While the vitamins and minerals in fruit juice are undeniable, consuming whole fruits helps the body avoid unnecessary risks.
In a conversation with our reporter, Dr. Le Quang Hao from the National Institute of Nutrition noted that fruit juices are generally good for health due to their essential vitamins.
According to a study published on the medical information site PubMed by the National Institutes of Health (NIH), consuming fruits and vegetables in juice or smoothie form can reduce homocysteine levels and oxidative stress, thereby improving cardiovascular health.
To optimize health benefits and avoid unnecessary risks, we should eat whole fruits instead of drinking juice. (Illustrative photo: rinckcontentstudio).
However, Dr. Hao emphasizes the importance of consuming the entire fresh fruit rather than just extracting the juice. This is because juicing can lead to the unintentional loss of the fiber found in whole fruits.
“In addition to vitamins, the fiber in fruits is also essential for the body. It is recommended that each person ensure an intake of about 25-30 grams of fiber per day. This component is crucial for nutrient absorption and helps eliminate toxins from the body,” he stated.
Another study on PubMed found that antioxidants are naturally linked to the fiber that is lost when juicing fruits. These compounds play a significant role in the overall benefits of fresh fruits and vegetables. However, depending on the type of juicer used, up to 90% of the fiber can be removed during the juicing process.
Dr. Hao also pointed out another risk associated with fruit juices: they often contain a considerable amount of sugar. In some cases, additional sugar is even added to enhance flavor, providing a high energy supply to the body. On the other hand, refined sugar is generally considered unhealthy.
According to Medical News Today, excessive consumption of fruit juice can also pose certain risks. Specifically, many types of fruit juices contain high levels of sugar and calories, leading to issues such as weight gain, type 2 diabetes, and heart disease.
A study published in the journal PLOS ONE also found connections between type 2 diabetes and sugary beverages, including fruit juices.
Not a Weight Loss Solution
From these issues, Dr. Le Quang Hao asserts that fruit juices cannot aid in weight loss. In fact, the removal of fiber can make it easier to gain weight.
Dr. Hao explains: “The essence of being overweight or obese is an imbalance of energy in the body. Therefore, dieting incorrectly, without adhering to this principle, will not be effective and may even negatively impact health.”
Many overweight or obese individuals often feel fatigued due to a lack of energy and frequently experience cravings. This is because, in these individuals, the energy entering the body is not metabolized for physical activity but is instead stored.
The expert gives an example of individuals with diabetes who have very high blood sugar levels, to the point where their bodies must excrete excess sugar through urine. However, these individuals’ cells still lack sufficient sugar for energy because the sugar cannot enter the cells. The surplus energy is then converted into fat cells for storage.
Weight loss by drinking fruit juice can backfire. (Illustrative photo: jugoslocos).
Similarly, overweight and obese individuals lack the micronutrients necessary for energy metabolism to support daily activities. Instead, this energy is converted into stored energy, leading to weight gain and fat accumulation.
Some people attempt to lose weight by only consuming fruit juice, but this approach is ineffective when considering this principle. Providing too much sugar while lacking fiber can have the opposite effect.
Moreover, solely drinking fruit juice, even if it contains many vitamins, does not ensure the body receives all the necessary nutrients and can lead to a deficiency in energy for other activities.
A study conducted in 1993 and published on PubMed found that most juice-based diets resulted in individuals consuming only about 600-1,000 calories per day, leading to severe calorie deficiencies.
While this rapid weight loss may occur, excessive calorie restriction slows down metabolic processes in the long term. This directly affects health and can make it easier for individuals to regain weight.
Dr. Hao advises that depending on the type of work, each person needs to provide an appropriate amount of energy for their body. The basic energy requirement is the minimum threshold that allows the heart, lungs, brain, etc., to function normally, even when we are asleep or inactive. The remaining energy will support daily activities.
“Outdoor workers and athletes will require a different energy intake compared to office workers, teachers, etc.,” the expert added.
Additionally, he emphasized the importance of physical exercise. During exercise, excess energy will be utilized, thereby directly aiding in weight loss.
Meanwhile, fresh fruits contain important vitamins and antioxidants that contribute to health. However, fruits and vegetables provide the most complete benefits when consumed whole rather than juiced or blended.
