How does fruit juice compare to whole fruit


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How does fruit juice compare to whole fruit

  1. 1. How does fruit juice compare to wholefruit?Youll notice that on our website weve listed all of Worlds Healthiest Fruits inwhole food form, and that no fruit juices are specifically mentioned as thepreferred form for your Healthier Way of Eating. The reason for this emphasison whole fruits versus fruit juices is simple: regardless of the fruit andregardless of the method used for juicing, the most diverse and intact collectionof nutrients comes to you through the whole fruit!Whats missing in fruit juice.Whole fruit provides you with a whole lot more nutrition that fruit juice.Focusing upon two components of fruit - the skin and the pulp - will help toclarify why there is such a difference between the two.The benefits of fruit skinsThe edible skins of many of the Worlds Healthiest Fruits - including apples,apricots, blueberries, figs, grapes, pears, plums, prunes, raisins, raspberries,and strawberries - are all sites of important biological activity in the life of thefruit. The skin is one of the places where the fruit interacts with sunlight, andforms a variety of colored pigments that absorb different wavelengths of light.These pigments, including carotenoids and flavonoids, are well researched asnutrients that protect our health and nourishment. The skins of whole fruits likegrapes have actually been studied for their ability to help lower risk of cancerand help provide protection from ultraviolet light.Unfortunately, when fruits are juiced, we dont always get to enjoy the fruitsskin. That is because many juicing processes remove the skin, and do not allowfor its full benefits to get into the juice.The benefits of the fruit pulpIn addition to the skin, which is an important source of fiber in most fruits, thepulpy part of the fruit is also a source of fiber (and other nutrients). Orangejuice makes a good example of the health difference when you focus on theissue of its pulp. The white pulpy part of the orange is the primary source of itsflavonoids. The juicy orange-colored sections of the orange contain most of itsvitamin C. In the body, flavonoids and vitamin C often work together, andsupport health through their interaction. When the pulpy white part of theorange is removed in the processing of orange juice, the flavonoids in theorange are lost in the process. This loss of flavonoids is one of the manyreasons for eating the orange in its whole food form (even if you only end up
  2. 2. eating a little bit of the white pulpy part). Although many commercial productswill say "pulp added" on their labels, the "pulp added" many not even be theoriginal pulp found in the whole fruit, and it is highly unlikely to be added backin the amount removed.Juicing reduces the fiber contentHow much fiber is lost in the conversion from whole fruit to fruit juice? Lets useapples and apple juice as an example.A cup of apple juice that you can see straight through (pulp removed) containsno measurable amount of fiber. To create this 8-ounce glass of juice,approximately 3-4 apples are needed (depending, of course, on the size anddensity of the apples). Each of these 3-4 apples contains about 3.75 grams ofdietary fiber, for a total of about 12-15 grams of dietary fiber. Virtually all ofthese 12-15 grams are lost in the production of clear apple juice! These 12-15grams of lost fiber, if added back into the juice, would fully double our averagedaily fiber intake!Is fruit juice unhealthy?The answer to this question depends on how its consumed, and what foods itreplaces. Fruit juice that has been robbed of its fiber and broad range ofnutrients is basically just a concentrated source of sugar that lacks thesupportive nutrients to help it digest and metabolize. Fruit juice elevates bloodsugar more quickly than whole fruit, and the level of sugar that can be obtainedfrom fruit juice is higher than the level found in whole fruit. For example, 120calories worth of whole apples contains about 24 grams of sugar, while 120calories worth of apple juice contains about 30 grams.Additionally, many fruit juices that are sold in supermarkets contain only a smallpercentage of real fruit juice, and contain added sweeteners (sucrose or highfructose corn syrup). As a result, it is easy to consume a large amount ofcalories without getting any actual nutrition when you consume thesebeverages. Make sure you read fruit juice labels carefully! Turn over on theback of the jar or bottle, and look over the ingredient list - you may besurprised to see exactly where the fruit itself fits in!Practical tipsIf fruit juice is the only "convenience" choice for replacing a canned soda pop,were all in favor of fruit juice versus soda pop. If fruits are juiced together withvegetables, the pulp is retained, and juicing allows a person to increase his orher intake of vegetables substantially, then we also would support this step(especially if you use a home juicer that allowed close to 100% retention of the
  3. 3. pulp and skin.) However, in most cases, the switch from whole fruit to fruit juicecan only be made at the expense of full nourishment and health.ReferencesBirt, D. F.; Pelling, J. C.; Nair, S., and Lepley, D. Diet intervention for modifyingcancer risk. Prog Clin Biol Res. 1996; 395:223-34.Boss, P. K.; Davies, C., and Robinson, S. P. Expression of anthocyaninbiosynthesis pathway genes in red and white grapes. Plant Mol Biol. 1996 Nov;32(3):565-9.Kootstra, A. Protection from UV-B-induced DNA damage by flavonoids. Plant MolBiol. 1994 Oct; 26(2):771-4