You’ve probably heard about how fruit juices are loaded with sugar and therefore, it is better to take whole fruits instead. For instance, this article https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda discusses about how fruit juice is just as bad as soda. This is a good reminder of how not all fruit juices are as healthy as they claim to be and how it is definitely critical to find out the nutritional value of the juice you’re drinking.
But let’s take a closer look at this article.
The author quoted the article https://www.ncbi.nlm.nih.gov/pubmed/23810279 and claimed that fruit juice is nutritionally poor compared to whole fruits. He isn’t entirely wrong, as he did not specifically mention what type of fruit juice he was referring to. However, it is important to note that the fruit juice mentioned in the study quoted actually referred to “Name-Brand 100% Fruit Juice”, which is the commercial juice we buy from malls, pre-packed in cartons or bottles, and not fresh fruit juices.
The author also discussed the links between fruit juices and weight. In one paragraph, the author discussed the correlation between fruit juice and an increased risk of obesity. However, the author has again failed to acknowledge that the study referenced https://www.ncbi.nlm.nih.gov/pubmed/22813423 did a study on “100% Fruit Juice”, which is commercial, and not fresh fruit juices. In another paragraph, the author quoted a study that discussed the effects of Concord grape juice on weight https://www.ncbi.nlm.nih.gov/pubmed/20439553. Contrary to the claims of the author, the study’s results actually found that Concord grape juice decreased the waist circumference significantly. In short, regular consumption of Concord grape juice did not result in a significant weight gain.
Besides that, the association between fruit juices and Type 2 Diabetes was also discussed in his article. The author claimed that fruit juice consumption was linked to an increased risk of Type 2 Diabetes. However, a study quoted to support the author’s claims https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453647/ clearly mentioned that one of the limitations of their study was that the participants may have misreported fruit punches as fruit juices. This is a significant limitation to take note of, as fruit punches are much higher in sugar content compared to fresh fruit juices.
It is extremely crucial to acknowledge the fact that fresh fruit juices and commercial fruit juices are a world’s difference and the author has unfortunately failed to acknowledge the difference in nutritional value between commercial fruit juices and fresh fruit juices.
Fresh, properly prepared fruit juices, made with real fruit and vegetables and not in a production plant, offer health benefits that are difficult to attain elsewhere. They are rich in vitamins, minerals, electrolytes, live enzymes, phytonutrients, and fibres.
They also offer the convenience and speed of being able to intake a high quantity of nutrients from raw fruit and vegetables, that might not be possible if the fruit and vegetables are eaten whole.
For this purpose, it is important to use a slow, mill-type juice extractor in order to enjoy the highest quality, healthiest juice possible, while minimizing oxidation during the juicing process.
In closing, we do agree with the article where it states that food and beverage manufacturers are not always honest about their products, and that fruit juices sold in packets found at supermarkets should not be consumed. But readers should be cautioned not to miss out on the therapeutic benefits of REAL, fresh fruit and vegetable juices by equating them with the commercially manufactured “juices” found in stores.