Fruit juices, whether alone or blended into a smoothie, are a healthy and nutritious way to incorporate more fruit into your diet. Despite suggestions in recent years that fruit juice consumption might lead to obesity, a research team led by Dr. O'Neil, Ph.D. showed no link between moderate juice consumption and obesity, and in fact, says Dr. O'Neil, "Consumption of 100% fruit juice may be an important strategy to help...meet the current recommendations for fruit."
Lower Risk of Metabolic Syndromes
Consuming large quantities of refined sugar is associated with obesity, insulin insensitivity, and in severe cases, type 2 diabetes. 100 percent fruit juice tastes sweet because it contains sugar, but the sugar is of an unrefined variety, and is not associated with increased risk of diabetes, according to a study by Dr. Victor Fulgoni and Dr. Mark Pereira. The researchers examined the relationship between juice consumption and risk of metabolic abnormalities (including insulin insensitivity), and concluded that "compared to non-consumers, 100% fruit juice consumers were leaner, more insulin sensitive, and had lower odds of...metabolic syndrome."
Nutrients
According to Fruit Juice Facts, an Internet site dedicated to providing information about the nutritional benefits of juice, 100% fruit juices are a source of important vitamins and minerals (particularly vitamin C, vitamin D, and calcium). Phytonutrients, chemicals that have the ability to prevent and fight disease, are also found in fruits. As such, fruit juices are nutritionally dense relative to their caloric content.
Lower Cholesterol
Some fruit juices may actually help lower LDL, or "bad" cholesterol, according to the Medical News Internet site. Pomegranate juice, which is rich in antioxidant chemicals, has been shown to reduce LDL and increase cardiovascular health. Other antioxidant juices may have similar cholesterol-lowering abilities.
Polyphenols
Many juices contain high levels of polyphenols, which are free-radical scavenging compounds, according to a BBC report. Researchers at Glasgow University suggest that "Supplementing a healthy diet with a regular intake of a variety of fruit juices such as purple grape juice, grapefruit juice, cloudy apple juice, and cranberry juice...increases the consumer's intake of phenolic [compounds]."
References
- "American Journal of Lifestyle Magazine"; O'Neil, et al; May-June 2008
- "National Health and Nutritional Examination Survey"; Victor Fulgoni, Mark Pereira; 2009
- Fruit Juice Facts: Juice Nutrients
- Medical News: Fruit Juice and Cholesterol
- BBC News: Fruit Juice and Polyphenols
Member Comments