Paris, the big trend of fresh juice. But are they really that healthy? Stéphanie Dufant, Nutritionist at the Jaeger Institute, explains

Everyone has the flagship recommendation of the national health nutrition program in mind: "eat at least 5 fruits and vegetables a day". But speaking of fruits, what is the best way to consume them: as juice or the fruit itself?

Fruit juices are ubiquitous and in all forms. They are pleasant, refreshing, easy to consume... and very popular. But what about their nutritional value?
Fruit provides vitamins, trace elements, fibers, polyphenols... and sugar, a lot of sugar: up to 16g of sugar per 100g of cherry, which corresponds to 3 teaspoons of sugar in a small handful of cherries! The proportion of these different elements varies according to the fruit.

jus2

That being said, when you squeeze a fruit, you extract the juice. Juice is particularly rich in sugar. The molecules useful for health (vitamins, polyphenols, fibers...) often stay in the pulp, grains, and skin of the fruit.

The best way to make the most of the nutritional benefits of fruits is to eat the whole thing!

jus3But there are other advantages. By eating a whole fruit, you will have to chew it, which is the starting point of a multitude of neurophysiological reactions useful to good digestion and thus the assimilation of the substances useful to your organism. If you just drink a juice, all that disappears.

Just drinking juice makes all the benefits of the whole fruit disappear and it will also attack your sugar metabolism. Juice is extremely rich in sugar. It being fructose does not change the situation. Sugar abruptly arrives in your digestive system and is absorbed very quickly resulting in hyperglycemia followed, in many cases, by an increased reaction of the pancreas (insulin) and later on hypoglycemia (which gives you sugar cravings). It's a vicious cycle.

jus4So just imagine, industrial juices are delicious, but metabolically harmful...

What about smoothies? By definition, a smoothie is obtained by mixing the whole fruit. It has the advantage of preserving the nutritional elements of the fruit. But the disadvantages of being consumed without the need to chew and allowing a rapid assimilation of sugar, although it is slightly less than in the case of juice with a higher fiber intake. The smoothie is therefore between juice and fruit.

In summary, fruits, yes, but not too much, especially with low glycemic index. Chew them and avoid drinking them as much as possible).

Stéphanie Dufant, Nutritionist

Cécile - Health & beauty

Bonjour, my name is Cécile. I grew up in Provence between a grandmother creating perfumes and a naturopath mother. In this healthy and close upbringing, I learned how to listen to nature and discovered that our body is undoubtedly one of the greatest human resources. I’ve been a Parisian since I began my studies as a medical journalist. I discovered another world, fast and stressful but although exciting, where nature is too often absent. I started to divulge to my friends and readers, my secrets of youth or how to take charge of their health in order to get the most out of life. 

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