Which Is Healthier: Fruit or Fruit Juice?

Many people think that fruit juice is healthy, but studies have shown that eating fresh fruit is healthier than drinking fruit juice, even if it is freshly squeezed. Why is this so?

First of all, the fiber in whole fruit helps regulate our blood sugar level. When taken out (as in juice) there is a rush of sugar in the body and more insulin is released to process it. Then your blood sugar level drops and you are looking for something else to eat. It is then easier to gain weight from fruit juice because of increased intake of calories.

In contrast, the regulatory effect of the fiber in fresh fruit will keep you full longer and also keep your blood sugar levels on a more even keel. In a study by Bolton et al, healthy subjects were given equivalent meals of oranges and orange juice, and grapes and grape juice. Satiety was greater with the whole fruit than with the fruit juice, and the return of hunger came later when fresh fruit was taken vs the fruit juice. With oranges, there was less of an insulin response from the fruit than from the fruit juice (however, the insulin response to fresh grapes was greater than the insulin response to grape juice).

In a PubMed study, the effects of fruit and fruit juice on adiposity gain were studied for children prone to be overweight and those who were already overweight. The study controlled for gender and ethnicity. The results showed that with increased intake of fruit juice, intake was correlated with adiposity gain. Whole fruits were correlated with reduced adiposity gain. The study concluded by saying that reducing fruit juice intake would be a recommended strategy for children at higher risk for obesity.

Even if you are not prone to be overweight, spiking our blood sugar levels in not in our best interest for good health. So, eat fresh fruit and drink plenty of water for aiding good health and a slim body.