Cola, lemonade & Co. are real sugar bombs – this is no longer a secret. So if you’re looking after your health (and figure), you’d better make a stop at a hip juice bar. Juice is after all super healthy. Uh, isn’t it? Unfortunately no, because the “healthy” appearance is deceptive, because juice is (not only) as thick as a fist behind the ears in terms of calories and sugar content.
Here are 5 damn good reasons why you should drink less juice in the future:
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1. fruit juices have more calories than cola
Are you determined to finally lose a few kilos and exchange your beloved soft drinks for healthy juices? Praiseworthy intention – but completely wrong approach. You probably won’t believe us, but whether you drink a glass of cola or a glass of apple juice makes almost no difference in terms of calories and sugar content. True story! Most juices even have MEHR Calories as Coke & Co.
That’s why juices are not good diet aids, as they tend to boycott your weight loss plans and do not let the pounds fall.
Especially fruit juice drinks and nectar still contain additional sugar. So after a glass of orange juice, your blood sugar level will go on a nice roller coaster ride, which unfortunately often ends in an attack of ravenous appetite. So if you really want to lose weight, it’s better to stay away from unhealthy juice.
The calorie chart brings the sad truth to light:
2. juice is not equal to fruit
“Fruit is healthy, so is juice.” Admittedly, that sounds kind of logical, but unfortunately it’s not. From a nutritional point of view, fruit juice can never replace an apple, a banana or any other piece of “real” fruit. In order to make juice from fruit, one thing above all is required: high temperatures. Fruit has to undergo a number of processes in the production of juice, including crushing, pressing and pasteurisation – all under high pressure and heat.
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The only problem is that vitamins are very sensitive to heat and if the temperature is too high, they simply “deflagrate”. Vitamins usually sit just under the shell and unfortunately this remains in the press residue anyway. In other words: the end product “juice” contains much less vitamins, minerals and secondary plant and fibre than the corresponding fruit in its original form.
3. fructose is the real villain
Besides glucose (grape sugar), fruit juice also contains fructose, the so-called fructose. But the word “fruit” does not make this type of sugar any better than other sugars. Since fructose – unlike glucose – is metabolised independently of insulin, the brain does not receive a saturation signal after a load of fructose. As a result, more of it is quickly eaten or drunk than your body actually needs.
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In addition, your gastrointestinal tract finds it relatively difficult to digest large amounts of fructose. While we need glucose to produce insulin, the body does not really need fructose and must first be converted into glucose in the intestines before we can use it at all. Excess fructose is then transported to the liver – where only waste products end up. This should give juice lovers something to think about!
Because the surplus of fructose that the liver receives and cannot process is converted into nasty fat.
4. high juice consumption = high risk of diabetes
A study by the Harvard School of Public Health concluded several years ago that excessive juice consumption can increase the risk of diabetes. The study evaluated the eating habits of around 190,000 participants. They also found out that it makes a difference whether you eat your fruit in liquid or solid form. The researchers also found that the risk of developing diabetes mellitus is reduced if you eat at least 2 portions of fresh fruit a week.
Tip: Fruits such as blueberries, grapes and apples are particularly healthy and tasty!
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5. fruit juices destroy the enamel
As every child knows, sugar is bad for the teeth. And fructose? Well, you guessed it already: fructose is no exception. So if you drink fruit juices regularly, it’s bad for your teeth. Fruit acids cause particularly serious damage, attacking your tooth enamel and in the long run leading to tooth erosion. Over time, this makes your teeth much more sensitive and fragile, thins out incisal edges and flattens chewing surfaces.
Which is healthier: direct juice, concentrate or nectar?
Fruit juices are not really healthy, but of course there are good and less good juices. But what requirements must actually be met for a juice to be called juice?
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Juice and direct juice must be obtained from 100 per cent of the pulp or juice of fruit or vegetables. Direct juice is (directly) pressed and bottled. Juice, on the other hand, is usually produced with the help of concentrate, which is much cheaper. This is done by heating the direct juice to remove the water and concentrate is produced. Later, juice is mixed from concentrate and added water.
Fruit nectar contains only 25 to 50 percent fruit, the rest is water. Often sugar (up to 20 percent) is added to increase the degree of sweetness. The less fruit a juice contains, the less sweet it tastes.
Detox-cure with juices of pressable in test
The worst choices are clearly Fruit juice drinks when it comes to juices. Their fruit content is even lower than in fruit nectar and is only 6 to 30 percent. In addition to sugar and water, a lot of additives such as colorants and artificial flavors end up in the fruit juice drink, depending on the manufacturer. So hands off, ladies!
Which is better? Fruit nectar is often heavily re-sweetened, just like fruit juice drinks, which are usually nothing more than pure “sugar water”. However, even direct juice is not always the best choice: just like juice from concentrate, it is heated for shelf life reasons. And important aromas and vitamins are lost in the process.
What is a healthy alternative to juice?
A good alternative to ordinary juices are cold pressed juices. Compared to juice, they contain much healthier ingredients. The simple reason is the more gentle production. Cold pressed juices are not heated to a high temperature in the production process, because the heat causes vitamins & Co. from fruit and vegetables to escape. They are also not pasteurised to preserve them, but special, much gentler processes are used here.
You can buy cold-pressed juices online, but they can also be found on more and more supermarket shelves.
Even freshly squeezed juices are better than those from the supermarket, because the fruits have not been pasteurised and therefore still contain many healthy vitamins and vital substances. Whereby there are also differences depending on which type of juicer is used.
Hmm! Make your own smoothies.
Much better alternatives for everyday life are water, unsweetened tea (here you are free to choose your favourite variety of herbs or fruits) or even a diluted fruit juice spritzer. If you suffer a lot from the change, it is best to proceed very slowly and reduce the amount of juice in the glass piece by piece by diluting the drink more and more. We promise you: In the end you will hardly be able to get the pure juice down, because it will seem much too sweet to you!
Homemade green smoothies are healthier than fruit juice © Dirima / Shutterstock.com
Is a smoothie healthier than juice?
Well, a homemade (preferably) green smoothie with a high vegetable content does. Such a smoothie is definitely a real health booster and absolutely recommendable. But don’t make the mistake of thinking of smoothies only as a small snack for in-between, which you can treat yourself to. Smoothies belong much more to the category “meals”, as they are not to be underestimated in terms of calorie content. Tip: A smoothie is the perfect breakfast meal!
But beware, ready smoothies from the supermarket have been heated for preservation, so many vitamins and minerals have been destroyed by the heat.
Conclusion: eat more fruit instead of drinking it!
Do not worry, we do not want to spoil the freshly squeezed orange juice for Sunday breakfast with this article. Even a smoothie to go from the supermarket is ok for lack of time. As with everything, the same applies to fruit juice: the dose makes the poison. Find a healthy middle ground and treat yourself to one or two juices. Ideally, you should not drink more than one glass a day. Instead of eating, bite into a crisp apple or enjoy a sweet orange more often.
The dietary fibres contained in the juice stimulate digestion and at the same time get your metabolism going.