Fruit juice that is considered healthy by most people is almost as bad as soft drinks. Greater intake of fruit juices are associated with a higher risk of type 2 diabetes. Wonder why fruit juices are such culprits? That is because they are loaded with sugars and have very less amount of fibre that do more harm than good.
There is no doubt that fruits are colourful, flavourful, refreshing and are rich in vitamins & minerals. People who eat minimum 3 servings of fruits are likely to have reduced risk of type 2 diabetes, some types of cancers, hypertension and heart diseases when compared to those who don’t take fruits every day. Even if you are diabetic, you should still take at least 2 servings of fruits every day. It is a fact that fruits contain sugar but they are nutritious and low in calories. Berries, peaches and apricots are low in glycemic loads even when they are fully ripe.
Now the questioned is whether juice extraction or eating whole fruits is beneficial.
Juicing fruit is an easy way to squeeze more nutrients into your busy schedule but they are loaded with natural sugars as well!
A 250ml glass of unsweetened orange juice contains around 100 calories, compared to an orange that is packed with fibres contains only 60 calories!
Fresh juice is abundant in vitamins, minerals, phytonutrients, and antioxidants. But they lack fibre! Fruit juice that’s been robbed of its fibre is basically just a concentrated source of sugar.
Higher amount of sugar in the juice can quickly cause a rise in blood sugar levels. If you are not careful, these extra calories can lead to weight gain!
Cold-press is another craze which some follow with a belief that these colourful juices can help cleanse their body. Some people take only cold-pressed juices as their main form to take fruits. Do you think drinking only cold – pressed juices help detox your body. Of course not. Drinking just the cold-pressed juice doesn’t provide the body with all the essential nutrients to stay healthy. You need protein, carbohydrate, vitamins, minerals, and antioxidants to proceed with the cleansing process in your body. In addition you also need to be physically active everyday, minimum 30 mins, to enhance the detoxing process.
Cold – pressed juice always comes with a higher price-tag!
Fruits glycemic index (a measure of how rapidly carbohydrates in a food elevates blood sugar) is not significantly associated with type 2 diabetes risk when compared to the high glycemic index fruit juice, which roll through the digestive system in a high speed than fibre loaded whole fruit, that is significantly associated with type 2 diabetes risk.
You can always blunt the blood sugar-raising effects by taking advantage of the fibres in the fruits and vegetables.
The main benefit of eating whole fruit is that the nutrients are intact and in addition you get both the soluble and insoluble types of fibres. These two fibres along with other nutrients have a synergistic action in reducing the cholesterol levels, reducing the blood pressure, improving the insulin sensitivity, keeping you full for longer period that naturally will decrease the risk of obesity and heart diseases.
Eating whole fruits was significantly associated with a lower risk of type 2 diabetes, for they are rich in fibre that makes your body absorb the natural sugars more slowly. So, by grabbing a whole fruit you are less likely to experience a spike in your blood sugar. Enjoy a crispy pear or a vibrant kiwi with your lunch!
To control the insulin spike, try to consume fruits with meals. Combining fibre rich fruits with protein and fat foods will slow down the absorption of the carbohydrates that curtails the overall effect of the meal on your blood sugar levels.
Having a salad with your meal will ensure that you get enough fibre that blocks the sugar absorption.