A morning start with a drink of fresh juice keeps you invigorating to do your chores. It is normally believed that juice is a healthy drink and a better way to absorb nutrients, but as a general rule eating whole fruits are healthier than juice. According to recent studies, regular consumption of fruit juice can increase the risk of type II diabetes.
Apart from vitamin C and calcium, fruit juice consists of empty calories that lead to weight gain and fructose in high amount. You should prefer whole fruits over juice because they are rich in fibre that helps with blood sugar stability.
How Can Fruit Juice Cause Diabetes?
Though fruit juice is rich in calcium, vitamin C and other minerals that you can also absorb by eating whole fruits, it contains lots of fructose that immediately spike your blood sugar level straining your pancreas to produce more beta cells to turn glucose into fat cells. The situation can become worse if you are suffering from hyperglycaemia.
According to recent studies, one glass of juice contains more sugar than World Health Organisation recommendations. Further, you can benefit from whole fruits as pulp consists of fibre as well as antioxidants that are not found in juice. However, fruit juice is beneficial to those people who suffer from hypoglycaemia. According to a study, as you gulp down juice, fructose is oxidised and turned into glucose that increases the risk of metabolic diseases too. A liver helps to process fructose and therefore high intake of juice increases the risk of non-alcoholic fatty-liver disease.
Are Whole Fruits Better than Juice?
You should eat whole fruits because they are rich in soluble and insoluble fibre. Soluble fibre helps slow down the rise in blood sugar level. If you eat a whole orange, you will get fibre and antioxidants that are found in pulp, but orange juice is devoid of antioxidants and fibre. Diabetic people can have whole fruits with a caution that they are not abundant in carbohydrates.
The bottom line is if you are at risk of diabetes, you should eat whole fruits rather than chug juice to keep it at bay. Blueberries, pears, apples and grapes are associated with reduced risk.