Is it just another juice drink with sweet fruit?

Is it just another juice drink with sweet fruit?

Some say that sugar, including the natural sugar found in 100% fruit juices - is at the root of the obesity epidemic, responsible for heart disease and causing cancer. Do they care about sugar eclipsing the positive contributions of fruit juice from a healthy diet? Or is 100 percent juice just another sweet drink?

Natural sugars found in dairy products rich in nutrients, vegetables and fruits - key elements of a healthy diet. "Added sugars", ranging from high-fructose corn dust syrup to over 60 ingredients identified by the US Department of Agriculture, are introduced into food and beverages by manufacturers during treatment or by consumers on the table. And added sugars represent an average of 16 percent of the total calories in the US diet.

"Diets rich in added sugars can lead to weight gain, hypertension and chronic inflammation, and increase triglycerides and LDL cholesterol," says Rachel Johnson, PhD, RD, Professor of Nutrition at the University of Vermont and former president of the American Heart Association.

With little nutritional value or satiety, sugary drinks (soft drinks, energy drinks, sports drinks and sweetened fruit drinks) account for almost half of all sugars added consumed by Americans. Although 100 percent fruit juice only contains natural sugars, the human body does biochemically differentiate between natural and added sugars.

In fact, some juices contain as much sugar as soda. "Americans drink more apple juice than any other juice," says David Klurfeld, Ph.D., a human nutrition researcher at the US Department of Agriculture. "And from a nutritional point of view, it's very different from soda."

In addition, fruit juices provide 100 percent of the bioactive compounds and nutrients that do not contain soda. For example, citrus juices such as orange juice and grapefruit provide vitamin C, potassium and - when the dough includes - fibers. In addition, fortified juices become sources of nutrients that are lacking in many diets, such as calcium or folic acid.

The evidence behind the correlation between fruit juice consumption and obesity cases and diabetes is mixed. Diets with whole fruit and less fruit juice may reduce the risk of diabetes, however, a meta-analysis of 2014 showed that type 2 fruit juice can not have an overall effect on glucose concentrations Fasting and insulin. Studies also show that children and adults who drink fruit juice are 100 percent more likely to meet the daily needs of vitamins A and C, folic acid, magnesium and potassium.

2010 Dietary Guidelines for Americans recommends 1 cup 2 ½ cups of fruit per day, more than half in the form of juice. The American Academy of Pediatrics recommends limiting the daily intake of fruit juices from 4 ounces to 6 ounces for children aged 1-6 years and 8 ounces to 12 ounces for children aged 7-12 years. While fruit juice can be part of a healthy diet, "liquid calories" are easier to consume too much and do not affect fullness as much as solid foods.

"The whole fruit juice triumphs because the fiber content takes longer to chew, promotes a feeling of fullness, slows down digestion and reduces blood sugar peak frequently observed with a fruit juice," Klurfeld says. "There are dozens of studies showing that people who eat more fruits and vegetables are less likely to be overweight, smoke less, exercise more, do not drink too much alcohol, eat more grains Whole and less meat and sugar. "

To reduce sugar and increase fiber in fruit juice, whole fruit mixture, suggests Joanne Slavin, PhD, RD, a researcher fiber and nutrition professor at the University of Minnesota. The juice obtained has the same amount of fiber as whole vegetables of whole fruits and the mixture of fruits, whole grains or proteins can reduce the sugar concentration and slow absorption similar to when they eat fruit levels together.