Whole fruit contains a lot of good things like vitamins, minerals and fiber. The thing to know: fruit contains a lot fructose. The vitamins, minerals and fiber slow the absorption of the sugar, but fructose is fructose.
It makes sense that the sugars in juice seem more “healthy” than the sugars in soda, which is typically high fructose corn syrup. Juice comes from fruit, while soda is fake. Depending on size of course, a glass of fruit juice contains 8-10 teaspoons of sugar! (there isn’t a difference between freshly squeezed or from a carton). In a study published online in June in the journal Nutrition shows that on average, fruit juice has a fructose concentration of about 45.5 grams per liter, only slightly less than the average of 50 grams per liter for sodas.
As an alternative to candy and baked goods, many dieters turn to fruit as a sweet, low-calorie snack. The thing to know is the sugar in fruit (like all carbohydrates) gets broken down into glucose in the small intestine. The presence of glucose in the bloodstream causes the pancreas to release insulin, and insulin stores excess glucose as fat. If you’re trying to lose weight or trying to normalize your levels of blood sugar this is something to consider.
Our bodies are designed to metabolize the amount of sugar contained in two (2) small pieces of fruit a day-think palm size serving. If fruit is your only source of fructose in a day- two small servings is fine. However, if you are also including other sources of added sugar/fructose like baked goods, fruit + nut bars, chocolate, etc. you may be sabotaging your efforts.
Think about regularly choosing low sugar content + antioxidant rich fruits: kiwi fruit, blueberries, raspberries, grapefruit and honeydew melon.
Maybe consider limiting grapes, cherries, mangos and bananas. Also, many dried fruits have added sugars.
It isn’t about deprivation; it’s about being mindful as you indulge.
My best to you…In good health always.