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4 Surprising Reasons Drinking Fruit Juice Isn’t As Good As You Believe

4 Surprising Reasons Drinking Fruit Juice Isn’t As Good As You Believe

Whenever we read something about the health of our teeth or how we could lose weight, we see how bad soda drinks are. We’re told that they ought to be replaced by some healthier solutions, like homemade juices using organic fruits and vegetables. When you think about it, it really does sound like a much healthier way of introducing vitamins into your body. There’s nothing wrong with apple juice mixed with orange, cranberry, or blueberry juice. Or is there?

Well, according to some new studies, fruit juices might not be as healthy as we initially thought. The most common problem is that they contain large amounts of natural sugars, which is still bad for you even though they’re from a healthy source. So, what else is wrong with a glass of fruit juice that you yourself squeezed?

1. Sugar is sugar, no matter the source

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Types of sugar

    As I just mentioned, fruits are naturally loaded with a lot of sugar. Typically around 10 per cent of fruit is pure carbohydrates, a fancy name for sugar. It is true that drinking fruit juice will provide your body with many more vitamins and minerals than a typical soda, but this does not mean that the benefits outweigh the downfalls.

    While juices are loaded with antioxidants, which is an extremely good thing since these can slow down the damage done to our body by free radicals, juices usually lack the dietary fiber that is present in the fresh, whole fruit.

    However, if we look at the energy value juice has, it has the same number of calories, or even more, than an ordinary soda drink. This all leads to the conclusion that while fruit juice does have more beneficial vitamins and minerals, because it has the same amount of calories it is not recommended in large quantities due to the risk of developing sugar-related diseases and health issues, such as diabetes.

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    2. Store-bought fruit juice has hidden surprises

    Fresh orange juice

      Processed fruit juice is not as healthy as they want you to think. And it doesn’t matter that the label says it’s 100% natural, or healthy. That doesn’t mean that it doesn’t have some chemicals added to prolong its shelf-life. Simply put, the vitamins in juice deteriorate over time, meaning that the beneficial effects of the fruit juice disappear.

      Also, prolonged storage can diminish the taste of juice. Many manufacturers add flavor packs, which are not counted as concentrates or as additives, despite the fact that they are not commonly present in a juice. Because store-bought juice is stored in an oxygen-less environment, it loses its original taste, which is replaced by flavor packs. It doesn’t even matter if you are paying for a high-quality product; the chances are that it is far from being the same juice you would get if you squeezed oranges in your own kitchen. All those ingredients added by the manufacturers are designed to make the juice seem fresh once you open the bottle.

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      3. The “light, healthy alternative” advertising is misleading

      Juice from various fruits

        Because drinking fruit juice is advertised as a much healthier option, people naturally assume that it has fewer calories and that they can drink unlimited amounts of it without being afraid of negative consequences. We all know that too much of a good thing can also be bad, and this cannot be more true for fruit and vegetable juices. Even if we consume only the juice we prepare at home, without any additional ingredients and sugars added, it is still a calorie bomb.

        Many people mistake juice as a good option for losing weight, while the effects can be quite the opposite. While there are certain combinations of different fruit and vegetables that can be squeezed and used to slightly improve weight loss, you should not go overboard with them or cut out other solid food sources. In order to avoid consuming too many calories, you can add water to your favorite mix to decrease the number of calories per cup, but you should never add honey or white (or even brown) sugar. While your body can tell the difference between different kinds of sugars, ultimately, all it sees are calories.

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        4. Fruit juice is not so good for your teeth

        teeth and smile

          The outer layer of your teeth is the hardest substance the body can produce. This enamel is harder than bones, but still, it is nothing if it exposed to the acids produced by bacteria that feed on sugar. When we drink high-sugar drinks we are soaking every nook and cranny of our mouth in them, which bacteria use to multiply. The simplest solution would be to thoroughly rinse your mouth or brush your teeth right after drinking fruit juice. Brushing your teeth after every major meal is actually what dentists recommend anyway, because you will quickly develop tooth decay if you wait until evening before cleaning your teeth.

          Another important thing to remember is that drinking apple juice is not the same as biting off a piece of apple. Juice lacks the fibers that are present in the whole fruit, which are necessary for proper digestion. Furthermore, chewing an apple will physically clean your teeth and will massage your gums, increasing the blood flow. Your body will expend energy to break a piece of apple down into small bits, and then will use more energy in your stomach to digest those bits. All that is not necessary when drinking already mashed fruit. Make sure to chew your fruit — there are no shortcuts to health.

          This all leads to the conclusion that fruit juice is not really the magical solution that we all hope for, especially if you want to lose weight and maintain good oral hygiene. While it is true that it has more vitamins and minerals than an ordinary soda drink, it also has the same amount of calories, so it’s not really a good substitution. You could prepare a fruit smoothie as a replacement for one meal, or better yet, eat the fruit fresh and chew it.

          Don’t trust whatever you hear on TV: make your own fruit juice at home, where you will be sure that there are no additives hidden behind a 100% natural label. Take care of how much you eat and do not get lulled into thinking that you can drink juices as much as you want. If you are planning on changing your diet, consult a dietitian, as only they can help you find the perfect regimen that will suit your body’s needs.

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          Ivan Dimitrijevic

          Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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          Last Updated on September 18, 2020

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

          1. Exercise Daily

          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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          If you’re a morning person, check out these morning exercises that will start your day off right.

          2. Duration Doesn’t Substitute for Intensity

          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

          3. Acknowledge Your Limits

          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

          4. Eat Healthy, Not Just Food That Looks Healthy

          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

          The basic nutritional advice includes:

          • Eat unprocessed foods
          • Eat more veggies
          • Use meat as a side dish, not a main course
          • Eat whole grains, not refined grains[3]

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          Eat whole grains when you want to learn how to get in shape.

            5. Watch Out for Travel

            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

            6. Start Slow

            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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            7. Be Careful When Choosing a Workout Partner

            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

            Final Thoughts

            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

            More Tips on Getting in Shape

            Featured photo credit: Alexander Redl via unsplash.com

            Reference

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