Why do you have fruit juice while you can eat whole fruit?

In this scientific world, we all know about the benefits of eating fruits for health but most of the people don’t know about the healthier way of consuming fruits. It is just because generally we are in hurry or stuck in some work but still we want to look for some healthier options that’s why we usually prefer to have fruit juices as it is a convenient alternative to quickly consume important nutrients. You can combine other fruits to make it tastier and flavorful while eating a whole fruit does not give many options. On the other hand, if we talk about packaged juices, so it does not only destroy its beneficial compounds but it nearly removes the natural fiber present in the same and increases the sugar content. Packed bottle of fruit juices also has preservatives which may have adverse effect on your health. Fruit juices are the byproduct of whole fruit which is not healthier than eating whole fruits. Here are some crucial points which make fruit juices differ from whole fruit consumption and give you the strong and direct reason to have whole fruit rather than opting fruit extract.

Skin and pulp benefits

The fruit skin has a great quality for health and it is one of the place where the fruit interacts with sunlight, and forms a variety of colored pigments which absorb different wavelengths of sunlight. These color pigments-carotenoids and flavonoids as nutrients that protect our health and nourish our body. The skin of whole fruit has ability to lower risk of cancer and help provide protection from ultraviolet light. Once you make fruit juice, you cannot get the benefit of fruit's skin as juicing processes remove the skin. Just like fruit’s skin pulp is also loaded with some nutrient’s quality. It part is also a source of fiber and some other nutrients. The white pulpy part of the orange is the primary source of its flavonoids and the orange-colored sections contain most of its vitamin C. These two often work together and support health through their interaction. So in the juice formation this pulpy part is also removed and still we assume that we are getting all the nutrients from juices.

Fiber content

Fibers are important for a healthy gut and helps in boosting digestion, controlling blood sugar, and lowering cholesterol. Making fruit juice means you are losing its fiber content like if you are taking 3-4 apples for making juice and each apple has around 3-4 grams of dietary fiber, for a total about 12-16 grams. In fruit extract you will lose these 12-16 grams of dietary fiber which is the crucial element for health.

Sugar content

As we all know that leftover things always become concentrated likewise when we have fruit in a juice form, we will end up having more fructose from it. As we discussed above that fiber is less in fruit juices which slows and to a certain extent prevents the absorption of fructose. Due to the lack of dietary fiber, this excess of fructose absorbed to quickly gets turned into fat which leads to obesity, fatty liver disease, type 2 diabetes, metabolic syndrome, etc.

Feeling of fullness

When you have your fruit juice, you might feel full immediately after that, but that sensation goes away quickly as the liquid without fiber quickly leaves you with any empty stomach. This empty stomach forces you to eat again which cause extra weight gain. In this case you can consider blending instead of juicing as it retains edible parts of fruits such as phytonutrients and fiber.