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Fructose in juices is considered the most dangerous "free sugar" because most fibers are eliminated
We often accept fresh fruit juices as a healthy alternative to vitamins, but how healthy is the juice? What is the effect on sugar and insulin levels in the blood?
Fresh juice has become essential for many as the pace of life accelerates and the number of health-conscious people who accept fast and nutritious alternatives is increasing, and Weight loss and detox juices in the body have become popular.
The fruit and vegetable juice market has grown globally, with an estimated market of $ 154 billion in 2016, with forecasts of future growth.
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But are juices really useful for health, as many people think?
Most foods containing fructose – a kind of sugar naturally produced in fruits and nuts – often do not harm the body, provided that the number of calories needed per day by the body is not not exceeded, because the fibers contain fruits, which contain sugar in the cells. For digestion and fructose in the blood.
But this is not the case with the age of the fruits.
According to Emma Elvin, a clinical consultant at Diabetis UK, a UK charity dedicated to diabetes, juices lack the most fiber and, unlike fruits, fructose in juices comes in the form of "free sugars". "like honey and sugar added to food.
The World Health Organization recommends that an adult not consume more than 30 grams of added sugar, or 150 ml of fruit juice per day.
When the fibers are removed, the body absorbs fructose more quickly from the juice, resulting in a sudden increase in blood sugar.The pancreas carries insulin secretion to bring the sugar back to a more stable level and over time, the mechanism may no longer work, increasing the risk of type 2 diabetes.
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Although vegetable juices contain less sugar than fruit juices, they also lack fiber
In 2013, researchers studied the health data of 100,000 people collected between 1986 and 2009, found a link between fruit juice consumption and the risk of type 2 diabetes, and concluded that juices lead to faster and larger fluctuations in glucose and insulin levels because the stomach was transmitting liquids. The intestines are faster than solid foods, even though the liquid in the food is similar to the fruit.
Another study linked fruit juice consumption with type 2 diabetes after monitoring the dietary habits of more than 70,000 nurses and monitoring diabetes for 18 years.
The researchers speculated that this was partly due to the absence of other fruit components such as fiber.
Although vegetable juices contain more nutrients and contain less sugar than fruit juices, they also lack fiber. Studies have also shown a link between high fiber intake, coronary heart disease, stroke, high blood pressure and diabetes. 30 grams of fiber per day.
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Unlike type 2 diabetes, several studies have been conducted on the risk of losing fruit juice by increasing the number of calories needed by the body.
In a study of 155 foods, John Sevenbayber, an badociate professor in the Department of Nutritional Sciences at the University of Toronto, looked at the relationship between soft drinks containing sugar and health (including including diabetes and cardiovascular disease), and on the effect of foods and beverages that we consider healthy.
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A combined study found that fruit juice has benefits when the calories needed by the body are not overestimated
The researcher compared studies on the effect of sugars containing fructose (sucrose, high fructose corn syrup, honey and concentrated syrups) in sweet or low-sugar diets to determine the amount of sugar in the diet. effect of increasing calories regardless of the effect of foods containing sugar.
The researcher has monitored the negative impact of the excess calories of sugars, including fruit juices, on sugar and insulin levels in blood samples taken from fasted individuals . But he found it useful to eat fruit – and even juice – when calories did not increase.
He concluded by confirming the recommended limit of 150 ml of fruit juice a day, the equivalent of an average Cuba.
The study also found that foods containing fructose had little benefit in controlling blood glucose in the long run when the calories consumed were not overused. An excess can lead to high blood glucose and insulin, which may be due to a relatively low blood glucose level. Fructose, while high-index foods can cause the body's return to insulin.
"It is better to eat fruit from its juice, but if it is necessary to consume juice as a supplement to fruits and vegetables, it is acceptable that the juice does not replace the water and is not too much, "he said.
In conclusion, fruit juices can cause diabetes because calories increase the needs of the body without it being known how these juices affect the long term health of those who have a perfect weight.
"There are still many things we do not know about the effects of too much sugar in food and not weight gain," said Heather Fris, badistant professor of medicine at the Faculty of Medicine at the University of Virginia. "The length of time that the pancreas contains sugar is due in part to genetic factors."
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Mix the whole fruit in the blender rather than its age without sowing and the crust could be better for health
However, research suggests that juice consumption increases daily calories from the required limit (about 2,000 for women and 2,500 for men). Several studies have shown that we do not substitute juice for other foods during the day.
"It's easier to overeat fruit juice and consume more calories, and increasing the number of calories can increase weight," said Elvin.
How to make the juice useful?
But a study published last year may have found a way to make juice more useful: its researchers also used a mixer derived from juicy fruits, seeds and wraps. The study measured the effect of fruit badtail and peeled mango – both high in blood sugar – at their time in the new extract extract, and compared juice consumption to those who ate fruit.
The researchers found that those who drank the fruit badtail with more nutrients had an increase in blood sugar than those who ate the whole fruit. They found no difference between those who ate mango juice and mangos.
However, the study was limited and its researchers did not compare their results with juices made in different ways, such as fruit without seeding or peeling.
Gail Rees, professor of human nutrition at the University of Plymouth and researcher at the University of Plymouth, suggests that the reason for juice retention is seeding and acknowledges that it is difficult to formulate clear advice from this study: it is certainly enough to limit the 150 ml of fruit juice per day, recommending a mixer that extracts as much as possible the fruit.
"Adding fiber to the juice slows its absorption, but the calories can increase anyway, but adding fiber is preferable to fruit juice without fiber," says Fris.
Roger Clemens, professor of pharmacology at the University of Southern California, says the selection of ripe fruit at this age is better for health because its juice contains beneficial ingredients.
It is also necessary to know the area of interest of the fruit before its age, and Clemens demonstrates that the benefit of feeders is more in its seed and that most of the beneficial phenolic compounds and flavonoids found in oranges are found in the crust.
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Juices do not make up for fruits and vegetables
"Rid the body of toxins"
Fruit juice is also helpful in ridding the body of toxins, but the exact scientific expression to rid the body of toxins is limited to the removal of harmful substances such as drugs, alcohol and toxins.
According to Clemens, the idea of replacing foods with juices to cleanse the body is a "myth". "We eat compounds that can be toxic daily and the body has a tremendous capacity to get rid of toxins and expel harmful substances on the outside."
Juice can not be satisfied with the rest of the food because it is rich in nutrients.
"There are a lot of nutrients in some parts of the fruit, such as apple peel, so you lose it in the juice, so that it remains only sugar and vitamins" says Fris.
"People are eager to eat five units of fruit and vegetables a day and think that it is only vitamins, while it also aims to reduce our consumption of carbohydrates from cereals, proteins and fats. general, and increase our consumption of carbohydrates. " Fiber ".
Thus, although eating fruit juice is better than not eating it at all, it should stay within limits, and this implies the risk of eating more than 150 ml of free sugars per day, or exceeding the total number calories needed.
Yes, the juice provides us with vitamins, but it does not cure all diseases!
You can read the original article on BBC Future
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