For those on the move, having a fruit juice is easy and not messy as compared to eating fruits. While in the long run, fruits make for a better choice, juices too have their benefits; a glass of juice means you consume more fruits at one go. Also, for patients or those with a medical condition where it is recommended to have liquids, juices are an excellent way of getting essential nutrients for a recuperating body. They are also easier to digest and enables your body to absorb more nutrients faster.
According to Doctors, “Fruits are always better than their juice. Many vital nutrients along with fibre are lost while juicing. For example, in the case of orange juice, the water-soluble vitamin C is lost in the process. Similarly, some of the phytonutrients are lost when exposed to air or humidity. Lastly, fruits are fresh with no added sugar, salts or additives.” Here’s a lowdown on how fruits and their juices should be consumed.
Skins, Peels and Pulp — all are nutritious
Don’t ever eat the fruit without the skin, unless it is natural to do so. The peel is exposed to sunlight, which creates coloured pigments that include carotenoids and flavonoids; these are healthy and full of nutrition. All these are lost when we remove the skin before juicing. So, while you have to peel bananas, pineapples, oranges, litchis, mango, etc., it is beneficial to eat apples, strawberries, pears, peaches, plums, grapes, etc., with the skin intact. And for those who worry about fruits having pesticides, Dr Agarwal adds, “Different foods vary in their toxin and pesticide content used on them.
Dietary variations can help one avoid accumulation of too many toxins in the body. So add a variety of fruits in your diet instead of sticking to just one or two. Also, the level of pesticides used on fruits is usually low as compared to some vegetables, so there is no harm in eating fruits in small amounts like two portions per day. Remember that excess of anything is harmful in any case.”
In fact, some fruit peels are useful to make beauty products and have medicinal properties, too. The entire juicy pulp of the fruit is loaded with fibre and many other nutrients. Juicing separates the water in the fruit from the pulp and other solid parts, thus leading you to only drink the water and nutrients that dissolve in it. Although many commercial products write ‘with pulp added’ on the packaging, you may not know for sure how much is added and it may not be the original pulp but just added flavour.
Juices do not help reduce weight
Many weight watchers believe that fruit juices will help them shed those extra kilos, when, in fact, it is the other way round since most of them lack fibre but are loaded with added sugar, thus increasing your calorie intake. It is not healthy to depend heavily on fruit juices if you are looking to reduce weight. They should nevertheless be taken in moderation.
Fruit juices lead to bad teeth
Juices contain acids that can erode the enamel and roots, making the teeth sensitive. This is more dangerous for children who get sensitive teeth at an early age if they are on a regular diet of fruit juices.
Opt for other alternatives
The best choice for a drink is water, which is not only good for health but also aids in weight loss. Lemonades, coconut water, buttermilk, sweet or salty lassis, milk, and sherbets are a good choice.