The classic and popular combination of breakfast cereals with fruit juice and toast, has now become a taboo with the onset of new nutritional inventions.
With the “low carb – low glycemic index” food choices, cereals like wheatflakes are preferred over cornflakes, white bread is substituted by whole wheat bread with low cal butter, And fruit juices by whole fruits.
So what happens to our all time favorite breakfast?
Well, it may just have to get little healthy. Isn’t the logical reasoning for the consumption of a couple of glasses of fruit juice that: Fruit are healthy THEREFFORE fruit juices are healthy.
But the logic doesn’t apply to nutrition. Even with no sugar added and zero preservatives, unstrained fruit juice would have the same amount of sugar as a cola beverage. Because FRUIT IS FULL OF SUGAR!
The sugar is from fructose that’s naturally present in fruit. If it’s “10 percent juice”, most of the sugar is in the form of high-fructose corn syrup. When a fruit juice is “without added sugar” it means, sucrose or table sugar is not added. But the sugar of the fruit obviously remains.
Sugar in 340 ml of fruit juice (no added sugar) is equivalent to calories in 340 ml (one can) of Coca-Cola.
All the above basically tells us that no matter which juice you choose, they all have more calories than the same amount of Coke.
It tells us that juice — 100 percent juice, no sugar added — contains about the same amount of sugar (or even more — 50 percent more for grape juice) as the same volume of Coke.
It tells us that, freshly squeezed fruit juice without straining, is no different in calories (would be slightly higher in fibre).
With the promotion of fruit juices as a health drink, one has to realize that all that is healthy is not low caloric.
Fruit juices are calorie dense, and are also restricted for medical conditions like diabetes.
A glass of juice a day is not complete nutrition. Also, its introduction in your diet should be well understood. If an individual is aiming at fat loss, fruit juice is definitely not the answer.
Substitution of fruit juice with a whole fruit has lot more benefits than consumption of fruit juice.
It’s good to be health conscious- but with the right advice. After-all, half knowledge is worst than no knowledge!