Fruit Juices: Healthy or Unhealthy?
Drinking a glass of fruit juices daily is fine. Do not drink anymore, because there is also a lot of sugar and acid in fruit juice. They certainly can not replace fresh fruit.
As good as fresh fruit?
In general, vegetable and fruit juices contain far fewer fibers (flesh) than fresh vegetables or fruit. Fibers stimulate a good bowel function and provide a longer feeling of satiety.
The glycemic index of fresh fruit is also lower than fruit juice, which means that the blood sugar level rises less by eating fruit in its entirety than by drinking it.
In the production and preservation techniques of fruit juices, there is also a loss of nutrients such as vitamins. Freshly squeezed fruit juices have a lesser loss. Because vitamins are sensitive to light and air, you should consume fruit juice immediately after preparation.
- Do not replace more than half of the fruit per day (recommended 2 to 3 pieces) with fruit juice, i.e. a maximum of one glass per day.
- Preferably drink orange grapefruit or pineapple juice that contains the most vitamin C. Fruit juices such as apple juice and grape juice are not suitable for replacing fresh fruit because there is no vitamin C and fiber in it.
Energy content comparable to soft drinks
Even unsweetened, one hundred percent pure fruit juice contains a lot of sugar. Although the sugar in fruit juice is natural sugar from the fruit and the sugar in soft drinks is added sugar, the calorie value of this sugar is the same.
Specifically, a glass of unsweetened orange juice (150 ml) contains about 14 grams of sugar. Apple juice and grape juice contain, respectively, 16 and 24 grams per glass. The energy value of soft drinks (cola, lemonade) and fruit juice (orange juice and apple juice) is therefore very close together: 40 to 45 k.cal per 100 ml. In other words, if you drink too much of it, then this will contribute to too high energy intake and thus weight gain.
The big problem with sugared drinks, both soft drinks and fruit juice, is that they are absorbed into the blood almost immediately without any satiety and without our appetite being slowed down. That would explain why sugar-rich drinks can easily lead to overweight.
Bad for the teeth
Because of the presence of sugar and certain acids (such as citric acid) fruit juice, like soft drinks, can cause tooth decay. The dental enamel is eroded by the acids (dental erosion). The more often teeth come into contact with acid, the greater the risk of erosion. Fruit juice can therefore best be drunk in order to limit the number of acid attacks on the teeth.
The sugars can also create holes ( dental caries)). These arise because bacteria convert the sugars into food and drinks into acids that cause cavities. The chance of cavities increases when the sugar remains in the mouth for a long time.
- It is better to consume a few of these drinks in a short time than spread over the day.
- Do not keep acidic beverages too long in the mouth (e.g. rinse your mouth, sip your drinks). Drink the glass in one go or empty in a short time and possibly rinse your mouth with a drink of water.
- Wait two hours after drinking fruit juice (or soft drinks) to brush the teeth.
- Limit the use of fruit juice to the fixed eating moments. If you want to eat and drink something in between, do so at the same time. Then you use only one food and drink moment.
- Fruit juice enriched with calcium would be less bad for the teeth.
- Fresh fruit that is eaten whole is better because the chewing stimulates the production of saliva. This saliva acts as a buffer and flushes the acids faster.
Burning stomach acid
Fruit juices can stimulate the stomach in people who are sensitive to it. They can suffer from heartburn.
Better still than soda
Naturally, fruit juice, by the application of important nutrients such as vitamins (e.g. vitamins C, B1 and B2), minerals (such as potassium) and bio-active substances (such as polyphenols), is healthier and preferable to soft drinks, which are only ‘ contain empty calories.