Is fruit juice as bad as soda

5 reasons juice is unhealthy

Cola, Fanta and Sprite are real sugar bombs. But juice is also extremely unhealthy in terms of sugar and calorie content, even if fruit juice is often marketed as a healthy thirst quencher. These 5 reasons why juice is unhealthy speak for themselves:

1. Juices have as many calories as soft drinks

If you want to lose a few pounds, it makes no difference whether you drink juices or soft drinks. The juices usually have more calories than sugared soft drinks. Save calories with juice? Nothing!

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Fruit juice drinks and nectar from the supermarket also contain additional sugar. In other words: Your blood sugar level rises a lot after a glass of orange juice, but then falls again all the faster, which often ends in a ravenous hunger attack. So if you want to lose weight, you'd better keep your hands off the juice.

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Yet: When it comes to vitamins and nutrients, freshly squeezed juices are still ahead. With your own juicer, you can easily make freshly squeezed juices yourself at home.

Drink, 1 glass corresponds to 200 mlCalories
1 glass of cola86 kcal
1 glass of orange juice84 kcal
1 glass of apple juice99 kcal
1 glass of sour cherry nectar122 kcal
1 glass of grapefruit juice94 kcal

2. Juices are not as healthy as pure fruit

"Fruit is healthy, so is juice." Sounds logical, but unfortunately it's not true. A fruit juice can never replace an apple or a kiwi from a nutritional point of view. Because for a juice to be made from the fruit, one thing above all else is required: high temperatures. During juice production, the fruit is chopped, pressed and pasteurized, among other things - and all of this under high pressure and heat.

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Instead of drinking juices, it is better to eat the fruit

However, vitamins are sensitive to heat and break down at high temperatures. In addition, there are many vitamins under the shell, which are usually not released when pressed. In other words: The end product "juice" therefore contains far fewer vitamins, minerals and secondary plant and fiber than the corresponding fruit in its original form.

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3. Fructose is not a "healthy" sugar

In addition to glucose (grape sugar), fruit juice also contains fructose, the so-called fruit sugar. Since fructose - in contrast to glucose - is metabolized independently of insulin, the brain does not receive a saturation signal after a serving of fruit sugar. This means that you quickly ingest more of it than your body needs. At the same time, large amounts of fructose pose a great challenge for your body as it is difficult for it to digest.

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While you need glucose to produce insulin, your body does not depend on fructose and must first convert it into glucose in the intestine in order to be able to use it at all. Excess fructose ends up in the liver - where actually only waste products end up. If the liver gets more fructose than it can process, the excess is converted into fat.

4. Fruit juice attacks the tooth enamel

Sugar is known to be bad for the teeth and fructose is unfortunately no exception. If you drink fruit juices regularly, you will also damage your teeth. The fruit acids, which attack the tooth enamel and can lead to tooth erosion in the long term, leave particularly bad damage. As a result, the teeth become more sensitive and brittle over time, the incisal edges thin out and the chewing surfaces flatten.

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5. Juice increases the risk of diabetes

A study by the Harvard School of Public Health came to the conclusion a few years ago that consuming too much juice can increase the risk of diabetes.

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Juices contain no less sugar than soft drinks

The researchers also found that it makes a difference whether you eat your fruit in liquid or solid form. Because they also found that the risk of developing diabetes mellitus even decreases if you eat at least 2 servings of fresh fruit per week.

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What is the difference between juice and nectar?

Basically all fruit juices are not really healthy, but of course there are good and not so good juices. But which requirements must actually be met so that a juice can also be called juice?

  1. Juice and not-from-concentrate: These juices must be 100 percent obtained from the pulp or juice of fruits or vegetables. Not-from-concentrate juice is pressed and bottled directly. Simple juice, on the other hand, is usually made with the help of concentrate, which is much cheaper. To do this, the water is removed from the not-from-concentrate juice by heating, creating the concentrate. Later you make juice from concentrate and added water. But not only juice, the not-from-concentrate juice is also heated to make the product durable.
  2. Fruit nectar: The nectar contains only 25 to 50 percent fruit, the rest is water. It can contain up to 20 percent added sugar in order to increase the degree of sweetness. A juice that contains little fruit also tastes less sweet.
  3. Fruit juice drinks: You are clearly the worst choice. The required fruit content is only 6 to 30 percent. In addition to sugar and water, depending on the manufacturer, a lot of additives such as colorings and artificial flavors end up in the fruit juice drink.

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Which juices are really healthy?

Cold-pressed juices are a good alternative to regular juices. In contrast to juice, they contain a lot more healthy ingredients, since no heat was used in their production. Cold-pressed juices are also not pasteurized in order to make them more durable; special, much gentler processes are used here.

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Conclusion: juice spritzers are the better juices

It doesn't always have to be juice, especially if you want to lose weight. Water, unsweetened tea or even a diluted fruit juice spritzer are definitely the better choice in everyday life. If you find the change very difficult, you can reduce the amount of juice in the glass piece by piece by diluting the drink more and more with water. In the end, you will hardly get the pure juice down because it is so sweet.

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