Fruit juices are a popular choice of drink, with people often opting for them as an alternative to fizzy drinks, under the pretence that they are healthier. Although there are some fruit juices which are indeed a healthier alternative to other soft drinks, most of them are still very high in sugar and additives, making them counterproductive if you’re on a dedicated macronutrient meal plan or are trying to achieve specific health and fitness goals.
This is not to say, however, that all fruit juices should be off limits. There are a some which you can enjoy almost guilt-free, however it’s important to read labels and have a good understanding of what’s in them, as opposed to being sold by the product strap line and the extensive marketing behind it.
These are factors which has been catching people off guard for a long time, with products such as smoothies and ‘health drinks’ giving people a false sense of security that they are nothing but fruit and essential vitamins, when in actuality they have astronomical amounts of sugar and other additives.
So, to give you an idea why you should avoid fruit juices whilst on the road to your health and fitness goals, here are a few reasons why you should aim to cut them out:
Most fruit juices contain almost the same amount of sugar as fizzy drinks
The average fizzy drink can contains between 35 and 45 grams of sugar. A glass of orange juice of around the same measurement contains 30 grams, whilst apple juice and pomegranate juice contain 40 and 45 grams respectively.
To put this into perspective, the recommended daily amount of sugar for a man is 37.5 grams, and for a woman it’s 25 grams. Let that sink in for a minute…
Fruit juices lack the fibre you traditionally find in whole fruit
Although fruit juices do contain some nutrients, there is substantially less in them than in the natural whole fruits. Although labels may state that the juices are ‘100% pure’, they often sit in large holding tanks whilst being processed, which causes them to lose flavour due to lack of oxygen.
As a result, juice often has flavour packs added to it, which contain little to none of the natural fibre, vitamins and nutrients of the whole fruit.
Liquid calories can be very fattening
All calories aren’t created equal – despite what may be widely believed. Liquid calories don’t satisfy the body in the way regular food calories do, in terms of fullness. This in turn leads to people eating more. As a result, long-term issues such as weight gain and subsequent obesity can stem from over indulgence in fruit juices . Further health complications such as heart disease and diabetes are then not far off.
These are just a few reasons why processed fruit juices should be avoided. If you are after fruit, your best option is to just eat it whole in order to get the full range of fibre, nutrients and vitamins. This approach will be beneficial in helping you achieve your health and fitness goals, as fruit plays an important role in a healthy balanced diet. Feel free to add in some daily fruit as part of your Pura meal plan.