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Health experts recommend a high daily consumption of fruits and vegetables to reduce the risk of diseases and promote longevity. However, nutritionists recommend limiting juice consumption even when it is 100 percent natural.
The Centers for Disease Control and Prevention (CDC) share that the consumption of fruits and vegetables can support immune function and prevent chronic diseases such as obesity, type 2 diabetes, cardiovascular disease and some types of cancer.
Adults should consume the equivalent of 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables each day.
Juice consumption may increase the risk of diabetes
The Harvard Nutrition Source notes that while juice often contains healthy nutrients like vitamins, minerals, and phytochemicals, its consumption should be limited, as they contain as much sugar and calories as soft drinks.
Nutrition experts suggest opting for whole fruit.
A study led by researchers at the Harvard School of Public Health (HSPH), consumption of one or more servings of fruit juice per day was associated with an increased risk of type 2 diabetes by up to 21 percent.
The study report also notes that people who ate at least two servings each week of certain whole fruits, particularly blueberries, grapes and apples, reduced their risk of type 2 diabetes by up to 23 percent compared with those who ate less one serving per month.
The negative effect of juices would be because they lack fiber. “The high glycemic index of fruit juice, which passes through the digestive system faster than high-fiber fruit, may explain the positive link between juice consumption and increased risk of diabetes.
Worst packaged juices
Not all juices are the same. The worst types of juice are the ones that are loaded with added sugar. The “nectars” and drinks that only contain a percentage of that juice to which they add sugar, water and additives, They are the worst juices. Packaged juices can be high in sugar and calories.
In addition to increasing the risk of type 2 diabetes, Frequent consumption of sugar-laden beverages can lead to heart disease and other chronic diseases.
Smoothies would have a greater nutritional advantage over juices since they have more fiber and a lower glycemic index to prepare them using whole fruit or vegetables. “Smoothies can be a good way to get vegetables if you’re having trouble adding them to your diet,” says Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital.
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