Zahra Oladi, a nutrition and diet therapy specialist, emphasizes in her review of the harms of natural juices that these types of beverages are not actually a suitable substitute for whole fruits. Despite the fact that juices may contain vitamins and minerals, the removal of the main fiber from fruits can have serious negative effects on the digestive system and the body's hormones.
The Necessity of Fiber in the Diet
Oladi says: “Fiber acts like a natural brake. When we eat a whole apple or orange, the fiber in them causes the natural sugar of the fruit (fructose) to be absorbed slowly, leading to a gradual release of insulin and an increase in blood sugar. This also contributes to a greater feeling of fullness. However, in juice, this effect is lost, and sugar enters the bloodstream rapidly.”
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This nutrition specialist warns that sudden fluctuations in insulin can lead to early hunger. Although juice is not absolutely harmful, continuous consumption and substituting it for whole fruits can have health consequences.
Serious Risks for Certain Groups
Zahra Oladi points out specific groups of people who should avoid consuming juice. Diabetics, overweight individuals, those with fatty liver, or those with high blood triglyceride levels should use whole fruit instead of juice. The natural sugar of fruit in juice form can accelerate blood sugar increases.
Additionally, parents should pay attention to common challenges regarding juice consumption by children. According to the new guidelines from the American Academy of Pediatrics (AAP), juice consumption for children under one year is completely prohibited. This prohibition is due to its negative impact on children's taste development and the increased risk of cavities in baby teeth.
For older children, there are also strict limitations that must be adhered to. Parents are better off providing whole fruits to their children instead of juice to benefit from its complete nutritional advantages.
Ultimately, Oladi emphasizes that occasional consumption of a small glass of fresh juice does not pose a problem for healthy individuals, but it is better that this beverage does not become a daily habit. Paying attention to nutritional details and healthy eating behaviors can play an important role in improving the overall health of the community.
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