Doesn't it feel healthy to drink a glass of juice every day? If it's not healthy to drink a drink, is it healthier to drink juice instead? There are still some people in life who even only drink fruit juice and fruit and vegetable juice every day to lose weight.Is this really "healthy"? Let's find out.

　　After drinking juice for 3 days, the level of inflammation increased

Drinking fruit juice and fruit and vegetable juice is considered by many people to be a convenient way to increase the intake of fruits and vegetables, and many businesses are also vigorously promoting the natural and healthy nature of drinking fruit juice. However, the study found that:fruitIf you don't drink the juice right, it will cause the level of inflammation in the body to rise in just 3 days.

　　2025年1月，美國西北大學的研究人員發表在《營養學》期刊上的一項研究

A total of 35 participants were included in the study, who were between 0 and 0 years old and in good health. They were randomly divided into three groups:

First Group:Pure fruit and vegetable juice diet(900~0 kcal/day, only drink fruit and vegetable juice)

Second Group:Fruit and vegetable juice + regular diet(Fruit & Vegetable Juice + Normal Diet)

Group 3 :Eat normally, no additional fruit and vegetable juices

By collecting fecal and saliva samples from the participants, new findings emerged after analysis:

Oral cavity:The number of inflammation-related bacteria increases, and the number of beneficial bacteria decreases.Volunteers in the pure fruit and vegetable juice group had more inflammation-related bacteria in their mouths, while the number of beneficial bacteria decreased. These changes may be related to the high sugar and low fiber content in fruit juices.

Intestinal:There is an increase in pro-inflammatory bacteria in the intestinal flora.Although the gut is less variable than the oral cavity, it has also been observed that the juice diet is associated with an increased relative abundance of some families of pro-inflammatory bacteria that may be associated with gut inflammation and cognitive decline.

　　Drink fruit juice ≠ eat fruit

Many people think that there is not much difference between drinking freshly squeezed juice and eating fruit,But in reality, there is a huge difference in the nature of nutrition between the two.After fruit juice is pressed, there is a slight loss of nutrients, such as vitamin C.

Source: CCTV News

The data shows that the more acidic the fruit, the smaller the rate of vitamin C loss. If the residue is discarded after juicing, dietary fiber is further lost.

　　Let your blood sugar rise quickly

After the fruit is turned into juice, the properties of the sugar itself change, from "endogenous sugar" to "free sugar",It has a great impact on blood sugar and can easily lead to an increase in blood sugar.As a result, the body absorbs sugar faster, and blood sugar levels rise faster than eating fruit.

Source: World Health Organization Guidelines for Sugar Intake in Adults and Children

　　Increased risk of obesity

Drink juice to lose weight? In fact, drinking too much may gain weight! For example, a glass of orange juice needs 5~0 oranges,This will quietly make us eat more sugar.In addition, the satiety of the juice is very low, there is no pressure to refill the cup, and it does not delay eating, which also increases energy intake.

　　Gout and fatty liver risk

Fructose is abundant in fruits, whileFructose intake can increase the production of uric acid, which can lead to high levels of uric acid in the blood.And hyperuricemia is one of the main causes of gout. In addition to these, it can also lead to problems such as fatty liver.

　　How to drink juice to be healthy?

　　Choose low-sugar fruit juices:Choose fruit juices that are low in sugar and slow to raise blood sugar, such as coconut water, tomato juice, and watermelon juice.

　　Juice squeezing should not be removed:Fruit purees are healthier than fruit juices, and fruit purees retain dietary fiber, which is more nutritionally superior.

　　Control the amount of juice:It is best not to exceed 150 ml of fruit juice a day, and at the same time reduce the amount of fruit appropriately.

　　Rinse your mouth as soon as possible after drinking:so that sugar does not increase the risk of tooth decay.

　　Don't take medicine with fruit juice:Grapefruit juice, for example, can interfere with the metabolism of statins and reduce their effectiveness

In addition, dietitarian Liu Li said,In the daily drinking water, the most important thing to drink is plain water;Tea, milk, soy drinks and sugar-free coffee are good for health and should be consumed in moderation. Sugar-sweetened beverages can be consumed in moderation when needed, but are not essential; Low-nutrient, high-calorie sweetened beverages should be drunk sparingly, let alone replacing plain water.

Transferred from the WeChat public account of People's Daily

Source: Guangzhou Anti-Evil