Wholesome, nutritious, succulent, pulpy & vibrantly colored fruits are all that you can see on majority of the websites when it comes to healthy eating. But have you ever fancied the thought, why fruit juices are particularly not mentioned in this list? Well, it is a simple rationale; whole fruits hold variety of nutrients in complete form. Whereas, fruit juices might not deliver the same nutrients to you depending on the method of juicing. Let us guide you towards a healthier lifestyle through this article.
THE MAGIC OF THE FRUIT’S SKIN
The peels of the fruits is integral in providing nutrients to the body because it interacts with different wavelengths of light and absorbs them through developing colored pigments, such as Flavonoids and Carotenoids which are said to provide health and nourishment.
The peel of grapes and blueberries, contain high proportion of antioxidants and they also protect the body from ultraviolet light and help in reducing the risk of cancer. When it comes to fruit juice, the skin is not consumed because various juicing methods require removing the peel, which means less nutrients run through the body.
THE WONDERS OF THE FRUIT’S PULP
The pulp of the fruit is rich in vitamins and a source of fiber.
Taking Orange as an example, the white pulpy part contains Flavonoids, whereas the juicy orange sections are home to Vitamin C. When an orange is eaten, the flavonoids and vitamin C work jointly in providing health to the body.
Unfortunately, when orange juice is being extracted, the white part is removed which means you lose flavonoids. Although, many companies claim to have added this particular portion of orange in the juice, it is very unlikely that they actually add it.
THE IMPACT OF JUICING ON THE FIBER CONTENT
Any clue how much fiber you lose when you shift from having whole fruit to gulping fruit juice?
Consider Apple as an example, an apple’s skin has almost half of its entire dietary fiber content. But during juice extraction, the skin is removed and the pulp is lost.
For instance, you make juice out of 4 apples. They comprise around 12-15g of dietary fiber. Almost all of this fiber will be lost during the extraction process. Whereas if you add back this fiber into the juice, it would double your daily fiber intake.
SO IS JUICE A HEALTHY CHOICE?
The decision concerning the healthiness of the fruit juice is dependent on the contents of the juice and how it is extracted. If the juice is deprived of nutrients and fiber, it is merely consuming sugar that does not have the ability to help absorb nutrients into the body.
Additionally, fruit juices heighten the level of blood sugar at a faster pace as compared to whole fruit because they have high sugar content. Hence it is important to read the nutrient label on these products before consumption.
THE FINAL DECISION
Fruit juice is definitely the mature choice when it comes to selecting between soda or juice. Nonetheless, whole fruit would always be the better choice and the shift from it to fruit juice can only be made at the expense of complete health and fitness.