We all know sugared drinks cause weight gain. But many women do not consider the sugar in juice. We see 100% fruit juice and assume “health”, “nutrition”. Maybe we should rethink these facts.
The Lowdown
100% juice does contain many vitamins and minerals needed for our body but drinking juice versus eating the fruit can be detrimental to your diet. Natural, unprocessed fruits are an excellent source of dietary fiber which our body needs for effective digestion. The sugars found in fruit taste good and led our ancestors to eat fruit to maintain good gastrointestinal function. By squeezing the juice out of the fruit, we have the sugar but not the fiber.
Fructose, glucose, and sucrose are all names for sugar. These same names can be found on other drinks along with the ingredient corn syrup. While research has shown large amounts of corn syrup to lead to weight gain, we now know any large amounts of natural sugars can overwhelm the liver and also cause weight gain. Sugars are simple carbohydrates, need almost no digestion, and enter the bloodstream very rapidly. In order to process the high sugar levels in the blood, the pancreas releases insulin. Continuous release of insulin can lead to insulin resistant cells. The body is unable to effectively convert the sugars into energy and instead stores it as fat for later use.
Consider that:
- 2-3 oranges are needed to make a 12-ounce glass of juice
- 12 ounces of orange juice contains 180 calories, which is the same as eating three chocolate chip cookies.
- 1 orange contains 80-90 calories
So for optimal wellness, rethink reaching for that juice box or bottle. Instead, spend a few extra minutes (and burn a few calories) cutting up a piece of fruit and eating the pieces. Limit juice to morning and then only 4-6 ounces. Or, add a couple splashes of juice to your water to the along with some ice for a homemade version of flavored water. Put cut up fruit in a blender and make a smoothie for the added benefit of fiber from the fruit. You may be surprised at how a few changes can help with maintaining good weight, nutrition, and wellness.
