A study by CNN Health found that consumption of fruit juice and weight gain show an association.The publication consisted of a metaanalysis of 17 children’s studies and 25 adults’ studies. On average the consumption of 1 drink (8oz.) of 100% fruit juice per day increased the body mass index by 0.03 for a child and 0.02 for an adult. Although this is a small body weight increase, over the months and years it amounts to an accumulation of a significant amount of fat. Many children or adults turn obese from the consumption of fruit juice. Here are the details of the metaanalysis.
Difference between consuming a glass of fruit juice and a fruit
Keep in mind that one glass of orange juice is made from 3 oranges. But the concentrated fruit juice contains fruit sugar, which the liver metabolizes into fatty acids and stores it as fat in your body.
Dr. Malik is a research scientist at the department of nutrition at the Harvard T.H. Chan School of Public Health. He said: “When you consume calories in solid form, your brain is better at registering those calories and adjusting your food intake accordingly. But if you drink those calories, you may not feel full and begin to eat again.” The key is to eat the full fruit and the whole vegetable instead of juicing it. This way the fruit sugar stays bound to fiber. When we eat a piece of fruit, the fruit sugar gets only slowly released, which does not affect your blood sugar level the same way as juice will do it.
Consequences of fruit juice consumption
Children who consume too much fruit juice are at danger of increasing their blood sugars. The body defends itself by producing more insulin, but when chronically stimulated this leads to insulin resistance. A change in metabolism has the name metabolic syndrome. In addition, with the continuation of drinking fruit juice diabetes, heart disease and obesity follow.
Pediatricians recommend to limit fruit juice as follows:
- Babies younger than 1 year: avoid fruit juice entirely
- Children ages 1 to 3 years old: 4 oz. a day
- Children ages 4 to 6 years old: 6oz. per day
- Teens and adults: no more than 8 ounces per day
100% fruit juice can be an occasional sweet treat, but it does nothing for your health. Eating whole fruit and vegetables does something for your health. The minerals and vitamins are bound to fiber, which slowly release the nutrients in the digestive tract.
Fruit Juice and Weight Gain
Conclusion
Childhood obesity and adult obesity have become a big health problem. Obesity causes cardiovascular diseases, various cancers and degenerative joint disease. It is important to analyze your nutrition and if 100% fruit juices are in it, you must limit the amounts per day as mentioned above. When you are thirsty, drink clean water, not 100% fruit juice. But you better also eliminate junk foods like French fries and donuts to name a few. The Mediterranean diet is one example of a diet that is healthy according to several researchers. And fruit juices have never been part of it! Also, avoid trans fats in your diet, limit saturated fats, include olive oil, vegetables, fruit and nuts. Some limitation of red meat is healthy. Eat fish and poultry instead. This is the blueprint to healthy living.
