Fruits and vegetables are “juicy foods”, mostly water, but they also provide a variety of vitamins, minerals, phytochemicals, and a good amount of fiber to help keep you feeling full. It’s a story. When whole produce is processed into juice, most of the fiber is lost, leaving a less nutritious end product. And consider this: It takes minutes to eat a 60-calorie orange, but only seconds to swallow a 110-calorie orange juice.
Fruit juices, in particular, are high-concentration sources of fructose. This can cause blood sugar levels to rise rapidly, so juices are not recommended for people with type 2 diabetes. In people with high triglycerides, concentrated simple sugars can further increase triglyceride levels. Fruit juices should also be avoided because of this. Not to be confused with 100% juice, fruit drinks are an even worse choice. Both fruit juices and fruit drinks are high in calories and low in fiber, so people trying to lose or manage weight should significantly limit their intake and opt for fresh, full-bodied fruits instead.
Because vegetables have less sugar than fruits, freshly made vegetable juices have fewer calories than fruit juices, helping you get more produce into your diet. However, bottled or canned vegetable and tomato juices are generally not recommended as they are high in sodium, which increases the risk of high blood pressure.
Nutrients and fiber are better taken from vegetables and fruits, but juices contain vitamins and minerals. For example, certain juices are rich in vitamin C and contain minerals such as folic acid and potassium. Some juices, such as orange juice, can also be fortified with calcium. When it comes to juicing, look for 100% juices with no added sugar or sodium. You can also make your own freshly squeezed or freshly squeezed juice at home. You can also dilute the drink with water or zero-calorie seltzer to reduce calories and sugar.
