There is a never-ending debate about which is better, fruit juice or whole fruits. Although it has been generally said that whole fruits are a better option than fruit juice, do you know why that is?
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This article will explain why whole fruits are better than fruit juices and what is the best option for you fruit juice or whole fruits. So next time you get into a debate and want to light up some facts, you should know exactly what to say. So, let’s learn how whole fruits are better than fruit juice in the actual term.
Fruit Juice or Whole Fruits?
Experts say that between the fruit juice or whole fruits, eating whole fruits is much better than fruit juices because whole fruits are more abundant in micronutrients such as vitamins and minerals. Let’s learn about some critical reasons for better: fruit juice or whole fruits.
Loss of Vitamin C
Experts say when we make fruit juice from whole fruits, then bleeding them into mixers or juices causes heat, eventually resulting in the loss of vitamin C. So it would be best to go less for fruit juices and give more priority to the whole fruit.
Excessive Carbohydrates
One of the reasons we should go less for fruit juices is that we might get more carbohydrates. While making fruit juice, we might not use sugar, which is good, but we eventually might use more fruits than the standard eating portion. It has been said to eat certain fruits in specific amounts for benefits, but while making fruit juice, we may add 2-3 times more fruits, and thus, we end up eating more carbs, which is the main reason we are telling you which is better fruit juice or whole fruits.
Spike In Blood Sugar Levels
You will be pleased not to add sugars while making fruit juice as you might think this will be good for controlling your blood sugar levels, but in fact, consuming fruit juice without sugar can also lead to a spike in blood sugar levels. Whole fruits are a great source of fiber, and when we eat them, we have to chew them. Thus, they enter our digestive tract slowly and take time to suggest, and thus, do not affect blood sugar levels.
But when we consume fruit juice, it goes directly and quickly to our digestive tract and digests quickly. Thus, it allows the glucose and fructose available in the fruit juice to be absorbed quickly and leads to an instant spike in blood sugar levels, and this is one of the reasons why diabetic patients are not recommended to have fruit juice. So now you might know which is better for you, fruit juice or whole fruits?
What is the best way to consume fruits?
So now you know what to choose, fruit juice or whole fruits. Next, you should know how to eat fruits properly for maximum benefits. The experts say once the fruit has been peeled or sliced, you should consume it immediately because keeping the fruits for some time, especially fruits like oranges, Malta, sweet lime, dragon fruit, kiwi, and lemon, can result in the loss of Vitamin C, so it will be best to consume them directly after cutting them.
Fruits like papaya, watermelon, and pineapple can’t be eaten at once, so we can keep them in the refrigerator after properly covering them to reduce the loss of essential nutrients.
What is the best way to drink fruit juice without losing nutrients?
Now that you know which is the best option for you, fruit juice or whole fruits, if you still want to go with the fruit juices for any reason, here are some of the best healthy fruit juices you can try.
- If you want to go with the fruit juice, you should go with the coconut water, which is a natural and one of the healthiest fruit juices.
- You can also try it with lemon water, Amla juice, and the juice of a wooden apple.
- If you are non-diabetic, you can also go with sugar cane juice.
- Besides, vegetable juices are also a good option for fruit juice.
- While making vegetable juice, you can add half of your fruit; it will balance the nutrients and not result in an instant spike in blood sugar levels.
When Is Fruit Juice Better Than Eating Fruit?
Sometimes, fruit juice might be a better option than eating whole fruits. Let’s know about them.
- When you are not able to chew fruits, like in the case of stomach cancer or esophagus,
- If you are not able to digest fruits or tolerate the fiber content in them.
- If you do not have teeth or dentures,
- It is not advisable to give fruits to very young infants.
- If you have kidney stones or urinary tract infections, then it is recommended to go with more liquids.
- If you have diarrhea, use fruit juices like pomegranate, lemon water, or apple juice without sugar.
So now you know which option you have to go with, fruit juice or whole fruits. It is up to your body type and your body’s nutrient requirements. If you need more nutrients, go with the whole fruits, and if you are drinking out of any health concern or drinking occasionally, you should go with the fruit juice. Just remember that don’t go with the packed fruit juices. Go with the fresh fruit juices.
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