nutrition knowledge Over time they have changed a lot. We’ve gone from thinking that juices are an easier way for kids to consume fruit to realizing that we’re giving them the same amount of sugar as some soft drinks. But this applies not only to industrialists. He freshly squeezed fruit juice has exactly the same problems. We’ve known about this for a long time, but a new study not only confirms it, but also links its consumption to childhood obesity.
Reviewed study published JAMA Pediatricsconsists of systematic review and meta-analysis available scientific literature. That is, its authors from several Canadian research centers took a series of studies on this topic published over many years and analyzed them together. This allowed us to obtain much more uniform results indicating the harms of drinking fruit juices.
In particular, they analyzed 42 studies, 17 are aimed at children and 25 at adults. So in total they collected data 45,851 children and 268,095 adults, so there is more than enough information to obtain results with greater weight. The most striking results were obtained in children: it was observed that just one fruit juice per day was associated with increase in body weight.
Why is drinking fruit juice not the same as drinking whole fruit?
When we drink fresh fruit juice, we do not add sugar, preservatives, colors or any additives that are so demonized in the food industry. There are fruits and nothing else. The problem is that by squeezing it, we end up with too much sugar. more affordable. And this, no matter how natural it may be, is still a bomb for the body.
Most sugars in fruits glucose and fructose. In a whole fruit, such as an orange, they are surrounded by a border. fiber matrix, which has several functions, including the slow release of these sugars. That is, it acts as a kind of prison, between the bars of which they gradually slip.
This makes things easier insulin, This is a hormone that helps cells absorb glucose, release it and work at a good pace.
However, when we squeeze this orange or any other fruit, we only get juice rich in sugars and remove the fiber. As a result, large amounts of insulin should be released, which I can’t cope to distribute all that glucose. This is the so-called insulin surge. If this happens occasionally, it is not dangerous. However, if given regularly, for example by drinking a glass of fruit juice a day, there comes a point when pancreas, which is responsible for the release of insulin, is no longer able to synthesize it in sufficient quantities. It generates something known as insulin resistance and you may develop diabetes.
Moreover, it is logical that excess glucose that cannot be distributed in cells will eventually turning into fatpromoting weight gain.
Question about satiety
Another function of fiber is satiety. This substance very filling, so with just one orange or apple we already feel full. However, if we are preparing fruit juice, more pieces can be included in one serving, which will also increase the amount of sugar, which, worse, does not have the necessary matrix.
What does this new study say?
The review conducted by these Canadian scientists, the most extensive ever conducted, revealed some interesting findings. Firstly, on average body mass index children who drink fruit juice daily increases by 0.03.
In the case of adults, it is not so easy to give a figure, since it depends on how correct the adjustment is power consumption. However, according to some studies analyzed, some people who regularly consume fruit juices may experience up to 5 kilograms per year.
In any case, as we have already seen, it is not just about gaining weight. These are health problems that can cause insulin spikes. Obesity and diabetes are the first warning signs; But in the long term, cardiovascular diseases can also occur. Therefore, we must keep in mind that fruit juice cannot be compared with whole fruits. This is not good for children or adults.
Source: Hiper Textual
