Cutting out soda from the menu is one of the first steps taken by people who want to lose weight or simply follow a healthy diet. And most of them stick to a simple tip for that: replace the soda cup you drank daily with fruit juice.
Sounds healthy, doesn't it ?! However, it is worth noting that when talking about fruit juices, should be considered both those that are natural? ie prepared directly with the fruit? as the industrialized options (usually box), found for sale in supermarkets, bakeries etc.
So the question remains: Are fruit juices really good substitutes for soda? Below, Pamela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, clarifies this and other important questions on the subject.
Are canned fruit juices as harmful as a soda?
The title 'fruit juice' inevitably refers to the idea of a healthy, natural drink option. However, when it comes to canned box products, this is not valid.
Pâmela Miguel points out that most of the box juices found on the market are not suitable for consumption. "They contain a lot of sugar, or light and diet sweeteners, and chemical additives (colorings, flavorings, acidulants), which stress the body and lead to the accumulation of toxins, disrupting its functioning," he explains.
According to the nutritionist, the ideal is always to analyze the label and check the ingredients used in the product. "The first ingredient on the list is always the one that is in the largest amount and usually sugar," he says.
Can natural fruit juice replace soda?
Pâmela Miguel explains that natural fruit juices are healthier options when compared to soft drinks. Regardless of the caloric value of the drink? very pointed in the case of zero soda ?, juice is the best option ?, he says.
The nutritionist points out that fruit juice provides important vitamins and minerals for the body's functioning, while soda offers a high amount of sodium and chemical additives, which accumulate toxins in the body and make it difficult to function.
How to consume natural fruit juices without harming the diet
However, it is not because a food or drink is healthy that it should be consumed in excess. Even juices prepared with the fruit, and without sugar, should be taken moderately.
Pamela explains that in relation to the type of fruit chosen to make the juice, what should be noted is the amount of fruit used to make a glass. Ideally use a portion of the fruit in question and dilute the juice with a little water. Another important caution is not to strain the drink, to maintain the amount of fiber ?, highlights.
The nutritionist points out that fruit juices, while providing several health benefits, contain fructose (fruit sugar). "Fructose is metabolized quickly by the body, releasing glucose quickly in the bloodstream, and often contribute to the storage of fat, especially in the abdominal region," he explains.
One way to make the juice healthier and reduce the speed with which glucose enters the bloodstream, according to nutritionist Pamela, is to insert some fiber into the drink. For example, one tablespoon of flaxseed flour, green banana flour, seed or chia flour may be placed. This way, we control the glycemic index of the juice, favoring its consumption for diabetics and for those who are on a weight control diet ?, he says.
Another tip of the nutritionist is to add vegetables in the juices. "So we will have vitamins, minerals and fiber in one composition," he says.
Remember that fruit juices also contain calories and consumption should not exceed three glasses a day. "They also should not replace the daily intake of water," says nutritionist Pamela.
The Fruit X Fruit Juice
But are the benefits that a fruit juice offers to the body the same as the natural fruit?
Pâmela Miguel explains that the consumption of fruits, as well as fruit juice, provides vitamins, minerals and fiber important for the proper functioning of the body.
Juices offer some advantages, as the nutritionist points out: they have the ability to speed up metabolism; They are a great source of energy before training, improving activity performance. assist in controlling body temperature; improve the digestive process; They help in the proper functioning of the kidneys and keep the skin healthy and hydrated.
However, remember that the greatest care is not to overdo the portion of fruit used to make the juice, which would significantly increase the amount of calories ingested.
Why not drink sugared fruit juice
Many people confess that they can only drink natural fruit juice if it is sugared. However, this habit is not recommended.
Sugar increases the glycemic load and the glycemic index of the juice, ie increases the amount of glucose and the speed with which it enters the bloodstream. This can increase the risk of diabetes, increase inflammation in the body and favor the accumulation of fat ?, highlights Pâmela Miguel.
"If the sugar used is still refined, there is only the addition of calories in the juice, without any nutritional advantage," adds the nutritionist.
Are fruit pulps a healthy option?
The nutritionist Pâmela explains that, after the natural juice, the pulp is the best option. "But always check the packaging to see if the product contains only frozen fruit, without chemical additives (colorings, flavorings, acidulants)," he adds.
Another tip of the nutritionist is to buy the fruits and make their own pulps at home.
Smoothie X Fruit Juice
The so-called smoothies have been very successful. And they are generally viewed as a healthy drink. But the question remains: does it offer the same benefits as a natural fruit juice?
The smoothie is a mixture of fruits, some frozen, that becomes a creamy and tasty option to replace a snack. Contains vitamins and minerals, mainly because it has a mixture of fruits ?, explains Pâmela Miguel.
However, although liquid, it should replace an afternoon or morning snack, as Pamela adds. "Including fiber in the preparation is also a good option," he says.
The nutritionist points out that you need to be careful with the smoothie options ready on the market. "Always check the ingredients if the product does not contain chemical additives (colorings, flavorings, acidulants)", finishes.
Recipes: 4 Choices of Healthy Fiber Juices
Want some tips for including fiber in your fruit juices? Check out some ideas:
1. Orange juice with flax seed
- 1 cup of orange juice
- 1/4 papaya papaya
- 1 tablespoon flaxseed
Mix all ingredients in a blender. Do not sweeten and try to take without straining.
2. Green banana biomass multi-fruit juice
- 200 g of green banana biomass
- 500 ml orange juice
- 400 g of seedless watermelon
Beat everything in a blender, pour into a jar and refrigerate.
3. detox juice with watermelon and mint
- 200 ml seedless watermelon juice (2 medium slices)
- 2 mint leaves
- 1 pinch of ginger powder
- 1 tablespoon flax seed
Beat all ingredients and strain if necessary.
4. Passion fruit juice with chia
- 1 passion fruit pulp
- 1 tbsp lemon juice
- 1 teaspoon
- 200ml of cold water
Beat everything in a blender, strain and take ice cream.
So if you really want to replace soda with a healthy option, bet on natural fruit juices, always made without sugar. If possible, follow the nutritionist's tip and add fiber to the drink. But do not overdo it!
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