It’s also unlikely that we would consume the same amount of sugar from whole fruits than we would from juice, as we would have to eat 3+ pieces of fruit in one sitting. However, they also contain fibre and water that help to control the rise in blood glucose and fructose levels as the sugar from the fruit is broken down more slowly over time. ![]() ![]() Whole fruits, rather than fruit juice, still contain sugar. 1 small glass of orange juice has the same amount of sugar as 1 small glass of Coca-cola.Natural (intrinsic) and added (free) sugars are processed the same way in our body.Fruit juice is classed as an added (free) sugar.1 small glass of Coca-cola provides the same amount of sugar (26g).Īlthough fruit juices may have more vitamins and minerals than fizzy drinks and sweetened drinks, the sugar gets processed the same way in our body and has the same harmful effects on our health, from tooth decay to increasing our risk of heart disease. To put this in context, we can look back to our orange juice example, where 1 small glass of juice (26g of sugar) almost takes us to the recommended daily limit. In the UK, the maximum recommended daily amount (RDA) of total sugar for adults is 90g per day, and the maximum RDA of free sugar is 30g per day. On the other hand, natural (intrinsic) sugar exists in certain foods like whole fruits and milk. Fruit juice, both freshly squeezed and shop-bought, is now classified in the UK as an added (free) sugar, as the sugar in fruit juice has been released from its cellular structure during manufacturing.įree sugars are those added to foods during manufacturing in products like biscuits and ice-cream, with the addition of fruit juice and honey. Some argue that fruit juice contains ‘natural’ sugars, and so it’s better for our health than soft drinks or drinks with added sugars. Fructose leads to a build-up of fat in our bodies and influences our gut hormones, leaving us feeling more hungry.Although fruit juice does contain vitamins and minerals, it also contains a huge amount of sugar, specifically fructose and glucose.If we feel hungrier then we are more likely to snack or eat more than we would otherwise. Insulin plays a role in regulating our gut hormones. Researchers believe that this may be because fructose doesn’t trigger the same increase in insulin that glucose does. Those in the fructose group showed lower levels of leptin (the hormone that makes you feel full) and higher levels of ghrelin (the hormone that makes you feel hungry). One randomised controlled study split women into 2 groups, where both groups ate identical meals but group 1 was given a glucose-sweetened drink and group 2 a fructose-sweetened drink. On top of this, research suggests that fructose plays a role in our gut hormones, which signal to our brain when we feel full or hungry. In the long run, fat around our liver also contributes to insulin resistance. This leads to the build-up of fat in our bodies, in particular, fat around our organs which is strongly linked to health complications. If we overload our liver with fructose, for example by drinking lots of fruit juice or sugary drinks, then the liver converts some of the excess fructose to fat, which gets released into the bloodstream. Fructoseįructose on the other hand, which is the other sugar in fruits and fruit juices, doesn’t trigger the same insulin response as glucose and travels to the liver to be broken down. Over time, insulin resistance can lead to type 2 diabetes. The body becomes less sensitive to insulin, a state known as ‘ insulin resistant‘. ![]() Humans are good at adapting, and when the body is regularly exposed to large amounts of insulin, it adapts. The more our blood glucose levels are raised after eating and drinking, the more insulin is released by our body to lower our blood glucose back down to normal levels. Our pancreas then releases insulin to move the glucose into our cells, to be used for energy. When we eat and drink foods that contain carbohydrates, they’re broken down into glucose. Fruit juice contains glucose and fructose. Glucose, fructose, and sucrose are all types of sugar. This is the equivalent to eating roughly 3 oranges. Freshly squeezed orange juice contains a similar amount. An average 250ml of shop-bought orange juice contains 26g of sugar (over 6 teaspoons). Let’s explore the example of orange juice. For example, vitamin C, present in orange juice, is also found in peppers, kale, and spinach, which are all much lower in sugar. We can gain the health benefits of these vitamins and minerals from whole foods without the downfall of taking in large amounts of excess sugar. However, it also contains a huge amount of sugar. Similarly to fruit, fruit juice contains a number of vitamins and minerals, which is one reason why some claim that it’s ‘healthy’.
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