Drinking enough water is crucial for good health and great skin, but sometimes plain water can get a bit boring. That’s when a refreshing glass of juice can seem like a great alternative. But is it really as healthy as we think? While fruit juices do contain vitamins, they might not be as beneficial as they seem and could even lead to some health issues if consumed too much. Here’s what you need to know about drinking juice and how to make sure it isn’t doing more harm than good.
The Sugar Trap
One reason we love fruit juices is their sweetness. But this sweetness comes from sugar, and juices can sometimes have as much sugar as soda. For instance, an 8-ounce glass of apple juice has about 27 grams of sugar, which is the same as in a Coke. Drinking just two glasses of apple juice can exceed the World Health Organization’s recommended daily sugar limit.
Impact on the Liver
Fruit juices contain both glucose and fructose. The body absorbs fructose through the intestines and transports it to the liver, where it’s converted into glucose and some of it is stored as glycogen. However, if there’s too much fructose, it gets converted into fat and stored in the liver, potentially leading to nonalcoholic fatty liver disease over time.
Juice Doesn’t Fill You Up
Fructose also affects how full you feel. Unlike glucose, fructose doesn’t significantly increase the hormones that tell your brain you’re full, like insulin and leptin. This means you can drink a lot of juice without feeling full, which can disrupt your metabolism and lead to overeating.
Increased Risk of Diabetes
A study in The British Medical Journal found that while eating whole fruits can reduce the risk of type 2 diabetes, drinking fruit juice can increase it. Whole fruits contain fibre that helps stabilize blood sugar levels, but this fibre is often removed during juice processing.
Is Juice Healthy?
While juice can be enjoyed occasionally, it’s best to drink it in moderation. When you do want juice, opt for freshly squeezed versions, as they retain more nutrients. You can also dilute juice with fizzy water to reduce sugar intake.
For those who love cold-pressed juices, be cautious. Many green juices contain a lot of fruit juice to make them taste better, which adds extra sugar. Always check the ingredients and enjoy these juices in moderation to keep your health in check.
In the end, sticking to water and unsweetened herbal teas is the best choice for staying hydrated. But if you love juice, just be mindful of how much you drink and choose options that are as fresh and nutrient-rich as possible.