Myth: Drink juice = eat fruit.

Analysis: Fruit juice is a healthy drink in many people's minds, at least stronger than fruit juice, and even thinks that drinking fruit juice is equivalent to eating fruit. In fact, they are different.

First of all, the nutritional value of fruit will be slightly reduced after being squeezed into juice. For example, the content of vitamin C that everyone cares about is 88% after kiwi fruit juice, 7 1. 1 1% after strawberry juice and 67.24% after orange juice. If the residue is discarded after juicing, dietary fiber will be further lost.

Secondly, the sugar in fruit juice is free sugar. The sugar in fresh fruit originally exists in cells and is called "endogenous sugar". However, after being squeezed, the cell wall is destroyed, and the sugar is free outside the cell and becomes free sugar. Free sugar has a greater influence on blood sugar, and it is easier to raise blood sugar. Moreover, the juice is delicious and the feeling of fullness is not strong. It's okay to drink two large glasses at a time. For example, it is difficult to eat two big apples directly, but it is easy to drink the juice squeezed from two big apples.

Drinking fruit juice instead of eating fruit often leads to high blood sugar and high calorie intake, which is not conducive to blood sugar control and weight control, and also increases the risk of dental caries.

Studies have shown that eating whole fruits, especially blueberries, grapes and apples, can reduce the risk of type 2 diabetes; Drinking more fruit juice will increase the risk of developing type 2 diabetes.

Therefore, don't equate drinking juice with eating fruit. In terms of health, it is: whole fruit > fruit paste > juice.

Source: scientific rumors

Review experts:

Author | Xue Qingxin Registered Nutritionist

Audit | Chen Ran? Associate Research Librarian (Science Communication)/Senior Engineer, COFCO Institute of Nutrition and Health