Fruit juice is often seen as a nutritious choice, but it may not be as healthy as you think. Despite being derived from fruits, which are widely considered healthy, fruit juice can surprisingly impact your health negatively.
First of all, fruit juice is high in natural sugars. A single serving can contain as much sugar as several pieces of whole fruit, but without the beneficial fibre that helps moderate sugar absorption. This can lead to rapid spikes in blood sugar, not only increasing the risk of insulin resistance and type 2 diabetes, but also contributing to weight gain.
Additionally, the juicing process removes much of the fibre, vitamins, and minerals found in whole fruits, making juice less nutritionally balanced. A glass of fruit juice also packs a lot of calories without the fullness provided by whole fruits, potentially leading to weight gain if consumed in excess.
Commercial fruit juices in supermarkets are even worse. They may contain added sugars and artificial ingredients, which can further diminish their health benefits. Even those labelled as 100% fruit juice can contribute to high sugar intake and lack the comprehensive nutrition of whole fruits.
To make healthier choices, limit your fruit juice intake to small amounts and consider diluting it with water. Prefer whole fruits, which offer fibre and a range of nutrients, and choose water or herbal teas for hydration. By being mindful of these factors, you can better manage your sugar intake and support your overall health.