Are juices useful?

You often ask us if we recommend replacing the fruit in the regime with fresh fruit juices and fresh juices. The question worries more and more busy people who want to easily and quickly get the necessary nutrients and vitamins. Although fresh fruit juices are an easy solution and have their benefits, consuming them also carries some risks, see what they are.

Attention sugar
It is an indisputable fact that fresh fruits contain vitamins and minerals, as well as fiber. In fresh juices and fresh juices, however, much of this fiber is lost, and at the expense of them, remains the fruit sugar - fructose. Precisely due to the lack of fiber in fruit juices, concentrated fruit sugar is absorbed very quickly and this causes an increase in insulin levels. Insulin, in turn, blocks the breakdown of fats. Apart from the fact that this process is associated with the accumulation of excess fat, frequent sudden spikes in insulin may even increase the risk of developing type 2 diabetes. We recommend our customers that the daily amount of added sugar should not exceed 30 grams. This dose includes honey and other sweeteners, as well as fruit juices and fresh juices, and they are equal to 2 glasses for the whole day.

Are fruits preferable?
Whole fruits also contain sugars, but they also contain fiber, which helps control blood glucose and fructose, as the sugar in the fruit breaks down more slowly over time. In addition, when eating fresh fruit, we take much smaller amounts of sugar. Much more fruit is needed to make juice than we would normally consume. If you want to further slow down digestion and feel full for a longer time, we recommend combining fruit with yogurt or nuts. This further slows down the digestion of sugars.
Last but not least, when consuming fruit juices or even whole fruits, it is important to try to have an interval of 3-4 hours between meals so that the food you eat can be processed and your insulin levels are low enough to to burn fat.

And what to consume instead of fruit juices?
Although fruit juices are a better alternative to natural juices and carbonated drinks, try to limit their consumption. Try replacing fruit juices with "fruit water" by adding slices of lemon or other fruit and fresh spices to a jug of water. If you still decide to drink fresh fruit juices, try not to exceed the daily dose of 250 milliliters and do not take them in between meals.
 
Source: https://www.topforma.bg/articles/plodovi_sokove_polezni_li_sa/