Many people are shocked to find out that fruit juice actually contains the SAME amount of sugar as soda.
Just like any other substance we ingest, fruit juices can make you fat.
The other day when I visited the super market, I took these pictures to show the similarities between the two beverages.
When you look at the nutritional info on a popular brand fruit juice, you will see that there is 10.1g of sugar per 100mls. That is about two tsp of sugar.
An average glass holds 250mls, so potentially you are consuming 25g of sugar or 6tsp in a 10 second gulp! As the fruit has been juiced, a lot of the fiber has been lost, leaving mainly fructose/sugar and water.
Below you will see the nutritional info from a popular soda manufacturer. The total sugar per 100mls is 10.6g. Only 0.5g more than the juice!
Fruit juices and soda, when consumed alone, catapult their sugars into our blood stream within minutes after consumption. As a result, this makes our blood sugar levels spike, triggering a large insulin release to bring our sugar levels back into line. Insulin is a hormone which is responsible for storing body fat and needs to be avoided. Both Soda and fruit juices main source of sugar is fructose. In soda, it is in the form of HFCS (High Fructose Corn Syrup). When we consume sugar or sucrose, it is stored in the blood, ready to be used as a fuel source. Sadly we rarely burn it all off and prevents us from using fat as a fuel source.
When we consume fructose, the fructose traveks through your blood to the liver where excess amounts is stored as fatty deposits which meses with your insulin receptors and causes weight gain and insulin resistance. Fructose also provides calories but does not envoke a release of Grelhin which is our bodies hormone that makes us feel full. This is why fast food chains make soda so cheap because they know it will make you eat more.
Another reason why juices can make us gain weight is because calorie conscious people often make the mistake of only taking into consideration calories consumed from food. We have always been told that soda is bad (which it is) and fruit juice is healthy, so who would have thought that downing a few glasses of juice a day could actually make you fat!? Four glasses of juice a day is approximately 500 calories! This can easily throw your daily calorie goals way off if not factored into your eating plan.
Now, just because fruit juices are not great for you, that doesn’t mean that fruit is not. An intact piece of fruit contains fiber which when ingested, slows down the release of blood sugar and limits the chances of the body releasing insulin. For more info on the effects different fruits have on your sugar levels, I suggest you get hold of a book called “The Glycemic Index”.
Instead of consuming fruit juices, try squeezing half a citrus fruit in a glass of sparkling water and dropping some Stevia in to sweeten things up. Stevia is a completely natural sweetener made from the leaves of the Stevia plant.
Give it a go and lay off the juice!
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