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Fruit or Fruit Juice?

jus orange

Nothing is better to start the day than a glass of freshly pressed orange juice! But did you ever wonder if the juice has the same nutritional value as the fruit itself?

First, you should know that whole fruit and vegetables contain more fiber than juice does. For example, an orange contains around 2.5 g of fiber, while 125 ml (1 cup) of orange juice has less than 0.5 g. Up to now, many studies have shown that a nutrition high in fiber helps losing and maintaining weight1. Here’s why:

  • Because it slows digestion, fiber fills us up for longer1. It acts like a sponge and hinders the progression of food in our digestive tract. Therefore, after a meal high in fiber, it takes much longer before we feel hunger and gurgles.
  • Whole fruit and vegetables have a low glycemic index. They lead to a better release of insulin spread over time, and prevent us from feeling this intense fatigue than can happen after drinking fruit juice, for example.
  • Foods with fiber need to be chewed longer before swallowing. It has also been demonstrated that chewing for longer lowers our appetite2.

Ladies, it is estimated that you should get 25 g of fiber every day. For you gentlemen, it’s 38 g per day. There’s nothing wrong with drinking a small glass of juice on the weekend; the important thing is to eat fruit and vegetables in their solid form every day!

By Vanessa Martin

References

1. National academy of sciences. 2005. Dietary reference intakes of energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). 1359 p.

2. Lavin JH, French SJ, Ruxton CHS, Read NW. 2002. An investigation of the role of oro-sensory stimulation in sugar satiety. International Journal of Obesity:26;384-388.

Author
Vanessa Martin

A newcomer to Nautilus Plus, Vanessa Martin holds a degree in nutrition from the Université de Montréal and is a member in good standing of the Ordre professionnel des diététistes du Québec. She also works in the hospital setting and loves to blog in her spare time. Passionate and versatile, Vanessa plans on enhancing her knowledge in the field of psychology with an eye to better guiding and motivating the habit-changing endeavors of her clients. Member of a running club, she enjoys taking part in the competitions organized in her area. Vanessa is currently training for a 21 km race and would like to run her first marathon!


Fruit or Fruit Juice?is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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