Text| Green sac health science
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On a weekend morning, as the sun poured into the kitchen, Ms. Li squeezed fresh orange juice and thought to herself, "Wouldn't drinking a glass of freshly squeezed juice every day be healthy and delicious, so that you can replace eating fruit?" ”
She turned to her husband and asked, "Do you think there is any difference between drinking freshly squeezed juice and eating fruit directly?" The husband replied casually: "There shouldn't be a big difference, they are all squeezed from fruits, and the nutrients should be about the same." But is the question really that simple?
Freshly squeezed juices seem to be part of a healthy diet in our daily lives. Many people think that drinking a glass of fresh fruit juice every day can replenish vitamins and is even more convenient than eating fruit.
However, is this really the case? What are the potential health risks of freshly squeezed juices? Why are more and more nutrition experts recommending reducing freshly squeezed juice intake? These questions have been bothering many people. Today, we're going to explore the difference between freshly squeezed juice and eating it directly, as well as the health risks that can come with drinking freshly squeezed juice for a long time.
Freshly squeezed juices and fruits: the huge difference in nutrition
Ms. Lee's questions are not unusual. Many people think that freshly squeezed juice is almost indistinguishable from fruit because it looks like it comes from the same fresh fruit. But that's not the case. There is an important nutritional difference between freshly squeezed fruit juice and eating fruit directly.
When we eat fruit, we consume more than just juice. Fruits contain a lot of dietary fiber, which is often filtered out during the juicing process. Dietary fiber is essential for human health, not only as it contributes to the proper functioning of the digestive system, but also helps control blood sugar levels.
Conversely, when drinking freshly squeezed fruit juices, the lack of fiber makes fructose more easily absorbed by the body quickly, resulting in a sharp rise in blood sugar levels and an increased burden on insulin.
Fruit juices have a higher concentration of sugar than fruits. For example, one cup of orange juice may take three to four oranges to squeeze out, but drinking one glass of juice is much faster than eating three oranges.
As a result, the body consumes a lot of sugar in a short period of time, more than the body needs. Excess sugar does not bring more benefits to the body, but can increase weight, lead to fat accumulation, and even increase the risk of type 2 diabetes.
After reading some relevant literature, Ms. Li began to realize that her "healthy" habit of drinking orange juice a day may not be as beneficial as she thought.
She recalls a recent check-up where her doctor specifically alerted her to an upward trend in her blood sugar levels. It dawned on her that the problem might be with the juice intake she was accustomed to.
Some nutrients in freshly squeezed juices are also lost during the juicing process. Antioxidants such as vitamin C are very sensitive to light and air, and the longer you are exposed to air after juicing, the faster these nutrients are lost. Therefore, even if freshly squeezed juice is consumed for a short period of time, the vitamin C intake is far less abundant than eating a fresh fruit directly.
Ms. Li began to realize that the difference between drinking fruit juice and eating fruit was not just a difference in taste. After discussing with her husband, she decided to reduce the frequency of juice squeezing and choose to eat more fruit directly. "I never thought that such a small habit would have such a big impact on my health." She sighed.
Health Risks of Freshly Squeezed Juices: The Hidden Sugar Trap
Ms. Li's "healthy" juice drinking habits hide more health risks behind them. She began to think seriously about why the doctor had to remind her to pay attention to her blood sugar. What exactly is in freshly squeezed juice that has a negative health effect?
In fact, many people don't realize the hidden high sugar content in freshly squeezed juices. Despite being a natural fruit sugar, it has no less effect on blood sugar and metabolism than processed sugar.
Fructose is the main sugar in fruit juices, and excessive intake of fructose may lead to the accumulation of fat in the liver, which in turn can lead to fatty liver disease. Studies have shown that long-term high-fructose diets are closely related to problems such as metabolic syndrome, obesity, and insulin resistance. Ms. Li used to think that natural fructose was a "good sugar", but she didn't expect that it could also cause adverse health effects.
On the other hand, the high sugar content of freshly squeezed fruit juices not only poses a threat to adults, but also to children's health. Ms. Li's daughter also likes to drink fruit juice, especially sweet apple juice.
She recalls that her daughter had been feeling thirsty a lot lately and occasionally complained of tooth pain. After a doctor's examination, it was found that my daughter's teeth had slight tooth decay, which was related to her frequent fruit juice drinking.
Fructose from freshly squeezed fruit juices can accumulate in the mouth and become "nourishment" for bacteria. When these bacteria metabolize sugar, they produce acids that gradually erode tooth enamel and eventually lead to the formation of tooth decay. Ms. Li was shocked to realize that long-term consumption of fruit juice would have such a big impact on her dental health.
In addition, the habit of drinking juice quickly also makes people ignore the existence of satiety. When eating fruit, the body is able to sense satiety by chewing and digesting fiber, thus avoiding overconsumption.
When drinking freshly squeezed fruit juice, the human body cannot perceive the intake of sugar and calories in time, resulting in people often unconsciously consuming more calories, which in turn leads to obesity.
Ms. Li noticed that the subtle weight gain in herself and her husband may also be related to their daily juice drinking habits. "We thought we were taking vitamins every day, but we didn't expect to be ingesting so much sugar before we knew it." She said to her husband with a wry smile.
summary
Freshly squeezed fruit juice may seem healthy, but due to its high sugar content and lack of dietary fiber, long-term consumption may bring various health problems. In contrast, eating fruit directly not only provides richer nutrients, but also helps control weight and blood sugar. Ms. Li and her husband finally decided that reducing their intake of fruit juice and eating more whole fruits is the true way to health.
Bibliography:
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022).