Is your fruit juice making you fat?

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Some nutritionists who might say, “Increase your fruit and vegetable intake. You’ll notice a real difference in your weight loss.”

On the other hand, you have militant “gurus” who will tell you that you HAVE to “cut out fruit” if you want to lose weight.

The truth is, they’re both wrong!

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Increasing fruit and vegetable intake is likely to only make a noticeable difference if you’re reducing calorie intake. That is, by displacing more energy-dense foods like substituting a piece of fruit for a pastry. Still, in my experience, when people eat more fruits and vegetables, they often feel full longer and naturally reduce overall caloric intake. In many cases, despite eating more total food.

On the other hand, it’s ridiculous that the first defense for weight-management would be to cut fruit.

Sugar in fruit is naturally occurring.   Fruits are also packaged with fiber, micronutrients, and an abundance of antioxidant phytonutrients. All of which have the potential to boost health and even support weight loss.

Sugars, when consumed in excess also contribute to obesity, diabetes, and cardiovascular disease. Yet, it seems unlikely  that fruit, consumed in moderation, would have anything but positive effects on an otherwise healthy body.

The amount of sugar from a piece of fruit is a drop in the bucket compared to what the average person consumes daily.

Fruit drinks that make You gain weight?

“Processed” Fruit Juices

Processed fruit juices are pretty much the boxed juices you see at your local mart.  Coupled with a long expiry date; Boxed/pasteurized  fruit juices are not as healthy as fresh fruits or freshly pressed juices. Pasteurized fruit juices are typically higher in both calories and sugar and lower in fiber than its whole-fruit counterpart.  We have not gotten to the artificial preservatives, colorings and flavors yet.

Drinking juice without fibre results in a much more rapid increase in blood sugar compared to whole fruit. Research also shows liquids don’t tend to be as filling as whole foods. Even when calories are identical, liquids leave people feeling hungrier and lead to eating more. While eating whole fruit or drinking freshly blended smoothies increases feeling of fullness and subsequently decreases caloric intake, the same cannot be said of Pasteurized juices.

Studies have shown excess consumption of fruit juice (just 350ml/day is considered “excess”) is associated with higher caloric intake, weight gain, and the development of cavities. The Institute of Medicine recommends children reduce fruit juice intake to help prevent overweight and obesity. Professional health organizations including the American Academy of Pediatrics and American Heart Association (AHA) also recommend whole fruits be used as an alternative to pasteurized fruit juice.

“Processed” Fruit Smoothies

Many juice bars may use ingredients made with some real fruit, chances are they’re using processed fruit purees and syrups high in calories and sugar (including added sugars).

Some smoothies may pack over 700 calories including >80 grams sugar which is more than 4 times the AHA daily recommendation.

 

 

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