Fruits are naturally laden with fibre and saturated with natural sugars which are in the form of fructose. When we eat the fruit as a whole , the fibre is eaten along with the juice which in this case , acts as a buffer, helping to introduce the sugar slowly into the bloodstream. But when we make fruit juice , the fibre which contains essential vitamins and minerals, is lost. Fruit juice that has been robbed off its fibre is basically just a concentrated source of sugar minus the supportive nutrients that are required to help digest and metabolise it. So you are basically pumping a whole lot of sugar into your body in one go.
Fruit juice elevates blood sugar more quickly than a whole fruit because the level of sugar that can be obtained from a fruit juice is higher than the level found in a whole fruit. 1 glass of natural fruit juice , without added sugar has an equivalent of about 6 teaspoon of sugar, way beyond the recommeded or normal intake.
Fruits especially with the skin , are a very important part of our diet but not fruit juices because fruits are an important source of fibre while the juice alone has reduced vitamins and benefits. If you want , you can have a fruit juice when you are feeling weak to regain some energy. But orange , grapefruit or watermelon juice are exceptions as you can easily squeeze out the juice without the help of a juicer or mixer , and therefore the fibre is not lost. Additionally do not cut the fruit into too many pieces as a lot of natural juices are wasted in the process. Instead have to whole or cut into big pieces.
When it come to vegetables its a different case altogether, Vegetables contain a lot of vitamins, oxidants and juicing vegetables basically gives you all the benefits in one shot.
Consuming 2 to 3 types of raw vegetables as a snack in one go can be difficult. Instead you can make a juice of all of them together to make the most of the nutritional godness that they have. If you tried to eat the same amount of vegetables as you consume in a glass of vegetable juice, you will notice it is tiresome to eat them as they have a lot of fibres. So make vegetable juice part of your daily diet. Make sure it is home made and not canned because canned juices have salt and other preservatives.
Here are some of my favourite juices that you can try-
1. juice of 2-3 cucumbers + a bit of celery
2. juice of 3 carrots + a bit of lemon juice
3. juice of 2-3 carrots + 1 beetroot
4. juice of 3-4 tomatoes
5. juice of 2-3 tomatoes + a bit of broccoli
6. juice of 1-2 tomatoes +1-2 cucumbers
7. juice of 2 carrots +some spinach
DO TRY THESE HEALTHY OPTIONS