Fruit vs. Fruit Juice: What’s the Difference?
Drinking 100 percent fruit may juice sound like a healthy option, but it’s a far cry from eating the real deal—whole, fresh fruit. The sugar is fruit is
In fact, new research finds that drinking just one glass of 100 percent fruit juice every day leads to gaining close to half a pound over three years. Yet increasing whole fruit intake by one serving each day resulted in about a pound of weight loss over three years.
Why is eating whole fruit better for you than drinking juice? Here’s a look at how fruit juice affects your body and how it’s different from eating whole fruit.
The Sugar Problem
A single six-ounce serving of 100 percent fruit juice contains:
- About 15 to 30 grams of sugar
- 60 to 120 calories
What’s more, fruit juice has truly little fiber—even pulp in orange juice doesn’t provide much of the nutrient. The high sugar and low fiber content of juice means that it can spike blood sugar levels and increase your appetite. Over time, this combination can lead to weight gain.
In the study of nearly 50,000 postmenopausal women, researchers found that weight gain among fruit juice drinkers was on par with those who regularly consumed sugary drinks like soda.
THE Whole Fruit IS BEST
Whole, fresh fruit is full of fiber. Fiber-rich fruits can help you feel full while eating fewer calories. Dietary fiber in fruits can also help reduce cholesterol and may lower the risk for heart disease.
Here are some ideas to add more fruit into your diet:
- Mix them into your salads.
- Snack on dried fruit like raisins, dates, or apricots.
- Add sliced apple or banana to your peanut butter sandwiches.
- Sprinkle fruit, such as berries, into your pancake or waffle batter.
- Add sliced fruit to your cereal or oatmeal.
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The sugar in fruits is called fructose
What Is High-Fructose Corn Syrup?
High-fructose corn syrup is a liquid sweetener made from corn. When corn starch is broken down into individual molecules, it becomes corn syrup, which is 100% glucose, a simple sugar. Enzymes are added to convert some of this glucose into fructose.
High-fructose corn syrup was introduced in the 1970s. It has the same calories as other added sugars. High-fructose corn syrup is cheaper than sugar, with better flavor enhancement and longer shelf life. It’s more stable and consistent, especially in acidic foods and drinks.
As a result, high-fructose corn syrup went from 1% of sweeteners in the U.S. in the 1970s to 42% by 2004. From 1977 to 1978, the average American consumed about 37 grams of fructose per day. In 2008, this jumped to 54.7 grams, about 10.2% of total daily calories. The number was even higher in teenagers, at 72.8 grams per day.
Americans get fructose mostly in sweetened drinks (30%), grains (22%), and fruit or fruit juice (19%).
Foods with high-fructose corn syrup include:
- Fast food items
- Breakfast cereals
- Bread and baked goods
- Sweetened dairy products like yogurts
- Candies
- Canned foods like soups and fruit
- Soft drinks
Is High-Fructose Corn Syrup Bad For You?
High-fructose corn syrup isn’t all that different from sugar. The two most common forms contain either 42% or 55% fructose, as well as glucose and water. Regular sugar is 50% fructose and 50% glucose.
Obesity. Many things affect your obesity risk — such as physical activity, stress, and your genes — but getting an excessive amount of sugar may play a role. It’s possible that fructose doesn’t stimulate the parts of the brain that control appetite. However, more studies are needed.
Liver problems. Getting too much fructose can raise your risk of nonalcoholic fatty liver disease. This is when too many fats are stored in liver cells. When you have too much fat buildup, it can lead to nonalcoholic steatohepatitis, scarring of the liver, and liver damage and cirrhosis
High triglycerides. Studies have shown that fructose can raise triglycerides in the blood. Triglycerides contribute to health issues like arteriosclerosis (the thickening of the artery walls) and pancreatitis (inflammation of the pancreas). Researchers found that a 6-week diet of 17% fructose led to a 32% increase in triglycerides.
More uric acid. Fructose can also stimulate uric acid production. Too much uric acid can lead to gout, a painful type of arthritis.
Type 2 diabetes.Insulin is a hormone that your pancreas makes to regulate blood sugar. If you have type 2 diabetes, it means your body can’t use insulin the way it should. In a small study in which healthy adults drank sweetened drinks for 3 weeks, scientists found that even moderate amounts of fructose and sucrose changed how responsive their cells were to insulin.
How to Cut Down on High-Fructose Corn Syrup
- Read ingredient labels. It may be in more processed foods than you think.
- Cut down on sodas and other sweetened drinks. Drink water instead. Add berries, lemon, lime, or cucumber if you need more flavor.
- Snack on whole foods like nuts and fruits instead of cookies and candy.
- Go with homemade baked goods instead of store-bought ones.
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