It is a consensus that eating fruit is better than drinking juice. Because juice lacks the dietary fiber and polyphenolic antioxidants in fruits. But comparing drinking fresh juice with not drinking or eating fruit, drinking fresh juice may be healthier, but the result depends on:
1) How much to drink?
2) What to drink with?
3) Who is drinking?
4) What kind of juice should I drink?
5)When to drink?
How much to drink?
In a 2016 British controlled clinical study, 36 subjects with obesity and high cholesterol were divided into groups and drank 250ml of fresh orange juice every day. After 12 weeks, the triglycerides of the subjects who drank the juice were significantly reduced, and their weight and weight were reduced. There was no change in insulin sensitivity. 250 mg of orange juice contains about 25 grams of sugar, which accounts for only 5% of the daily energy requirement per person.
What about increasing the daily amount? In a study in 2000, 25 subjects drank 750ml of orange juice every day, which was three times more than the amount in the above study. That is, orange juice accounted for 15% of the daily energy requirements. After 4 weeks, there was no change in weight, HD cholesterol increased, but triglycerides increased by 30%!
So there is nothing wrong with drinking freshly squeezed juice in moderation, but too much may increase triglycerides.
What to drink with?
A cup of fruit juice concentrates the fructose of several fruits and lacks the dietary fiber of fruits. However, if the dietary fiber of the fruit is retained in the juice as a fruit pulp, the effect will be better. If it is combined with low-sugar or sugar-free vegetables to make a vegetable and fruit pulp, the effect of improving health will be good.
In a 2012 clinical study, 23 subjects ate apples (550 grams), drank pure apple juice (500 ml), and drank apple juice with juice (500 ml) every day. The result was that both eating apples and drinking cloudy apple juice were fine. When drinking clear apple juice, the levels of low-density cholesterol apolipoprotein (LDL-C) in the blood were lower. and triglycerides were elevated. Pure apple juice lacks dietary fiber, pectin and polyphenols, but contains more fructose, which is not worth the effort, so it cannot improve blood lipids. However, both apples and apple pomace-containing juice can improve blood lipids and are more beneficial. healthy.
In a 2004 double-blind crossover control trial, 59 healthy middle-aged people drank vegetable juices for 7 consecutive weeks, and then the intervention group and the control group were interchanged and tested again for 7 weeks. The results showed that drinking vegetable juices caused these middle-aged people to have Antioxidants such as vitamins A, C, E, selenium and folic acid have all increased. Various indicators show that people who drink vegetable juices for 7 weeks have reduced the incidence of chronic diseases to safe levels. The researchers concluded that although the subjects were already very health-conscious, their normal diet could not provide sufficient micronutrients, so supplementation with vegetable juices could fill this gap.
Similar studies on vegetable and vegetable juices have also targeted cardiovascular disease and blood lipids. For example, in another double-blind crossover control trial, 32 subjects drank vegetable juices for 6 weeks compared with those who did not drink vegetable juices for another 6 weeks. , the results showed that after drinking vegetable juice for 6 weeks, just like the above study, it showed that the micronutrients (vitamins A, C, E and folic acid) in the blood increased and the inflammatory indicator homocysteine (homocysteine) decreased. The researchers concluded People who supplement fruit and vegetable juices reduce the risk of cardiovascular disease by lowering homocysteine.
Who is drinking?
For patients with certain serious diseases, drinking fresh juice may improve their health indicators.
In a 2010 prospective clinical study, 21 patients with moderate to severe Alzheimer’s disease drank apple juice rich in bioflavonoids every day. After a one-month trial period, although the subjects’ symptoms did not improve significantly, The caregivers who cared for the patients reported that 27% of the patients’ behavior improved. The study concluded that apple juice supplementation can delay the deterioration of mood in patients with Alzheimer’s disease.
A one-year double-blind control group clinical study on hemodialysis patients found that 100ml of pomegranate juice three times a week significantly improved the inflammatory indicators of the subjects in the intervention group, reduced the probability of patients going to the hospital due to infection, and reduced cardiovascular disease. indicators, but all improvements disappeared after 3 months of stopping drinking pomegranate juice.
The American Cancer Society recommends on its official website that cancer recovery patients can also drink fruit and vegetable juices, especially those who have difficulty chewing. However, the association also reminds everyone to pay attention to the sugar in fruit juices and try to buy 100% fruit juices. It is also beneficial for people who have recovered from cancer, especially those who have difficulty chewing, to drink juice.
What kind of juice to drink?
Different juices have different effects on different health problems, so consider the specific issues on a case-by-case basis.
In a prospective controlled crossover clinical study in 2018, 8 subjects with sleep disorders drank 240mlx2 tart cherry juice every day for 2 weeks. After the trial period of drinking tart cherry juice, the subjects’ sleep time increased. For an average of 84 minutes, the PSQI sleep quality scale improved. Researchers analyzed that cherry juice increases the time it takes to fall asleep and sleep efficiency, possibly through the proanthocyanidin antioxidants in it, which increases tryptophan in the central nervous system and reduces inflammation in the subjects’ bodies, thereby improving insomnia.
In a 2019 control group clinical study, 54 healthy children aged 7-10 were tested. Children in the intervention group drank 200ml of wild blueberry juice, which contained 253mg of anthocyanins. Afterwards, the children underwent brain executive ability tests and found that the intervention group Children’s verbal memory ability is strengthened, they remember more words, and their concentration is improved. Studies have shown that wild blueberries improve the cognitive abilities of healthy children.
A 2018 study showed that although research evidence on cranberries’ effectiveness in treating urinary tract infections is inconsistent, cranberry derivatives, including cranberry juice, may be effective in preventing urinary tract infections.
When to drink?
It also matters when to drink juice. Since transitional oxidative stress and inflammatory reactions occur every time we eat, juice can improve the body’s oxidative stress with a meal. It can also be used as a “preload” before a meal to increase satiety. Feeling bloated, reduced calorie intake and post-meal blood sugar fluctuations.
Grapefruit is also good for weight loss. In a control group clinical study in 2011, 85 obese subjects (BMI 30 – 39.9) were divided into groups to receive the test. The intervention group ate 127g of grapefruit or grapefruit juice every day for 12 consecutive weeks. Before dinner, they all ate half a grapefruit or drank a glass of grapefruit juice. The control group drank water before dinner. As a result, the total weight of the diet of all subjects did not change, but the calories decreased by 20-29% and the weight decreased by 7.1%. %, the waist circumference was also significantly reduced (4.5cm), and the HDL of the intervention group who ate grapefruit or drank grapefruit juice increased, indicating that body fat was also improved.
In a 2018 cross-group clinical trial, 26 healthy subjects tried to drink freshly squeezed orange juice in two different ways for 4 consecutive weeks. The first method was “with meals”, 3 cups a day (1.28L of orange juice a day, Accounting for 20% of the daily calories), another method is not to eat with meals, but drink orange juice between meals. The results are different health results. Consuming meals with meals improved metabolic health indicators, and subjects’ fat percentages decreased; but drinking orange juice between meals increased subjects’ fat percentages and reduced postprandial insulin sensitivity. In fact, previous studies have found that polyphenols contained in a meal can reduce the absorption of fat and carbohydrates, reduce the intestinal toxin LPS from entering the blood, and reduce the body’s post-meal oxidative stress.
Based on the above-mentioned research, from the perspective of evidence-based diet, freshly squeezed juice is not necessarily bad for health. It depends on how much you drink, what you drink it with, what kind of health problems people drink, what kind of juice they drink, and when they drink it. Drinking the right juice in the right situation can help improve your health.