Why a piece of fruit is healthier than juice?
Sure we all know the initiative “5 a day” that promotes eating five pieces of fruit or vegetables fresh daily, which is the minimum recommended daily intake in a healthy diet. If you go counting your servings you may someday think “hey, that did not reach the five pieces … Well I take a juice and fixed.” Error, plus a fairly common mistake.
A fruit juice is not the equivalent of a piece of fresh fruit: Not provide us the same and does not cause the same reaction in our body to consume. We talk about fiber, sugar and chewing to understand why a piece of fruit is healthier than juice.
No Juice equals one Serving of Fruit
And we also refer to homemade juice with juicer or blender; not the smoothies in which we take the whole fruit.
To squeeze the fruit we are discarding much of this: let the juicer or blender pulp piece of fruit, home to much of its nutrients, especially fiber.
We know that fruits can have a more or less natural sugar content in them (and, as we showed Chicote, the riper the fruit, contain more sugar is). By eating the fruit in the form of juice without fiber that gives us, we can lead to hyperglycemia in our body; ie, the level of sugar in our blood undergoes a sharp rise, something that would not happen if ingiriésemos whole fruit with pulp and fiber.
If we talk about commercial juices we should be aware that what we are taking is concentrated fruit juice in a certain ratio (a processed product, as they often dehydrated, and then added water) mixed with water. Of course, since 2013 legislation prevents packaged juices containing added sugar: in this case should be called the “nectar” that if we look at the nutritional information, are closer to that of a soft drink fruit juice.
Chewing and Satiety
The response of our body in relation to the sugar content in juices or whole pieces of fruit is not the same, as neither is if we talk about the feeling of satiety that we produce each other.
In the case of fruit, the fact of having to chew and produces greater satiety than a juice drink up. During chewing, which marks the beginning of the digestion process, they begin to send signals to the brain to indicate that food must end. If we eat foods with little chew (or just drinking them, in the case of juice) that signal takes longer to occur, so it is very likely that more food ingerimos account.
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In addition, as indicated Mr. Goyal in this post, the amount of fruit needed to make a juice is significantly greater than that will eat if we choose whole fruits. This inevitably leads to an increase in calories and sugar ingested in the case of opting for juices. Fruit, whole and always better season, or consumed as smoothie (entire passing through the mixer) that as juice.