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Cutting Out the Bad: Saying Goodbye to Juice

Cutting Out the Bad: Saying Goodbye to Juice

Cutting Out the Bad: Saying Goodbye to Juice

 

 The advice to not drink your calories has been around for a long time and no one can deny that beverages like soda are bad for you. However, trendy juice shops are continuing to pop up all over the place. Some of these places are serving seemingly well balanced smoothies and juices, but drinking a fruit-based juice is vastly different than eating the real thing. Drinking apple juice instead of eating an apple “elicits a weak compensatory dietary response” (Dimeglio). By drinking the calories, you’re not going through the act of actually eating something. Your body doesn’t get the same signal that you are full and therefore, on average, people end up consuming far more calories than you need in a day. The nutrients and vitamins from the fruit may still be there, but we usually end up drinking far more than what would be eating in one serving of fruit which means we are consuming a lot more calories and sugar than if we had eaten ‘the real thing’. What you do lose when you reach for a juice versus the whole fruit/vegetable is the healthy fiber found within the fruit that gets lost in most juicing processes (Zeratsky).

 

Fruit is filled with sugar and even eating an apple will cause a spike in your blood glucose levels. Good, that’s part of the reason why we eat fruit, to give our bodies some quick energy. But consuming a drink that has the juice of 2 apples, 1 orange, and 1 kiwi in it will cause those glucose levels to skyrocket. This will in turn lead to a spike in insulin, the hormone that helps store calories for your body to use. Weight gain is the result of a surplus of stored calories which can be linked to an insulin spike. If you want to lose weight, look at what you’re drinking everyday. Is it full of sugar? Calorically dense? Do you find yourself drinking fruit juice or smoothies along with full meals?

If you find it difficult to eat whole fruits and vegetables, Katherine Zeratsky with the Mayo Clinic recommends blending rather than juicing your food to hold onto that healthy fiber and phytonutrients. Make sure, though, that whatever you blend up is a serving you would actually eat. Stay clear from choosing lots of sugary fruit all blended down into one, unsatiating smoothie that will leave you hungry in an hour. When in doubt, reach for the whole food and leave the blended fruits and veggies to Gerber’s.

Sources

 

Whitcomb, J. (2020, February). Want to Lose Weight? Don’t Drink Your Calories.

https://blog.newsinnutrition.com/2020/02/want-to-lose-weight-dont-drink-your-calories/

 

Spritzler, F. (2020, January). Why Liquid Sugar Is the Worst. Retrieved from

https://www.healthline.com/nutrition/liquid-sugar-calories

 

Zeratsky, K. ( 2019, October). Is juicing healthier than eating whole fruits and vegetables? 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answer

/juicing/faq-20058020

 

DiMeglio, D. P., & Mattes, R. D. (2000, June). Liquid versus solid carbohydrate: effects on food

intake and body weight. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10878689

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