Fruits give us the impression that they are "low in fat and low in heat", "rich in nutrition" and "suitable for losing weight", but actually eating fruits is not directly related to losing weight, and there is nothing special in fruits that can help increase fat consumption. On the contrary, although fruits are low in fat and calories, the sugar in fruits can not be ignored. Most fruits have high sugar content, and too much sugar intake is more likely to increase the probability of obesity.
Fruits are rich in fructose, glucose and sucrose, and most fruits contain high fructose, which makes fruits sweet and juicy, and most fruits don't make our blood sugar soar like eating desserts, because although fructose is sweeter than sucrose and glucose, its metabolic process has another way and has little effect on blood sugar. However, the intermediate product of fructose metabolism is triglyceride. If fructose intake is excessive, it may increase the probability of inducing hyperglycemia and fatty liver. So the more fruit, the better. It is also clearly mentioned in the dietary guidelines that the daily fruit intake is suggested to be 200~400g, which is about the amount of a handful of berries or two oranges.
Fruits are also rich in glucose and sucrose, so their influence on blood sugar should not be underestimated. Although it will not make blood sugar soar, eating too much fruit will still have a great impact on blood sugar. Fruit itself is rich in dietary fiber, which helps to delay the digestion of food, delay the time for sugar to enter the blood, and help stabilize blood sugar.
However, if you use a high-speed blender or juicer to juice, the dietary fiber components will be destroyed in a large area and lose the function of stabilizing blood sugar. Drinking a glass of juice will actually have a greater impact on blood sugar; Moreover, due to the loss of the support of dietary fiber, the volume of fruit is greatly reduced, and the sense of fullness will also decline. It can be said that drinking a glass of juice is not enough, and we may be tempted to drink another glass after another. In this way, more sugar will be ingested, accumulated and eventually converted into fat. Moreover, some antioxidant components in the juiced fruit are oxidized when they contact with air, and their beneficial effects are lost.
Food has a great influence on blood sugar and is not good for losing weight. For example, drinking fruit juice has a greater impact on blood sugar than eating fruit, and drinking fruit juice is a more unfavorable choice for losing weight. In a short time, a large amount of sugar enters the blood to raise blood sugar, and insulin will be secreted in large quantities. On the one hand, insulin can increase the synthesis of glycogen and fat, on the other hand, it will reduce the decomposition of fat and glycogen.
This will make the feedback effect of the body feel that I need more energy supply at this time to balance the reduction of fat and the decomposition of glycogen, but it will make our appetite stronger and eat more. For example, if you drink coke and eat a piece of cake, you are probably not satisfied. You want to drink and eat, and the sweetness will stimulate the brain to be happy and desperately release dopamine hormones that make us happy.
Give you a "reward effect" and you will eat more and more. In contrast, eating some meat, fat and oil will not directly make blood sugar soar, and it will have little effect on insulin. The feeling of fullness is also strong, which makes it easier for us to control our appetite, which is why eating sugar and sweets is more likely to gain weight.
Of course, this does not mean that you can't drink juice. People with heavy physical labor and outdoor interaction, or when they feel a little hungry between meals, suggest drinking juice, which will help stabilize blood sugar concentration and will not have much impact on blood sugar. At night, our metabolism and activities decrease, and the demand for sugar is even lower. It is even more inappropriate to drink juice at this time. If you like to drink juice and want to lose weight, it is recommended to drink it during the day. Just squeeze your own juice. Do not buy juice drinks. Most fruit juice drinks are made after seasoning, with extra sugar.
In short, fruit juice has no direct positive effect on weight loss, but drinking too much fruit juice is not conducive to weight loss. It is suggested to eat fresh fruit directly, which can provide a better satiety and is more conducive to the stability of blood sugar.