Fruit juices are a perfect example of this dilemma. There are a lot of myths about juices and today, we want to fact-check some of the most common ones.
Have you ever wondered if it is really healthy to drink juices, if they make you fat and if they are nutritionally complete products? We invite you to explore these questions with us and separate the fact from the fiction when it comes to fruit juices.
Myth 1. Fruit juices are less healthy than whole fruits
We are sure you have heard this one more than once. Although it is true to a certain extent, it requires a much more detailed explanation.
The truth about the properties of fruit juices
When extracting the juice from a fruit, some of its properties are lost, such as those provided by fibre. But that does not mean that juices are less healthy than whole fruits.
As a concentrated form of nutrition, juices are a fantastic way to increase vitamin and mineral intake, especially for people with reduced appetites or who find it hard to eat large amounts of fruits and vegetables.
The absence of fibre also allows nutrients to be absorbed more quickly by the body, which could be beneficial in certain situations, such as after intense exercise.
Myth 2. Fruit juices make you fat
This is another fairly common myth and is based on the fact that fruit juices contain sugar. However, the reality is a little more complex than it seems at first glance.
The truth about the sugar content of fruit juices
Fruit juices contain sugar, but it is important to note that this type of sugar comes from the fruit itself. It is a source of healthy sugar, very different to processed sugar added to beverages and industrial foods.
For our body to function properly, it needs sources of fast energy like sugar. And fruit juices are a very healthy way to obtain this fuel.
However, as with any food, fruit juices should be consumed in moderation as part of a balanced diet, and it is also important to have an active lifestyle.
So, remember that it is not fruit juice that makes you fat, but drinking too much of it, consuming too many calories and leading a sedentary lifestyle.
In fact, fruit juices are a great way to make a healthy diet varied and enjoyable.
Myth 3. Fruit juices cause spikes in blood sugar
It is a common belief that fruit juice causes a rapid and elevated increase in blood sugar. However, this also requires some context.
The truth about fruit juices and blood sugar
It is true that fruit juices contain natural sugar, but not all juices are the same. Fresh, natural juices, especially when squeezed with a Zummo juicer, have a balanced nutritional composition. While some processed juices contain added sugars, natural ones do not.
In addition, the glycemic index (a measure of how fast a food raises blood sugar) varies between different types of fruits. For example, citrus fruits, which are often squeezed to make juice, have a low-to-medium glycemic index.
Myth 4. Fruit juice has no fibre
Many people think that juice does not contain fibre, as they believe that the squeezing process removes this part of the fruit.
The truth about fruit juices and fibre
It is true that the fibre content in fruit juice may be lower compared to whole fruit, but that does not mean that it is completely absent.
When fruit juice has been made with a high-quality juicer, it still retains some of the fibre from the fruit. This means that improved intestinal transit is one of the properties of fruit juices. In addition, many juices are a source of soluble fibre, a type of fibre that helps lower cholesterol levels and improve digestive health.
Myth 5. Fruit juices are the source of all macronutrients
Many people assume that since fruits are healthy foods, their juice must also provide all the necessary nutrients, including protein.
The truth about fruit juices and protein
Fruits, and therefore fruit juices, are not significant sources of protein. Although some fruits contain protein, the amount is very small compared to other foods such as meat, dairy or legumes.
Therefore, although fruit juices provide a lot of vitamins and minerals, and are part of a healthy diet, neither they nor whole fruit should be considered a complete source of nutrients.
It is important to have a balanced diet to ensure adequate intake of all necessary nutrients.
As we have explained in this post, there are many myths circulating about fruit juices, but they all require further explanation. Without proper context, we can come to the wrong conclusions.
The most important thing is to enjoy the properties of fruit juices as part of a healthy diet and lifestyle, adding a “Fresh Touch” to your daily life.