Fruit juice is not as healthy as you may think it is.
Consumption of natural fruit juices is considered by many people as a healthy alternative to soft drinks, which offers several vitamins and has great nutritional value.
But the truth is that fresh fruit juice is not as healthy as people think.
To make a glass of natural orange juice we need to use 3-4 oranges, more than we would normally eat if we ate them whole. The juice contains a large amount of sugar, in the form of fructose, that it is absorbed very quickly by our body, as if we were putting a glucose serum intravenously.
When the blood sugar levels rise even for a few hours, the procedure of glycosylation increases. The uncontrolled, non-enzymatic reaction between proteins and sugars can significantly alter the structure and function of proteins.
A sugar molecule attaches to a protein resulting in the formation of a non-functional glycated protein structure, which is called advanced glycation end products (AGEs).
Research over the last 20 years has proven that AGEs are involved in most of the diseases associated with cell degeneration, such as:
- Alzheimer’s disease
- Heart disease
- Type II diabetes
- Kidney disorders
- High blood pressure
- Vision disorders
- Skin disorders
Because proteins are present throughout the body, the destructive capacity of AGEs is enormous. Understanding how to prevent the formation of AGEs is crucial to slowing the process of these diseases and reducing the risk of degenerative diseases.
When we eat whole fruits, especially with the skin, we get more fiber and antioxidants that slow down the rate at which sugar is absorbed in the form of fructose and in addition the feeling of satiety increases.
Fructose is also converted to triglycerides , which, when produced in small quantities, produce energy.
However, when the intake of fructose is larger than the body needs, there is a significant deposition of fat in the liver, resulting in a fatty liver. Subsequently, there is a higher risk for liver cirrhosis, but also obesity and insulin resistance.
In addition, excessive consumption of fructose significantly impairs the body’s metabolic balance. In conclusion, it is wise to avoid the consumption of fruit juices and to replace them with the consumption of whole fruits.
Dr. Nikoleta Koini, M.D.
Doctor of Functional, Preventive, Anti-ageing and Restorative Medicine.
Diplomate and Board Certified in Anti-aging, Preventive, Functional and Regenerative Medicine from A4M (American Academy in Antiaging Medicine).
- Singh, Gitanjali M.; Micha, Renata; Khatibzadeh, Shahab; Shi, Peilin; Lim, Stephen; Andrews, Kathryn G.; Engell, Rebecca E.; Ezzati, Majid; Mozaffarian, Dariush; Müller, Michael (5 August 2015). “Global, Regional, and National Consumption of Sugar-Sweetened Beverages, Fruit Juices, and Milk: A Systematic Assessment of Beverage Intake in 187 Countries”. PLOS ONE. 10 (8): e0124845. Bibcode:2015PLoSO..1024845S. doi:10.1371/journal.pone.0124845. PMC 4526649. PMID 26244332.
- “How orange juice is made – production process, making, used, processing, product, industry, Raw Materials, The Manufacturing Process of orange juice, Byproducts/Waste, Quality Control”. madehow.com. Retrieved 7 May 2015.
- “Fruit Juices and Fruit Nectars (England) Regulations” (PDF). Retrieved 2014-08-25.
- “The Code of Federal Regulations, Title 21 Sec. 102.33 Beverages that contain fruit or vegetable juice”. Archived from the original on December 3, 2008. Retrieved 2014-08-25.
- “FDA Juice HACCP Regulation: Questions & Answers”. 2003-09-04. Archived from the original on May 13, 2009. Retrieved 2014-08-25.
- “Juice and sweet drinks – children”. State Government of Victoria. Archived from the original on August 4, 2004. Retrieved 17 October 2014.
- Franke, AA; Cooney, RV; Henning, SM; Custer, LJ (2005). “Bioavailability and antioxidant effects of orange juice components in humans”. J Agric Food Chem. 53 (13): 5170–8. doi:10.1021/jf050054y. PMC 2533031. PMID 15969493.
- Murphy, M.; Barrett, E.; Bresnahan, K.; Barraj, L. (2017). “100 % Fruit juice and measures of glucose control and insulin sensitivity: A systematic review and meta-analysis of randomised controlled trials”. Journal of Nutritional Science. 6: E59. doi:10.1017/jns.2017.63. PMC 5736636. PMID 29299307.
- Heyman, Melvin B.; Abrams, Steven A. (22 May 2017). “Fruit Juice in Infants, Children, and Adolescents: Current Recommendations” (PDF). Pediatrics. 139 (6): e20170967. doi:10.1542/peds.2017-0967. PMID 28562300.
- Muraki, Isao; Imamura, Fumiaki; Manson, Joann E.; Hu, Frank B.; Willett, Walter C.; van Dam, Rob M.; Sun, Qi (29 August 2013). “Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies”. BMJ. 347 (aug28 1): f5001. doi:10.1136/bmj.f5001. PMC 3978819. PMID 23990623.
- Wojcicki, Janet M.; Heyman, Melvin B. (September 2012). “Reducing Childhood Obesity by Eliminating 100% Fruit Juice”. American Journal of Public Health. 102 (9): 1630–1633. doi:10.2105/AJPH.2012.300719. PMC 3482038. PMID 22813423.
- Cheng, Erika R.; Fiechtner, Lauren G.; Carroll, Aaron E. (2018-07-07). “Seriously, Juice Is Not Healthy”. The New York Times. Retrieved 2018-07-09.