PUT YOUR HANDS IN THE AIR, AND STEP AWAY FROM THE JUICE BAR

by Meenal Sharma | June 12, 2017 Views :

Yes, everybody thinks that drinking juice has health benefits. The logic is simple, if a complete fruit is healthy, then its juice must be healthy too. But this is very far from the truth. This is not to scare you but to make you aware that in your quest for optimum health fruit juices are not your friends.

Juice – Mostly Sugar

Did you know that when you make juice, it is mostly fruit sugar? In fact, by making juice you end up leaving the most wholesome parts of the fruit behind. And that essentially means the fibre along with antioxidants, phytonutrients, vitamins and minerals.

Fibre is good for your system; it fills you up and slows the absorption of the fruit sugar, resulting in smaller spikes in insulin. Else, with larger insulin spikes, the metabolic systems go for a toss and you become an open prey to fat gain, obesity, diabetes and a host of other lifestyle disorders.

Not Good for you– Fructose

Majority of the natural fruit sugar is in the form of fructose. Research on metabolism of fructose has shown it increased high levels of triglycerides, decreased glucose tolerance and hyperinsulinemia. Basically, invitations to a disturbed lipid profile, diabetes, obesity and hence the metabolic syndrome. These conclusions were assumed to be related to the lack of fibre in juice combined with the high sugar load.

Majority of the natural fruit sugar is in the form of fructose. Research on metabolism of fructose has shown it increased high levels of triglycerides, decreased glucose tolerance and hyperinsulinemia.
Basically, invitations to a disturbed lipid profile, diabetes, obesity and hence the metabolic syndrome.

Double Trouble: Fruit Sugar + Added Sugar = Excess Sugar

We need to understand one simple fact that to obtain a glass full of fruit juice, only one or two or a small quantity of fruits are not enough and hence with more quantity of fruits going in one glass of juice, we cannot overlook the excess amount of natural sugar going along hand in hand. And when these naturally sugar loaded fruit juices are again added with table sugar to please your taste buds, the fruit juice becomes no less harmful than any other sugar-sweetened beverage.

Not enough Fiber

Fruits contain good soluble fibre which is strained and wasted when juices are prepared out of them. Hence there is nothing to control on the fructose absorption rate which has a very high affinity towards liver glycogen stores than muscle glycogen stores. Liver glycogen stores get full with little fructose and the excess is stored as fat.

Fat gain is contradictory to muscle gain goals and hence fruit juices are a complete No-No for muscle gain goals. It has been studied that fat gain majorly happens around the abdomen region. Therefore, if you are looking for flat abs and six packs, fruit juice can easily ruin your hard work.

Not so Natural

Those attractive colourful fruit juices which are smartly labelled as “natural”, rich in vitamins and preservative free are actually a potent health hazard with an innocent mask of goodness. While buying any food item or supplement, many of us easily fall for the word “natural”. However, we often overlook the fact that other than table sugar (which comes under the claim “added sugars”) there also exist sugars which are naturally present in all food items that are sweet in taste. And these include fruits and fruit juices too.

Not so “Full”

Also, when you drink your empty sugar calories instead of eating them, your brain doesn’t get the same “I’m full” signal that it does from solid food even though you are actually consuming far more calories. Whereas an orange may contain 45 calories, a glass of orange juice contains 110 calories, and a large banana and orange juice blend can even contain up to 380 calories!

Not enough Vitamins and Minerals

Research has proved that excess simple sugar intake leads to fat gain which can obstruct your performance and slow down the positive results of lean muscular body. It is true that fruits are packed with vitamins and minerals and hence are a good choice for a healthy immunity.

When you are working so hard to build muscle and lose fat while following an intense diet, it would be an unwise decision to opt for any such food product which can slow down your results.
What we learn from science here is that, all things which are termed as “natural” should be reconsidered for their benefits and drawbacks in all aspects.

But the amount of vitamins and minerals present in a certain quantity of fruit is way too less to neglect the negative effects of high amount of simple sugar present in the same quantity of fruit.

When you are working so hard to build muscle and lose fat while following an intense diet, it would be an unwise decision to opt for any such food product which can slow down your results.

What we learn from science here is that, all things which are termed as “natural” should be reconsidered for their benefits and drawbacks in all aspects. In case of muscle gain goals, consuming fruit juices for the benefit of their minimal amounts of vitamins and minerals will be big mistake considering the drawbacks of the fructose load promoting fat gain.

So, if any one tells you to “Put your hands in the air, and step away from the juice bar”, say thank you and walk away to a healthier lifestyle.

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    On: June 19, 2017 By: Samit Gupta

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