Whole Fruit vs Juice

The USDA has found that, after the age of three years, most Americans do not get enough fruit in their diets. The recommended daily intake for adult men and active adult women is two cups of fruit per day, while inactive women are advised to consume 1.5 cups per day. These recommendations are based on total consumption and includes both whole fruits and fruit juices.

Drinking fruit juices can be an alternative to eating whole fruits based on convenience, tastes, and a number of other factors, but can juices really provide the same benefits as consuming fruits whole? Although the USDA does not discourage drinking juices outright as a source of fruit intake, it does state the majority of fruits consumed “should come from whole fruits, including fresh, canned, frozen, and dried forms, rather than from juice.” Below, we’ll investigate why it is preferable to consume fruit in its most natural form and the benefits you may lose when opting to drink fruit juice.

Fiber Consumption

In our last blog post, we discussed the health benefits of fiber which is found in plant-based foods like fruit. Both soluble and insoluble fiber can contribute to maintaining a healthy weight and improving digestion. However, most fiber is found within the flesh, seeds, or skins of fruits and are thus lost when fruits are turned into juices. It is therefore more beneficial to consume fruit whole to maintain or increase fiber amounts in your diet.

Sugar Intake

Turning fruits into juices can also increase your sugar intake, even if you drink fruit juices with no added sugar. How is this possible? It all goes back to the lack of fiber found in fruit juices. The fiber contained in whole fruits slows down digestion, allowing your body to process fruits’ natural sugars more slowly. By releasing sugar at a slower rate, the body experiences less spikes in blood sugar levels.

Diabetes Risk

An eye-opening 2013 study published in the British Medical Journal found that eating at least two servings of whole fruit per week decreased the risk of developing Type 2 diabetes by up to 23%. Conversely, people who drank one or more servings of fruit juice per day increased their risk by as much as 21%. Again, this compromising of the benefits of fruits is attributed to the lack of fiber in fruit juices and how the elimination of fiber in juices makes the body process the fruits’ sugars too quickly.

Bring Out the Natural Sweetness of Fruits with Miracle Berries

Some of the most beneficial fruits, like berries, apples, oranges, and grapefruit, have a sour taste that can discourage people from including them in their everyday diets. Rather than dowsing these fruits in sugar to make them more sweet, go the sugar-free route and use MiraBurst Miracle Berry Tablets to achieve a sweet taste. MiraBurst tablets contain a potent amount of Miraculin, a naturally-occurring glycoprotein that acts as a taste modifier for sour and acidic foods. After allowing a MiraBurst tablet to coat your tongue with Miraculin, sour foods will taste sweet for up to 90 minutes. Order some today to get all the benefits sour fruits provide and a deliciously sweet taste.