Freshly squeezed juice is not as good as you think. Stop drinking it.

A lady said that her family didn’t like eating fruit very much and thought chewing it was too troublesome. Now it has been turned into juice, and it only takes one minute to drink a large glass. It is really convenient. Since getting the juicer, everyone in her family eats two to three kilograms of fruit every day. Anyway, the family is not short of money, so spending a hundred or ten yuan on fruits is nothing. Does it count as promoting the development of agriculture?

So, is drinking fruit really better than eating fruit? Let’s take a look at the results of scientific research first.

First of all, let’s talk about what ingredients in fruits can enter the juice.

The main healthy ingredients in fruits include pectin, cellulose, antioxidant polyphenols, potassium, calcium, vitamin C, carotene, anthocyanins, organic acids, etc. Sugar is not its key health component. Sweetness only brings good taste, but also brings the potential for obesity and the risk of raising blood sugar.

Among these healthy components of fruit, most pectin and all fiber are insoluble in water, which gives the fruit its chewy texture. Polyphenols are partially soluble in water but can impart a bit of astringency. Organic acids and sugars are also soluble in water, which impart sour and sweet flavors respectively. Potassium and vitamin C are easily soluble in water. Anthocyanins are easily soluble in water, while calcium and carotene are insoluble in water.

Components that are easily soluble in water, such as sugar, potassium, and anthocyanins, will enter the juice, but insoluble fiber, calcium, iron and other insoluble elements will not enter unless they are connected. Eat the dregs together. Moreover, the cells in the fruit are intact and oxygen cannot enter; pressing and pulping will destroy the cell structure and cause exposure to oxygen, and the latter is more serious. Direct contact with oxygen causes the loss of many nutrients and antioxidants.

When you see this, you will understand that if you use a "juicer" to squeeze out the juice from the fruit and remove the residue, then all the cellulose and most of the pectin in the fruit will be given up. All the sugar goes into the juice. The advantage of slow-speed squeezing of juice is that the cells are not directly broken up by a high-speed rotating blade, and the oxygen contact efficiency is low, which slows down the oxidation rate of vitamin C and polyphenols. This is its much-publicized advantage, but this does not mean that there is no loss of vitamins at all, nor can it make up for the shortcomings of complete loss of dietary fiber and partial loss of minerals.

If you use the blade beating method to make fruit pulp, then under the action of the high-speed rotating blade, the plant cells will be broken and at the same time, they will quickly and efficiently come into contact with the oxygen drawn into the liquid by the vortex, which will cause extreme damage. In severe "enzymatic oxidation", more than 80% of vitamin C will be lost immediately, and polyphenols will also be rapidly oxidized and discolored. In other words, regardless of the lack of heating, beating will destroy vitamins more seriously than heating. People must not underestimate the power of enzymes such as polyphenol oxidase and vitamin C oxidase in plant cells to destroy nutrients.

Studies have found that although fruits are sweet, eating fruits is different from drinking sweet drinks. Normal eating of fruits by healthy people will not cause obesity, nor will it increase the risk of diabetes. The Harvard School of Public Health analyzed the diet and physical examination data of more than 150,000 women and more than 30,000 men and found that under other similar dietary and living conditions, those who consumed three servings of fruit per week were less likely than those who did not. Compared to people who ate fruit, the risk of developing type 2 diabetes was 0.98. In other words, for healthy people, eating or not eating fruit has very little impact on the risk of diabetes. A serving here is about a medium-sized apple, or 1/4 cup of dried fruit, or 1/2 cup of fresh, frozen, or canned fruit. A Japanese study that followed more than 40,000 middle-aged and elderly people for 5 years also found that eating 500 grams of fruit a day has no effect in preventing diabetes, but it does not increase the risk of diabetes. Some studies even show that fruits such as blueberries, grapes, and apples can help reduce the risk of type 2 diabetes.

However, those who are afraid of obesity and diabetes should not be happy about the benefits of fruit. However, a large number of studies have shown that consuming fruit juice not only fails to reduce the risk of diabetes, but may even promote weight gain and increase the risk of diabetes. trend.

Turning fruit into juice, even 100% juice, or even juice made at home, cannot have the same effect as whole fruit.