Khaberni - While consuming fruit juice with breakfast may seem like an easy way to get vitamins and minerals, experts warn that the morning cup can be misleading.
British nutrition expert Rob Hobson says, "Fruit juice provides nutrients such as vitamin C, potassium, and folate, as well as plant compounds like flavonoids, and a small cup can complement a balanced diet, but regular consumption is akin to drinking soda in disguise."
Hobson points out that juicing removes the fibers that make whole fruit filling and slow the absorption of sugar, turning natural fructose into "free sugar" that leads to a rapid rise in blood sugar levels followed by a sudden drop in energy.
Public Health England advises not to exceed 150 ml of juice per day, which is a small cup containing about 18 grams of sugar, to avoid dental problems, obesity, and type 2 diabetes.
The best juices for health benefits:
- Pomegranate juice: Rich in antioxidants and improves heart health and lowers blood sugar post meals, but does not replace eating whole fruit.
- Orange juice: Contains half the daily requirement of vitamin C, potassium, and folate, and is an excellent choice when consumed in small quantities.
- Grapefruit juice: Rich in vitamins and antioxidants, but it may interact with some medications like statins.
- Cranberry juice: May reduce the frequency of urinary tract infections thanks to proanthocyanidin compounds, especially if you choose unsweetened varieties.
- Pineapple juice: A good source of vitamin C, manganese, and bromelain, but it is high in natural sugar and should be consumed in moderation.
- Apple juice: Contains beneficial flavonoids, but studies suggest that eating whole fruit is better than its juice for clear health benefits.
Expert tips for choosing healthy juice
- Choose 100% natural juices, not from concentrate, without additives or sweeteners.
- Prefer fresh juice or cold-pressed juices to preserve plant compounds.
- Drink the juice with a meal to reduce the impact of sugar on the blood, or mix it with vegetables like beets to increase antioxidants and reduce overall sugar.
