Settling the debate - Juices Vs. Whole Fruits

When you drink fruit juice in place of whole fruits, you leave the skin and the pulp behind & a lot of dietary fiber, flavonoids, vitamins, and minerals. As one part of the fruit, juice alone has a high concentration of sugar along with other nutrients. Continued consumption of fruit juice can trigger a higher amount of insulin present in the body. Fruits, when eaten as a whole, let the dietary fiber also known as roughage combine with sugars present as they pass through the gastrointestinal tract. That being said, choosing fruits juice over any kind of aerated drink or artificially sweetened beverages is one of the wise choices that you can make.

Let’s try to look at this in a more objective manner. Beginning with fruit juices, this is what we have got. Fruit juices are

Easy to consume: Drinking juice is the easier way of consuming more fruits. It is easy to carry in a container around and is hassle-free. You can drink it anytime and anywhere.

Quick to get absorbed: During summer, when the heat levels around you tower, juices are a good source of instant energy. They can cool you down much faster. Fluids are able to pass into the intestine much faster than the corresponding solids and thus are absorbed more rapidly.

High in sugar content: The nutrient content of juice alone is not as rich as the fruit. It has higher sugar content and calories. They get absorbed in the body much faster and do not really fill up your stomach. If you are looking to quench your hunger with juice, that’s really not a good idea.

Low on fiber: When you drink fruit juice instead of eating the fruit, many of the minerals and vitamins are lost due to heat and processing. The fiber is left behind in the peel. If you want to get the benefits of dietary fiber without having to consume juice, mix the fruit into a smoothie and enjoy.

Now coming to whole fruits, they are

Loaded with nutrients: Eating fruits is one of the best ways to enrich your food palette with a lot of nutrients. They are a powerhouse of vitamins and minerals. A diet full of fruits can also help in the optimal functioning of all the body parts. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. All of this combined can help you save yourself from illnesses in later life. 

High on fiber: This is the most common and talked about the benefit of whole fruits over juices. Whole fruits have a high fiber content. Fibre, also known as roughage, helps in cleaning up the intestinal lining, smooth bowel movements, and improve digestion. Since fiber cannot be digested and absorbed into the body, it moves out taking all unwanted food. The peels and skin of fruits have this fiber in high density. Thus by eliminating whole fruits, this fiber is also eliminated.

Low on calories: Fruits include natural sugars that are beneficial to one's health. They are free of added sugars and preservatives, resulting in lower calorie content. Fruits do not cause an immediate surge in glucose levels and are digested slowly, making them a healthier option than juices.

Less movement-friendly: Volume-wise, you are able to carry more amount as juice when compared to whole fruits. A mix of some fruit juices is also a good delicacy coupled with spices and salt. 

The bottom line is that eating whole fruits provides benefits of both juice and the pulp whereas consuming juice bypasses the goodness of dietary fiber. 

Why all of this debate about something as simple as consuming fruits?

Because it is important. It is important to talk about consuming foods that are not cooked or preserved in order to derive the maximum amount of nutrition possible. The different parts of the human body require different sets of nutrients in order to function properly. Fruits can ensure this. With the amount of vitamins A, C, and E, magnesium, zinc, phosphorus, folic acid, and potassium contained in them, it can’t get better than this. 

An interesting thing about eating fruits is the wide variety of tastes, textures, and colors that you get to enjoy. If you have a sweet tooth and want to control the urges to eat chocolates and sweets, fruits like pineapple, grapes, or plums are great. And if you are a fan of sour taste, settle for grapefruits. It is one of those categories of food that has it all for everyone. Another delicious way of eating fruits is to blend them and make smoothies with them. Check out some cool options here.

Phytochemicals, which are physiologically active compounds that can help protect against certain diseases, are found in many fruits. By including them in your diet, you can reduce your risk of type 2 diabetes, stroke, heart disease, high blood pressure, and cancer.

They assist you in maintaining your health. Fruits that are low in saturated fat, salt, and sugar can help you lose weight or avoid weight gain by being part of a well-balanced diet. They can also aid in the reduction of inflammation, as well as the reduction of cholesterol and blood pressure.