Which is healthier, whole fruit or fruit juice?
To start, whole fruit has a natural layer of fiber that fruit juice does not. Fiber is not only linked with health benefits that include reduced risk of heart disease and diabetes, but it also helps you feel fuller longer, and slows down the absorption of sugar.
Whole fruit is also rich in vitamins and minerals, and it helps reduce the risk of cancer and high blood pressure.
On the other hand, fruit juice is actually one of the quickest ways to put on extra pounds.
In fact, a single serving 8-ounce glass of orange juice contains the same amount of sugar as two whole donuts and about 150 calories.
The lack of fiber and high concentration of sugar you get from fruit juice causes blood sugar levels to spike quickly.
This is the feeling you get when you experience a quick burst of energy after consuming a high amount of sugar (AKA “sugar high”). This spike then triggers the release of the hormone insulin to help the body bring those levels back down.
Elevated insulin levels cause the body to store fat.
When blood sugar levels come back down you experience the inevitable “sugar crash” which can sometimes cause hunger pangs, sluggishness, and irritability.
In addition, when extra carbs are not used as energy they are stored as body fat.
The verdict? Skip the juice, go for the whole fruit.
Committed To Your Health,
Brian Donovan is a certified fitness and nutrition coach, and the founder of Online Fitness Coach, LLC – an online fitness program where clients get direct coaching and personally tailored training and nutrition plans. Coach Brian was voted Chicago’s “Best Personal Trainer” by Chicago Reader magazine, Best Of Chicago 2014 edition. He has been featured in magazines such as Muscle & Fitness, Chicago Reader, Voyage Chicago, and The PTDC as well various other health and fitness blogs.
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