UNAM: Drinking juices does not help health, eating fruit does

Around healthy food, many myths have arisen that are formed with common sense. Sometimes it is thought that consuming what is natural is synonymous with being healthy, however, this is a big “it depends”. Not always what comes from natural ingredients is the most appropriate, especially when we talk about extremely high portions. Such is the case of natural juices, it is believed that consuming them is the same as eating the fruit and the reality is that it is not. Drinking juices is not good for your health, eating the fruit, yes, says the UNAM.

The most common case is the consumption of orange juice that is obtained naturally, but in excess its intake can contribute to obesity. According to Ana Berenice de la Barrera Avilés, from the UNAM University Food Program, the most appropriate recommendation for consumption of orange juice goes from zero to half a glass. What does not compare with the usual liter that is usually found in a very simple way through the streets of Mexico. So sticking to that minimum amount can be a little hard on the palate.

In the Jarra del Buen Bebedor, prepared by the National Institute of Public Health, orange juice and other fruits, along with whole milk, alcoholic and sports drinks, occupy the fifth level. This means that of these drinks it is best to consume only half a glass. In the sixth level, there are soft drinks and flavored waters which, according to the graph, should not be consumed as part of the daily diet.

Why is it unhealthy to drink natural juices?

It is not the same to consume a liter of orange juice, whose only content is the liquid extract, than to consume an orange. Orange juice, for example, contains sugars (carbohydrates), vitamin C, and fiber. Unlike an orange, which, in addition to these, also contains water, proteins, lipids, fats, calcium, phosphorus, iron, magnesium, potassium, a lot of zinc, vitamin A, and much more.

In addition, when drinking the strained juice the insoluble fiber that is naturally found in the wall of the orange segments is lost. Fiber is an extremely important element for the body and can be of two types: soluble and insoluble. The first strengthens and feeds the intestinal microbiota and in that sense, helps to improve digestive health.

The second, we find it in the peel of fruits, vegetables and cereals. This fiber is like a broom, explains the UNAM, «that goes through the digestive system sweeping what we eat, providing movement to the digestive system.» Although it must also be taken into account that accompanying insoluble fiber with water is vital. Since otherwise the opposite effect would be obtained. That is, the food gets stuck and favors constipation.

Another drawback of consuming orange juice is that vitamin C levels are compromised. By cutting the oranges, passing them through the metal juicer and coming into contact with the UV rays of sunlight, as well as oxygen, the vitamin C oxidizes. Out in the open, and after a period of time, the juice will oxidize the vitamin C, which will end up being lost.

We must change this false idea that the juices obtained from the fruit are favorable for health. On the contrary, the natural is the most appropriate and the fruit is the natural one, not the juice.

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