Sweet juice - a magic potion for weight loss or a health killer?

Whether you are a beauty-conscious woman or a friend who is trying to lose weight, sugary drinks are their natural enemy. So when you are craving for something, you will replace it with refreshing fruit juice that seems natural and healthy. Many people drink a glass of fresh juice every day, thinking that they can get plenty of nutrients and reduce calories. But is juice really that magical?

There has been a recent craze for freshly squeezed fruit juices, with almost everyone having a glass of apple juice, kiwi juice, fruit smoothies, and even beautiful, photogenic gradient juices. However, juices that claim to be low in calories and burden-free may not be as perfect as their advertising gimmicks say!

Hidden high added sugar content, calorie increase is inevitable

Many beverage shops will add sugar or sucrose to make the juice sweeter, but a spoonful of sugar starts at 60 calories. What's more, a glass of watermelon juice or orange juice contains at least two spoonfuls of sugar, which is as high as a small hill. The extra calories consumed cannot be ignored!

In addition, the effect of refined sugar on the human body is to provide calories, but it cannot provide the nutrients needed by the human body. Excessive intake will be converted into triglycerides and accumulate in the body, which may cause cardiovascular disease over time. Therefore, the World Health Organization recommends that the daily amount of additional refined sugar should be limited to less than 10% of total calorie intake. If possible, it is better not to choose beverages with added refined sugar!

600c.c. of fresh juice = the calories of a bowl of rice!

Normally, people don't eat more than one serving of fruit. But if you want to make a 500-600c.c. glass juice, you'll need 4 or 5 servings of fruit. So, a bottle of pure juice alone has about 300 calories, which is about the same as a bowl of rice! And according to the Ministry of Health and Welfare's daily dietary guidelines, the recommended daily intake of fruit is 2-4 servings, so you'll probably exceed the limit after drinking this bottle.

After filtering out the peel, dregs and seeds, how much nutrition and fiber is left?

Most of the peels, pomace and seeds of the fruit juice will be filtered out. However, these parts are important storage places for precious phytochemicals and dietary fiber in the fruit. Once filtered out, they will be lost. When fruit has less dietary fiber, the resistance to blood sugar rise will also decrease. At this time, fruit juice becomes more likely to raise blood sugar. Diabetic patients must pay attention to this!

Eat fruits with peace of mind and choose juice easily

1. According to the daily dietary guidelines, the daily fruit intake is 2 to 4 servings, and one serving is about the size of a fist. If you drink fruit juice, you should reduce the amount of fruit you eat that day!

2. You can buy sugar-free fruit juice when you are outside. If you are worried about exceeding the fruit intake limit, sharing it with sisters or friends is also a good choice.

3. Squeezing your own juice can clearly control the amount of fruit you eat in a day and ensure the freshness and safety of the ingredients.

4. If you feel that the juice squeezed from 1 or 2 servings of fruit is too little, you can add some water, crushed ice, milk or yogurt to increase your sense of fullness and calcium intake.

5. Blending vegetables into fruit and vegetable juice can reduce calorie intake, increase dietary fiber and improve satiety, and obtain more vitamins and phytochemicals. There are many more benefits!