For the sake of health, many people do not drink concentrated and flavored juice drinks, but only drink 100% fresh juice, thinking that it does not burden the body. However, even 100% natural juice without sugar, or even orange juice squeezed by yourself, may not be as healthy as you think. Although in fact, freshly squeezed juice is already an important part of many weight loss diets - especially for those busy and health-conscious consumers, they can save time in making (and even chewing) food without reducing nutritional intake. There is also a view that juice helps lose weight and "detoxifies" the body system.
First of all, it is a nutritional issue. In the process of making juice, the area of fruit exposed to air increases, which will accelerate oxidation and increase the loss of antioxidant nutrients, especially vitamin C and enzymes with high health value.
Based on taste considerations, most freshly squeezed juices will go through a "filtering" process after whipping to remove the pulp residue that is not easy to eat and has no taste, leaving only clear and sweet juice.
Fiber Mechanics
“Juice has most of the fiber removed,” says Emma Elvin, senior clinical consultant at the charity Diabetes UK. So, unlike whole fruit, the fructose in juice is “free sugar,” similar to the sugar added to honey or foods. The World Health Organization recommends that adults consume no more than 30 grams of sugar a day, which is equivalent to no more than 150 ml of juice a day.
Compared with fruit juice, blended juices with added vegetables (juices) are more nutritious and lower in sugar, but they still lack valuable fiber.
The problem is that without fiber, the fructose in the juice can be absorbed faster. The sudden rise in blood sugar causes the pancreas to secrete insulin, which reduces blood sugar to a stable level. Over time, this mechanism may fail, increasing the risk of type 2 diabetes. In 2013, researchers analyzed health data collected from 100,000 people between 1986 and 2009 and found that fruit juice consumption was associated with an increased risk of type 2 diabetes. They concluded that because liquids pass through the stomach and enter the intestines faster than solids, juices raise blood sugar and insulin levels faster and more, even if the nutrients are similar to whole fruit.
Reversed Results
But a study published in 2018 may have found a way to make juice healthier. The researchers used a blender that extracts nutrients from the whole fruit, including the skin and seeds, unlike traditional juicers. They measured the effects of blended fruit and peeled mangoes (both of which have a very high glycemic index and cause blood sugar spikes), and had one group drink the blended juice and another group eat the whole fruit.
Compared with a control group that consumed a variety of whole fruits, those who drank the nutrient-extracted blended juice had a lower blood sugar increase, but there was no difference between those who drank mango juice and ate the whole mango.
However, this was a small study, and the researchers did not compare the results with any other method (such as squeezing the juice, leaving the skin and seeds). The results may be caused by the seeds in the juice. It is also important to use different juicing methods. For example, most of the phytonutrients in grapes are in the seeds, with very little in the pulp. The beneficial phenols and flavonoids in oranges are in the peel, which are lost with traditional juicing methods.
Juice recommendations
NFC juice
What is NFC juice?
NFC juice, or not-from-concentrate juice, is made through juice extraction, sterilization, filling and other processes without concentration or reduction.
In other words, NFC juice (i.e. 100% pure juice) is fresh juice extracted from fruits without concentration. This juice is generally considered to be of higher quality than concentrated juice and is slightly more expensive.
What exactly is NFC juice?
NFC juice is the juice that is currently the closest to freshly squeezed juice. It has won high recognition from consumers for its flavor, convenience and image as a healthy food. Its market share has been steadily growing and has entered into fierce competition with FCJ juice and home retail frozen concentrated juice.
To date, the vast majority of ready-to-drink juices (NFC and FGJ) are pasteurized using an aseptic process. The most obvious difference between FC juice and NFC juice is temperature. The squeezed juice is concentrated by high temperature or vacuum, and then an equal amount of water is added for recycling. Finally, it can be put on the shelves for sale after sterilization and packaging. NFC juice uses the technology of pasteurization and then filling freshly squeezed juice under low temperature conditions.
Comprehensive juice
It is recommended to use 2 to 3 kinds of fruits to make juice each time, which can take in more diverse and rich nutrition than a single fruit. If you are prone to constipation, you can choose bananas, papayas, and pineapples to help promote intestinal peristalsis.
Juice with skin and seeds
"Seeds" are the source of nutrients in fruits and are very nutritious parts of fruits; the peel is rich in phytochemicals and is a good antioxidant. Therefore, it is recommended to wash the fruit thoroughly, squeeze the juice with the skin and seeds, and drink the nutrition of the whole fruit.
It is worth mentioning that fat-soluble ingredients such as lycopene are not as easily destroyed as antioxidants such as vitamin C; and tomato juice made from cherry tomatoes has more lycopene than when eaten raw. It is recommended to blend the fruit peel together to make juice, so that you can take in more lycopene.
Avoid adding extra sugar
In order to increase the sweetness and make the juice more delicious, many stores will add extra fructose or sugar. However, consuming too much monosaccharides not only increases calorie intake, but also puts a burden on the body. Therefore, it is recommended to remind the store not to add sugar when buying freshly squeezed juice, and also avoid adding extra sugar when making juice at home.
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