What does a dietitian say?
That’s it true, according to the guidelines of the World Health Organization, we should eat what at least 400 grams of vegetables and fruit, preferably in five servings. It is recommended that with the fruit being two of these five portions. In anticipation In doubt, I would like to point out that a portion is usually a handful of small fruit or one larger fruit, such as an apple or a banana. Similarly with vegetables – one serving it can be both a few radishes, two medium tomatoes or a whole zucchini.
Recommendation WHO – surprisingly – also applies to juices. But here we need to explain what there is exactly the product under the name “juice” in the store. Because : juice ”,“ drink ”or“ nectar ”are three different in terms of nutritional value products whose composition and description is strictly controlled by law Union.
Restrictions on the production of juices
according to with the aforementioned law, the manufacturer of this type of product cannot add to juices neither sugar, nor preservatives, nor dyes, flavors or other additives. 100% juice can actually become one of the five servings of fruit or vegetables in during the day, because it contains only natural products, including natural sugars, possibly with the addition of water.
Unfortunately, people who want to switch raw fruit and vegetables to a few glasses of juice a day, I say – it’s not allowed that way. Juices, at least the fruit juices, although they are made of natural ingredients, it does not provide as much beneficial nutritional value as fresh products. The first thing that bows to us here is the fiber – in the juice we are dealing most often with the pressed ingredient from the flesh. In vain look for peel or small fruit seeds there, and they are the best a source of dietary fiber regulating the digestive processes.
To drink or not?
Jak juices present themselves in comparison to fresh products at an angle calorific value? Only positives from this side – value the calorific value of juices is similar to the calorific value of the fruit from which were made. For example, the average caloric value for 100 ml of juice fruit is 40-50 kcal, and vegetable juice even less. For example, 100 grams of oranges is about 45 kcal, and 100 ml of orange juice is also approx. 45 kcal.
Next it’s about vitamins and minerals – although juices also contain them much, it seems more reasonable to eat fresh fruit because there we can be sure that the vitamins have not been oxidized. On the other hand, it’s worth it mention vegetable juices as good sources of minerals on an example of potassium, in a relatively concentrated form. So if we don’t like it too much vegetables, especially in summer it is worth introducing juice to the menu vegetable. We will then provide the body with many ingredients that we lose, for example in the process of sweating.
Ominous fructose?
Coming back however, for fruit juices. In recent years, awareness has been getting better and better understanding how nutrition affects health. Consequently, a lot has emerged theories that true nutritionists are forced to do to this day to defend or to refute. One of these theories is the harmfulness of fructose. Underlines there is a negative effect of excessive sugar consumption as it is fructose, for indicators of obesity, diabetes, metabolic syndrome and disease cardiovascular system. But is it the fault of fruit juices?
W in a glass of fruit juice we find a few grams of fructose, completely natural, not in the form of glucose-fructose syrup. You have to bear in mind that a significant and at the same time excessive per serving amount of fructose usually comes from from highly processed sweets, for example bars, candies, jellies, ice cream. The harm of this sugar increases when our diet is generally on high in calories, i.e. when it provides more energy in the form of calories than it is our demand. In studies where the caloric content was correct matched to the participant, even relatively high fructose intake no health indicators worsened. So it looks like a lot more we should be afraid of a caloric surplus rather than a few additional fruits in an energy-balanced diet.
Still unconvinced?
There is for example a study which showed that consumption 2-3 glasses (approximately 750 ml) of orange juice daily for people with normal BMI and obese subjects resulted in no change in body composition in either groups. On the other hand, a reduction in the value of total cholesterol and was observed LDL. So juices can even have a beneficial cardiometabolic effect. Let’s drink so bless you, but let’s keep an eye on the other aspects of the diet, and at the same time let’s all try to introduce as many “fresh” as possible into menu.
Źródła:
Golden GK. Cesar TB. (2015) Investigation of cytokines, oxidative stress, metabolic, and inflammatory biomarkers after orange juice consumption by normal and overweight subject, Food Nutr Res. 20;59:28147.
Murphy MM, Barrett EC, Bresnahan KA, Barraj LM. 100 % Fruit juice and measures of glucose control and insulin sensitivity: a systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science. 2017;6:e59.
Photos:
https://www.pexels.com/photo/carrot-fruit-beside-lemon-fruit-on-black-wooden-table-161440/
https://www.pexels.com/photo/selective-focus-photography-of-pure-orange-juice-158053/
https://www.pexels.com/photo/apple-beverages-drink-healthy-7412/