We often make mistakes in our eating habits due, in large part, to the general misinformation we find in this field. One of the most common is to believe that taking fruit juices provides the same nutritional load as fresh pieces. But the truth is that, according to experts, consuming these foods either crushed or solid, does not cause the same reactions in our body.
Years ago that the popularly known as smoothies (fruit juices) are present in all magazines and media dedicated to healthy living and good nutrition. Even celebrities recommend these juices often through their social networks and promote various brands dedicated to its manufacture and subsequent sale in the market. However, some studies indicate that they are not as healthy as they may lead us to believe.
Are fruit juices related to obesity?
In this sense, the opinion of WHO stands out, which relates the consumption of fruit juices with obesity. As explained by Manuel Moñino, a graduate in Human Nutrition and Dietetics from the University of the Basque Country and president of the Scientific Committee of the association 5 a day, “When you drink a glass of orange juice you are taking it, often from a swallow, the sugar of three oranges, some sugars that are absorbed too quickly and cause a metabolic response different from that which occurs when you eat an entire orange. In addition, having no fiber does not give you a feeling of satiety: we would never take three oranges at once “.
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When squeezing the fruit, much of it is trapped in the juicer or blender, thereby losing the pulp, which is most of its nutrients. In this way, what we consume is practically only the sugar that is naturally found in these foods. Commercial fruit juices have ingredients that are artificial in their entirety, resembling more like soft drinks. On the other hand, with the juices we exceed the amount of fruit recommended per day, obtaining too much glucose. In addition, they do not have the satiating effect of the fruit itself. When we eat solid pieces we ingest certain fibers that expand when they contact the liquid, creating a strong feeling of fullness. Also, the fact of chewing favors this effect.
Similarly, taking too many fruit juices we risk consuming an excess of vitamins, which results in negative consequences for our body. For example, an exorbitant amount of vitamin C may favor the appearance of kidney stones.
All this does not mean that natural fruit juices are harmful or that we should remove them completely from our diet. Consuming them occasionally does not have to be harmful as long as we divide the quantities with caution.