.
In short, fresh juices aren’t a free pass to a health halo—they’re a refreshing treat that’s best enjoyed with a side of fiber!
References
Harvard T.H. Chan School of Public Health. (2023). The Nutrition Source: Sugary Drinks. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/ [Accessed 9 Sep. 2024].
National Health Service (NHS). (2023). How to get your 5 a day. [online] Available at: https://www.nhs.uk/live-well/eat-well/5-a-day-portion-sizes/ [Accessed 9 Sep. 2024].
World Health Organization (WHO). (2022). Sugars intake for adults and children. [online] Available at: https://www.who.int/publications/i/item/9789241549028 [Accessed 9 Sep. 2024].
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