God packed nutrition in fruit, but we introduced the convenience by making fruit juice. Drinking the fruit became much more popular than eating one due to change in lifestyle and constant hunt for convenience. In our chase for comfortable diet options, we have forgotten one important thing – Health Quotient!
Whole fruits pack in all the vital nutrients required for the healthy living and many people believe that fruit juice contains the same amount of nutrients as they are derived from fruits, however this doesn’t stand true. Those following the norm of three servings of fruit per day and opting to drink their fruit instead of eating it may first go through the below facts and then decide whether they still want to go a shorter way!
Fibers ripped off
Fruit juices are extracted from whole fruit by using manual or electric juicers. The cold press juicers are also introduced by many companies to protect the juice from getting heated. Different methods have their own benefits and drawbacks, but one of the common problems with juicing is loss of fiber. Studies are carried out on both whole fruit and its juice to compare the fiber content in both. Surprisingly juices are very low in fiber content as they are strained in the juicer to serve tasty and refreshing juice.
One glass of clear apple juice that contains very less or negligible amount of fiber is extracted from almost 3 whole apples that would amount to around 12 grams of fiber, which is almost half of your daily fiber recommendation. Replacing the whole apples with juice would take away large amount of fibers from your diet.
Fruit skins are lost
Fruit skins are very healthy and contain anti-oxidants known for their anti-ageing properties. Process of juicing the fruits would remove most of the fruit skin. Edible fruit skin gets its color and texture through the process of pigmentation carried out under sunlight. When the fruit ripens, sunlight of different wavelength is absorbed by the fruit skin to get that catchy bright color. During this process anti-oxidants like flavonoids and carotenoids are formed. Eating the fruit skin would charge your body with these vital elements that have cancer preventing and anti-ageing properties.
Fruit juice is free of this edible skin, so consume the fruit whole to get the best out of your fruit diet.
Removal of healthy fruit pulp
Fruit pulp is mainly fiber. It contains various vitamins and minerals that are essential part of any fruit. Juicing up the fruit would not just remove the skin but also take away the extra pulp. Fruit juice is clear watery drink that one can easily drink. Fruit pulp contains flavonoids, but it is strained off due to its density. Juice extractor will extract the juice from the pulp with pressure and leave behind only fibers. Some ready juices now come in the pulpy form to maintain its health quotient.
Even when you are taking pulpy juice, it would contain only little pulp compared to that present in whole fruit. It is more of marketing gimmick.
High sugar content
Natural sugar is present in both fruit and juice. The pulp and fiber present in the whole fruit would balance the sugar. You would take juice of almost three to four whole fruits at a time in the form of juice and that too without any fibers. The sugar in juice adds to the calories, whereas that of whole fruit is consumed in the process of digestion.
Healthy eating often comes with a hefty price tag. However, it is possible that you can find bargains on fresh fruits and vegetables by checking online stores at Frugaa.