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Juice is a part of practically every diet today. It’s hard to see one eating without some colored liquid around him.
Juice has its benefits, to be honest. For example, they are a vitamin and mineral supplement for those who find it hard to eat enough fruits and vegetables. But despite that, it appears to not really offer much to the body, and according to experts, may do more harm than good.
Here are some of the reasons this is true.
JUICE LACKS NECESSARY FIBRE
While juice does contain the vitamins and minerals you’d find in fresh produce, it’s devoid of the vast majority of dietary fiber — the parts of the plant your body can’t digest. Just because your body doesn’t absorb fiber, however, that doesn’t mean it doesn’t use it.
Fiber moves through your gastrointestinal tract to help regulate healthy digestion and keep you full longer, according to experts. Eating a high-fiber diet has also been shown to reduce your risk of diabetes, heart disease and obesity. And without the missing fiber, juice won’t keep you full. Research has found that drinking nutrients is less satisfying than eating them.
MOST JUICE IS JUST SUGAR
Most produce naturally contains sugar, and fruit typically packs more than vegetables. Without fiber in the mix, juice is essentially just the natural sugars and water found in its ingredients. Though natural sugar may seem harmless, your body does little to distinguish between the sugars in an apple versus those in a piece of candy.
Whether the sugar comes from a fruit or a vegetable or whether it’s added sugar is probably less of an issue as compared to what goes along with the sugar. In other words, when you eat banana, the fiber in the fruit helps to slow the absorption of its sugars into the bloodstream, preventing spikes in blood glucose. When you drink juice, on the other hand, the sugar hit is immediate and unmitigated, leading to insulin spikes and eventual crashes. In the short-term, this means your energy levels are likely to seesaw; in the long-term, insulin spikes may contribute to weight gain, type 2 diabetes and other issues.
Opting for green juice, that is, a juice made entirely or primarily from vegetables is a smarter choice because vegetables are typically lower in sugar and calories than fruits.
JUICE MAY INCREASE WEIGHT GAIN
When your body gets a hit of sugar, it expects calories and substance to go along with it. When you drink a sugary juice without consuming any fiber to keep you satisfied, your body can get confused and hungry—potentially leading you to overeat later on.
Studies have shown that consuming solid foods, as opposed to liquids, may offer more satiety, leading people to eat less afterward.
Juice may not be the health hero it’s made out to be. If you love it, though, it can be part of a balanced diet. Just keep portions moderate, incorporate plenty of low-sugar vegetables in your blend and have some fiber-rich foods in or with your beverage.
Perhaps most importantly, avoid the common trap of thinking of juice as a zero-calorie freebie. People end up drinking as much of it as they would like and don’t realize how it can really add up in sugar and calories. It’s a snack, not free food.