With more and more people becoming concerned with sugar consumption, fruit juice has found itself at the center of many debates.
While many out there are calling for a complete boycott of fruit juice, some say 'not so fast!' According to Australian dietary standards, 125ml of no sugar added fruit juice is the same as a serving of fruit. But you have to be careful because it is beyond easy to drink too much.
Leading Sydney dietitian, Gabrielle Maston, says, "It’s concentrated juice so obviously it’s high in sugar, that’s the form of carbohydrate in it, and lacks fibre... We know it’s a kind of fructose, the type of sugar people are scared of at the moment, but that’s really unfounded. In an energy-controlled diet of someone who maintains a healthy weight there’s no problem in drinking fruit juice. But if you’re trying to lose weight, or have a chronic health problem like diabetes, it’s not a good idea to consume fruit juice because it’s easy to over-consume."
Maston also suggests that you don't give juice to a child under 7. She explains that the juice replaces whole foods the child could and should be eating and that milk is a better option for filling the bottle as it contains protein.
Daily recommendations for fruit are 1-2 servings a day. Your juice serving is 125ml or half a cup. It can take 3 oranges to make a half cup of juice so see where the calorie trouble can arise? Think about it in the context of the green juice craze. You are making a nice, healthy green juice but are you also adding 2-3 fruit? It adds up!
Research released by the National Nutrition and Physical Activity Survey found that a large number of Australians fail to meet their recommended daily intake of fruit but when you count juice as a fruit serving, the number of people meeting their requirements more than doubled!
Sounds to me like fruit juice isn't bad, per say, just something one should be careful consuming. If you can't imagine living without your juices, Matson suggests using low sugar fruits like blueberries, strawberries, kiwi or rock melon. She also says you should use a blender instead of a juicer to keep some of the fibre in your drink. Try adding vegetables instead of fruit.
Everything in moderation, folks!
Do you find it hard to say no to fruit juice? How do you keep your juicing as healthy as possible?
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Source: Daily Mail