Eating Fruit VS Drinking Juice: Is Fresh Juice a New Healthy Choice?

People really like the sweet and refreshing feeling of fruit. Especially women, As soon as the fruit was eaten, Often I can’t stop talking. However, Many people have disdained to be like their ancestors. Eating apples with big front teeth, Chew fruit with molars. In order to appear tall enough, They have to put the fruit in a juicer or original juicer costing hundreds to thousands of dollars first. Turn it into a liquid, Drink more comfortably. Various fruit juice products are also advertised in the media. Encourage the change from eating fruit to drinking fruit, It seems that chewing fruit directly is very outdated and earthy. A woman said to me, the original family did not like fruit very much, but now it turns into fruit juice, which only takes one minute to drink a large cup, which is really very convenient. Especially now [original juicer] is popular, and everyone in her family eats two or three catties of fruit every day. So, is drinking fruit really better than eating fruit? Is the original juicer really as advertised [preserving the essence of fruit]? Drinking fruit juice ≠ eating fruit Drinking fruit juice and eating fruit are actually quite different. 1. Nutrient loss compared with fresh fruit, The dietary fiber and some health-care components are removed in the process of making the fruit juice, Vitamin C and antioxidants also suffered considerable losses. 2. Juices with high sugar content are often very sweet, and no one likes to drink that sour juice. The sugar content of apple juice and orange juice is above 8%, while the sugar content of grape juice can even reach 15% ~ 20%, almost twice that of cola! If you drink a cup of pure fruit juice, you can drink 20-40g of sugar. 40g of sugar is equivalent to half a bowl of rice. How can you not get fat if you drink it in addition to three meals a day? However, obesity will increase the risk of diabetes and hyperlipidemia. 3. Fruits with fast blood sugar rise are solid and need to be chewed, and gastric emptying is slow. While fruit juice is liquid, No chewing, The emptying rate in the stomach is very fast, The absorption speed in the intestinal tract is also very fast, and the blood sugar rises much faster. 4. Drink more. Even if you don’t do experiments, you can understand that people drink fruit juice much faster than they eat fruit, and the satiety brought by drinking fruit juice is far less than that brought by eating fruit. It is very hard to chew an apple, and the stomach is quite full. After eating two apples in a row, no one will ask for the third one. However, drinking one cup of fruit juice is very easy, even drinking two or three cups is not hard at all. However, fruit juice contains all the sugar in the fruit, which is to concentrate all the power of fruit to make people fat and raise blood sugar. An apple or pear can squeeze half a cup of fruit juice at most. Drinking two or three cups of fruit juice is equivalent to drinking sugar from 4 to 6 fruits! [Original Juicer], Fruit is not a healthy choice. Fruit has many healthy ingredients. Such as pectin, cellulose and other dietary fibers, antioxidant polyphenols, potassium, calcium, vitamin C, carotene, anthocyanin, organic acids, etc. But once made into fruit juice, Only water-soluble nutrients can get into fruit juice. Most pectin, all cellulose and some minerals such as calcium and iron are insoluble in water and cannot enter fruit juice unless the dregs are eaten together. Moreover, the cells in the fruit are intact and oxygen cannot enter. Squeezing and beating will destroy the cell structure, Causing oxygen contact, Loss of nutrients and antioxidants, The beating loss is more serious. As you can see from this, If the juice from the fruit is squeezed out by [the original juicer], And remove the dregs, Then all the cellulose and most pectin in the fruit are abandoned. All the sugar goes into the juice. [Original Juicer] The much-publicized benefits of slow squeezing juice, It is not to smash cells directly with a high-speed rotating blade, Oxygen contact efficiency is low, It slows down the oxidation rate of vitamin C and polyphenols. However, this does not mean that there is no loss of vitamins at all. Nor can it make up for its complete loss of dietary fiber and partial loss of minerals. If the traditional [juicer] blade beating method is used to make fruit juice, Then under the action of the high-speed rotating blade, As plant cells break up, In addition, rapid and efficient contact with oxygen swirled into the liquid will cause extremely serious [enzymatic oxidation]. More than 80% of vitamin C will be lost immediately, and polyphenols will also quickly oxidize and change color. In other words, although there is no heating, beating treatment will destroy vitamins more seriously than heating. Fruit and vegetable juice [nutrients are easier to absorb]? Some people will ask, isn’t it said that after fruits and vegetables are made into juice [nutrition is easier to absorb]? In fact, for healthy people, This statement is quite ridiculous. Sugar, organic acid and potassium in fruits are not mixed into fruit juice, It is also easy to absorb. 1. Eat fruit, Not one of the health implications of eating fruit for sugar water, Is to provide dietary fiber, Drinking sugar water is not the value of fruit. Not so much [nutrition is well absorbed], It is better to say that [there is no need to work with teeth]. Healthy people’s teeth are for chewing food. Adults drink fruit and vegetable juice every day, One wasted the function of teeth, Second, too little fiber is not conducive to intestinal health. 2. The pseudo concept of merchant marketing is that the so-called “broken wall” is conducive to nutrition absorption. In fact, it is a pseudo concept, Not suitable for fruits and vegetables. Because the cell walls of fruits and vegetables are not so strong, For people with normal dental and gastrointestinal functions, It can be digested and absorbed only by chewing. Only some special health-care ingredients such as pollen and spore powder, Because the cell walls are extremely thick, The nutrients are difficult to release, It is necessary to carry out special wall-breaking treatment. Merchants use this concept to promote juicers. I really admire the talent of the marketers. But the problem is, Consumers are really fooled. Drinking too much juice, There may be health risks. Healthy people who eat fruits normally will not cause obesity. Nor does it increase the risk of diabetes. But a large number of studies show that, Drinking fruit juice tends to promote obesity and increase the risk of diabetes. Make fruit juice, Even with 100% juice, Even the juice made in my own home, Nor can it play the same role as complete fruits. After 15 years of follow-up study of more than 70,000 healthy female nurses, US researchers found that, Under the condition of the same weight and living habits, Drinking at least three cups of apple juice a month compared with those who did not drink juice, The risk of developing diabetes has increased by 15%. There are also studies that prove that, One glass of white water a day instead of one serving of fruit juice a day, It can reduce the risk of diabetes by 8%. No matter how good the fruit is, It is also necessary to make a proper amount of it. Speaking of which, it is clear that, [Drinking fruit] and [Eating fruit] are completely different. No matter how advanced the juicer is, None of them can fundamentally solve the problem of oxygen loss when nutrients encounter. It cannot solve the problem that the digestion and absorption speed of fruit juice is too fast, Not to mention the fact that fruit juice tastes sweet, It is easy to drink more. For healthy people, To really reap the benefits of fruit, Or bite fresh fruit yourself, Work your teeth to squeeze juice. However, it should be reminded that No matter how good the food is, there is also a suitable quantity. The nutrition of fruits cannot replace the nutrition of grain, beans, nuts, fish, eggs, milk and other foods. The Chinese Nutrition Society recommends healthy adults to eat 200-400 grams of fruits (not counting the weight of skin and core) every day. Simply put, it is good to eat no more than one kilo of fruits every day.