Sure, fruits are healthy, and a better source of sugar than table sugar is. It is no wonder that many people have turned to juicing as a quick way to add fruits to their diet. However, some fruits are very high in sugar and when they are juiced and the sugar count goes so high up that it negates the benefits of eating those fruits in the first place. If you are thinking about juicing to improve your diet and lifestyle, you might want to think properly about the juicing trap.
If you have diabetes or are trying to lose weight, you have to be wary of juicing. Some juices may be harmful to you when consumed in excess, so it is best to determine the sugar content of your juices and the amount of fruit you need in your juice. For example, one medium-sized orange gives you about two ounces of juice, so for a regular six-ounce glass of juice, you’ll be consuming the juice equivalent of 6 oranges, with minimal pulp. That’s a lot more sugar than you really need. The juicing trap!
Let’s break that down further:
One medium-sized orange contains 12 grams of sugar and makes up 62 calories. When you drink a six-ounce glass of fresh orange juice, you are consuming a total of 36 grams of sugar and 186 calories from just one drink. Need we say more?
What is the juicing trap?
Plain and simple, the juicing trap is the inaccurate understanding that juicing healthy fruits gives you a healthy drink. We’ve established that this is far from the truth. It is recommended that you eat 1.5 to 2 cups of fruit a day or about two oranges. The six oranges that would go into a regular glass of OJ is a hell of a lot more than you need in a day. Let’s also consider the fact that juicing removes most of the fibre from fruit. These fibres help with digestion and without them, you are basically drinking fruit-flavoured sugary water.
The main elements of sugar are glucose and fructose. Glucose, the good kind of sugar, exists in every single living cell in our body and it’s a vital part of life. Fructose, conversely, is the bad kind, and too much of it can hurt your liver. Unfortunately, fruit sugars are mostly fructose. Entering your bloodstream, the fructose from fruits cause a nasty spike in your blood sugar levels. Again, misunderstanding the need for fruit juices is all part of the juicing trap.
If you are only juicing fruits, then you are missing the point. Vegetables should also be added to your blends as they contain nutrients that balance everything out. Always use fruits in moderation when juicing. Better yet, make a smoothie instead, so that you are also consuming all those fibres that can help with proper digestion.
Here’s a list of low-sugar fruits you can consider for your fruit smoothies.