Most health authorities agree that drinking a glass of fruit juice is not the same as eating that same fruit.
Sanne Mouha a Belgian dietitian explains, “our food pyramid encourages eating fruit rather than drinking it. And international recommendations are clear: consuming more than 150 milliliters of juice per day is absolutely useless.”
“But let’s be clear: yes, 100% juices provide vitamins,” Sanne Mouha continues. “They contain potassium and even antioxidants. They can even contain fiber. For people who have difficulty chewing or have a poor appetite, fruit juices can be a useful supplement.”
Sanne Mouha explains that however, these health benefits are offset by their high sugar content.
“Fruit juices contain so-called ‘free’ sugars, which are also found in sodas. So, in terms of blood sugar, your body can hardly tell the difference between a glass of orange juice and a glass of Coca-Cola. The spike in blood sugar then causes hunger and a drop in energy, and ultimately, a buildup of calories that can lead to weight gain,” says the dietician.
Many people also forget that a glass of orange juice easily contains the equivalent of the juice of three oranges. “Yet, after drinking a glass of fruit juice, the body only sends a very short-lived satiety signal. Eating three oranges, on the other hand, is very satiating.”
Fruit juice or soda: which wins?
British professor and epidemiologist Tim Spector has repeatedly stated that it’s better to drink soda than fruit juice. Is this true?
Sanne Mouha responds, “for every 330 milliliters, soda and fruit juice each contain about 30 to 35 grams of sugar. Moreover, they are both bad for your teeth. The only difference is the presence of vitamins in fruit juice, as soda contains none at all. But that doesn’t make juice a healthy choice. It’s less harmful, but it’s still not recommended in large quantities.”
There’s also a difference between fruit juices. “For example, some juices are made from concentrate, with a lot of water added. This type of fruit juice contains virtually no nutrients, so it can be considered a soft drink.”
Fruit juices that can be preserved for a long time thanks to pasteurization fall somewhere between concentrated juices and freshly squeezed fruit juices. “Pasteurization partially degrades vitamins. However, it should be noted that even freshly squeezed juices lose a lot of vitamin C in a single day. Moreover, vitamin C deficiencies are rare, as you get more of it from eating a kiwi or a bell pepper.”
Beware of kidney stones
A better option would be to drink vegetable juices. “They contain less sugar and more potassium. A balanced diet is usually enough to cover these needs, even with a small amount of fruit and vegetables, as grains and legumes also provide them.”
Some vegetable juices are actually bad for your health if you drink too much of them. “The oxalates in spinach and rhubarb, among other things, can interfere with the absorption of minerals like calcium, magnesium, and iron. They can even cause kidney stones. A glass a day or a small glass every now and then is fine. But drinking gallons of vegetable juice doesn’t provide any additional benefits.”
So, is it better to squeeze your own juice than to buy it in cartons from the supermarket? “Either way, you’ll find the same amount of sugar. But with homemade juice, you retain more vitamins and have more control over its content. If you prefer to buy juice from a store, choose pure fruit juice with pulp. Avoid ‘nectars’ or ‘juice drinks,’ and especially juices containing added sugars, sweeteners, or flavorings. And don’t be fooled by terms like ‘freshly squeezed,’ which are often just marketing ploys in supermarkets.”
“Pulp is synonymous with fiber, and fiber allows for (slightly) slower absorption of sugar, reduced hunger, and smoother intestinal transit. So, avoid straining: your intestines will thank you. Adding a little fruit skin is often a good idea. Fruits like apples, pears, cucumbers, or carrots are packed with goodness just under or in the skin, including antioxidants and fiber. It’s best to choose organic fruit and wash it well. A little grated zest doesn’t hurt either.”
No miracle cure
Finally, the dietitian addresses the issue of smoothies. “A smoothie isn’t a miracle solution, but it’s a better choice than strained fruit juice,” she explains. “Because smoothies contain whole fruits or vegetables, they’re more nutritious. However, a smoothie digests very quickly, which means you’ll soon feel hungry.”
“Ideally, blend a piece of fruit with a few vegetables, a little water or yogurt, and a nutritious or fiber-rich food, such as chia seeds, oatmeal, or a tablespoon of peanut butter. While peanut butter adds extra calories, it helps keep you feeling fuller for longer. Again, don’t exceed 150 ml. Good to know: even if you blend five pieces of fruit, that’s only one portion of your recommended daily intake.”
