Dr. Wilson, head of the service center, said that from a nutritional point of view, eating fruit is better than drinking juice, even if it is fresh fruit juice. She said that the process of juicing would strip the dietary fiber. Some of the vitamins and minerals in the fruit are also lost. Since a glass of juice usually requires more than one type of fruit, the sugar content of the juice will be higher than eating only one type of fruit.
Dr. Wilson is also the vice chairman of the Singapore Diabetes Association, reminding people to pay attention to the carbohydrates and sugar they consume. “We should not forget that juice is a source of concentrated sugar. It is best to eat fruit so that it does not cause fiber loss. They can control calorie intake, chewing fruit will increase satiety. To a weight of 130 grams For example, a medium-sized red apple can provide 15 grams of carbohydrates, mostly from natural sugars such as sugar, sucrose and glucose. But according to the experiment, 300ml of apple juice can consume 40.2g of sugar. In fact, peeling out the fibers from the fruit through the juice extraction process is not only harmful to the intestines, but also accelerates the absorption of sugar by the blood. Worse, some stores add extra sugar to the fresh juice to enhance the taste of the drink. .
Is cold pressed juice better?
Cold-pressed juices are delicious and popular in summer. People use a special juicer to slowly crush the fruit to extract the juice while preserving nutrition as much as possible. But the researchers pointed out that when it comes to sugar content, cold pressing is no different from juice extracted by ordinary juicers. When the flesh is left behind, it still loses beneficial fibers, which slow down the absorption of sugar, improve the digestive system, and make people feel full. Therefore, the effect of cold pressed juice on blood is the same as that of traditionally extracted juice. The committee also cited data from market research firm Mintel, indicating that the “100%” pure juice labeled with no added sugar has the same sugar content as other juice drinks without such labels. The committee advises consumers to choose fruit rather than juice, according to the World Health Organization’s restrictions on sugar intake. If you drink juice, it should not exceed one cup a day.