Drinking fruit juice may seem like a tasty way to stay healthy, but science suggests that fruit juice could hurt us if it is consumed all of one's life.
US researchers hold some of the most recent evidence on this front: reveal in JAMA that 100% of fruit juice is almost as dangerous to health as other sweet drinks like soda and other added drinks sugar.
After analyzing the medical histories of more than 13,400 American adults – in black and white – researchers at the origin of this new study found that "each additional 12 ounces" of juice that adults drink per day is associated with a risk of death. This does not necessarily mean that the juice causes In case of death, other factors can be taken into account, such as the health status of the active juice drinkers or the health status of their diet. Nevertheless, keeping in mind that the study follows many years of evidence, this study is only the last reminder of all the ways in which the juice has harmful effects on the body.
The reason that juice is bad for people is partly due to the way our body processes sugar in fruit juice, which is almost identical to the way we absorb sugar in a can of soda.
"The biological response is essentially the same," a team of Harvard researchers in JAMA recently wrote.
The juice is not as good for us as the whole fruit
When we drink sugar in drinks such as juice or soda, fructose rushes into the liver, without being altered by other essential nutrients in whole fruits, such as fiber, which slow down digestion and we help us feel full.
"There is good evidence that when we drink liquid calories, as in sugary drinks, we do not eat less food as a result," Emory University nutrition professor Jean Welsh told Business Insider, which also revealed a link between sugary drinks and death. "It's basically sugar and water, and no protein or fat to counteract this metabolism."
Other nutrition experts agree that juice consumption can, over time, lead to inflammation, insulin resistance, diabetes and more belly fat.
"You end up consuming more calories a day, which leads to weight gain over time," said Business Insider Vasanti Malik, a researcher at the Har Harvard School of Public Health's TH nutrition department. Chan. a study showing that sugar consumption leads to more deaths, including cancers and heart problems.
Sugar consumption is not only lethal, there is also convincing evidence that it makes us gain more weight, leads to more tooth decay, type 2 diabetes and liver and heart disease. It is true that fruit juices can provide beneficial doses of antioxidants, vitamins and minerals that can improve inflammation and improve cognitive performance.
"However, the question is whether polyphenols and other phytochemicals found in fruit juices can neutralize the effects of sugars on weight and type 2 diabetes," said Harvard researchers.
What we know for sure is that we can acquire the same beneficial nutrients as juice by eating whole fruits, which can then be paired with a cup of coffee or tea, two drinks that could be better for the heart. that juice. Scientists who have studied the long-term health differences between fruit juice drinkers and fruit eaters found that regular consumption of fruit juice was associated with more cases of diabetes, with each additional portion of fruits increase by 7% the risks of contracting diabetes. . Eating fruit, however, does not have this detrimental effect.
Whole fruits also have more fiber filling, more antioxidants and about 35% less sugar than 100% fruit juice. (Only one banana provides you with about 20% of the recommended daily fiber dose.)
Whatever liquids you prefer to stay hydrated, try to limit your fruit juice consumption to about 8 ounces a day or less. If you really hate drinking water, try decorating your glass with citrus quarters like lemons and limes, or maybe even freezing fresh fruits and use them at the Ice cubes for a cool and refreshing summer feast.