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Is Juice the Same as Whole Fruit?

Squeezed from whole fruit, 100% fruit juices contain no added sugars or additives. They can also contain the same amount of vitamins, minerals, and beneficial phytonutrients as whole fruits, which helps to make them popular as a “healthy” beverage.

However, as enticing as it may sound, drinking a cup of juice is NOT the same as to eating a whole piece of fruit.  This is mainly because whole fruits contain the skin and the pulp, making them higher in nutrients and fibre. During the juicing process, most of the goodies (pulps and peels) were discarded. Even if it is labelled as “100% pure ” or “no added sugar”, all fruit juice are basically just a form of concentrated source of natural fruit sugar without the fibre.

So what is Fibre?  

Fibre is a type of carbohydrate that’s found in plant-based foods such as vegetable, fruits, grains, legumes, nuts and seeds. It does not get absorbed or digested by the body.

Here are 3 reasons why fibre is so important:

  1. Fibre makes you eat slower and prevent you from overeating. Did you know? It takes approximately 3- 4 oranges to yield a cup of orange juice. Ponder this: you can easily swallow down a cup of juice in a couple minutes but you can’t possibly eat 3-4 whole fruits within that short amount of time!

  1. Fibre can slow down the release and absorption of sugar into the bloodstream. This can help in keeping your blood sugar level within the healthy range.

  2. Fibre fills you up without the extra calories. It also makes you feel fuller for a longer time.

So what can you do?

Try using a blender instead of juicer. This is because blending retains the pulp and fibre as opposed to juicing. Or even better, try swapping fruit juice to whole fruit instead, or keep your juice intake to a small amount (½ cup= 125 ml) and dilute it with ice/ sparkling water for a bit of fizz!