Many of us think drinking fresh juice is a good way to get plenty of vitamins. But is it true? And how does juice cause blood sugar and insulin levels?
Fresh fruit juices have become the basis for many diets – especially those who do not have sufficient time to take care of food, but they are responsible for healthy eating habits.
They also help to lose weight and cleanse the body, which also helps to remove toxins and toxins.
All of this, of course, is very good and very profitable for the business.
For example, in 2016, the global market for fruit and vegetable juices was 154 million dollars and is expected to grow.
But is juice consumption really helpful?
Fructose (natural sugar) can be found in all fruits and juices. Your health may not be harmed if it does not help to consume too much calories.
The cellulose contained in any fruit is kept intact and its sugar is in fruit cells. Therefore, our digestive system takes time to compress the cells, then fructose into the blood.
But it's not like juice.
With or without fiber
"Fiber is largely excluded from fruit juices," says Emma Alvin, Senior Clinical Advisor for diabetes Diabetes UK diabetes.
For this reason, unlike fruits, fructose in juices are classified as free sugar, such as honey or foods.
The World Health Organization recommends that adults consume more than 30 g of sugar a day (equivalent to 150 ml of fruit juices).
The problem is that juice juice (because it is removed from the fiber) makes the body produce more fructose.
The sudden leap of the blood sugar levels causes the insulin to recover secret insulin levels.
Over time, this mechanism can be depleted, and therefore increases the risk of developing a type 2 diabetes.
In 2013, the researchers analyzed the data on the health of 100,000 people collected between 1986 and 2009. The consumption of fruit juices has been associated with a higher risk of developing type 2 diabetes.
Scientists have concluded that fluids pass through the stomach in faster intestine than solid foods, fruit juice causes insulin and glucose levels to make changes faster and worse (the nutritional value of the juice is similar to that of a similar fruit).
In another study, scientists have found a link between fruit juices and type 2 diabetes, after analyzing the diet and diabetes over 70-year-old nurse.
Scientists believe that there is a possible explanation for some components of fruit juices that are lacking, such as fiber.
Only fruit-based juices, but also vegetables, have more foods and less sugar than pure fruit, but they still do not have a valuable fiber.
High-fiber diets believe that the risk of heart disease, stroke, hypertension, and diabetes will diminish. Every day, at least 30 grams of raw fiber is recommended.
In addition to the risk of developing fruit juice consumption in the development of a second type of diabetes, several studies confirm that juice is harmful when passing too much calories in the body.
By examining 155 investigations, the Associate Professor of the School of Health at the University of Toronto (Canada) has tried to understand the risk of diabetes and coronary heart disease. .
The study investigated the consumption of sugar fructose (sucrose, high fructose syrup, honey, etc.). He studied the investigations he controlled, with or without sugar content.
What was its purpose? Consuming too many calories due to the consumption of many sugars.
A Canadian scientist discovered that food had too much sugar (including fruit juice), sugar and insulin levels rapidly changed blood, which can not be used.
However, when not all calories were over the recommended ones, the consumption of whole fruit (and even fruit juice) revealed its advantages.
Seavenpiper concludes that recommended 150 ml of fruit juice per day is acceptable.
The work of the Canadian scientist concludes that long-term food for fructose contributes to the control of blood sugar levels in the long term, but does not cause excessive caloric intake.
In the latter case, blood sugar and insulin levels may increase. That is, according to the study, the fructose glycemic index is relatively low, but high glucose index diets are known as insulin resistance.
"It's always better than eating fruit without food, but if you eat fruits and vegetables in your juice, it's normal. However, using juice can make you thirsty and drink a lot," says Sevenpiper.
Therefore, we know that fruit juice is one of the causes of diabetes development, if the diet is very caloric. However, it is much clear from the long-term perspective that the juice will affect the health of normal weight.
"We still do not understand much – especially when there is a higher amount of sugar in the blood can cause a risk of developing diabetes without excess weight," said Heather Ferris, associate professor of medicine at the University of Virginia. The pancreas is able to deal with excessive sugars, which is partly dependent on genetics. "
According to research, the risk of daily calorie intake is higher (2,000 women (men – 2500) are added when drinking juices.
Some research shows that consuming juices does not eat less food.
"Additionally, drinking a lot of juice is very easy and additional calories," emphasizes Emma Alvin. "And when the number of calories grows, the body gets weight."
Peel and Bones Importance
However, the results of a study published last year will help us learn to drink more juices.
Scientists used the blender to call them "food extractor". Unlike ordinary mixers, it processes whole fruit, including bones and skins.
For two participants, the effect of consuming the mixture of purified fruit and mango (high glycemic index, high blood sugar levels) was compared to "after extractor" and consumed unprocessed fruit.
During the extraction of food, those who ate fruit had less blood sugar than those who eaten the whole fruit. In Mango, there is no difference in blood sugar.
There was a smaller study, scientists did not want to compare the results that consumed juices prepared by different methods.
A senior professor at Gale Reese Plymouth University has said perhaps that the health of the processed fruit juice in juices.
However, according to him, it is still difficult to make the most of the utility of these juices.
"I would recommend it daily to continue to drink 150 ml of juice per day. But if you have a yellow food at home, it will help you keep the blood sugar level slightly better or more stable in the blender," he says.
However, Ferris questions that the content of the processed bones in the juice will affect the fulfillment of the content (even if it helps the digestion).
"By using fiber, it absorbs absorption, but you still get excessive calories, because it is easy to digest. However, compared with conventional juice, it's a breakthrough," he says.
One way to get fruit juice is to get it from grown fruit, says Roger Clemens, a professor of pharmaceutical science at the Southern California University.
It is important to keep in mind that different methods of using juice can be used for different fruits, because of different physical characteristics, Clemens has found.
For example, fragments of fragments of grape phytonutrients (biologically active substances) are seeds, but there are very few nuts.
The most beneficial orange compounds are the skin, the usual method of squeezing is lost.
Detox What is detox?
Another reason for the great growth of fresh juices is that it helps to detoxify the body, called detox.
However, the word "detox" only refers to medicinal substances that are harmful to the body – such as drugs, alcohol and poison.
"Cleansing the concept of detoxification in juices is a delirium," emphasizes Clemens. "We consume daily substances that are toxic and our body is confronting them with everything we eat."
And juice is not a solution to all the necessary foods.
"There is a lot of nutrients that do not fall into juices" in different pieces of fruit (for example, on an apple peel), "warns Ferris. "You only have some sweet water with some vitamins."
It also adds, it's a wonderful way to get five recommended fruits per day.
"People are trying to eat five or five fruits a day and do not understand that they are not vitamins," he says.
Generally, if fruit juice is better than any one day, there are some limitations.
When we consume more than 150 sugars per day, the risk is increased. Or more experts than experts.
Yes, our body receives a certain amount of vitamins, but fruit juices are not panacea.
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