Are Fruit Juices Really Healthy ?
There is a general perception that fruit juices are healthier and less caloric than sugary sodas. Yet, some people argue that fruit juice is just as harmful to your health as sugary soda, even though it's touted as being healthy.
There are two types of juices, depending on how they are processed:
- Regular juices by major brands
- Freshly squeezed juices
According to 45% of users, branded juices are considered unhealthy because they contain artificial ingredients and sugar, in contrast to cold-pressed juices that are perceived as healthier due to their natural ingredients. For the rest of the users, there is no noticeable difference between the two, so we've outlined the differences for you to make an informed decision.
The Differences Between The Two Are In Their Processing Methods
Branded juices:
It might seem straightforward to make juice out of fruit or vegetables. This process, however, is not as simple as it seems. It begins with centrifuging fruits and vegetables at high speeds in a commercial centrifuge. Next, the juice is pasteurized, thus extending its shelf life. After being diluted with water, additional ingredients are added to it, like artificial vitamins, minerals, syrups, colored pigments, and flavors. Here, the juices are packed into cartons/bottles for transportation. There may be some claims on the label that the product is made with natural flavors, colors, and vitamins, but they are added chemically at the end.
Freshly squeezed juices: Using a hydraulic press and slow pulverizer, cold-pressed juice is made by juicing fruits and vegetables with a special juicer. Fruits and vegetables are crushed and pressed to extract juice. Due to the fact that these juices are not heavily processed, they are not as shelf-stable as packaged juices.
How does cold-pressed juice benefit your health?
Fruit juices can become contaminated unless they have been treated for pathogens by pasteurization. The majority of packaged juices sold in the market are pasteurized or heated to make them safe to drink. Pasteurization, however, could lead to the loss of nutrients. Cold-press juices, which are made from pressure-based methods of food preservation, retain vitamins, minerals, and enzymes more efficiently.
Research also indicated that drinking these juices as part of a balanced diet might improve health and prevent disease.
The benefits of consuming fresh fruits, including their fiber content, are undeniable, but we can’t consume large quantities of fruits every day, so cold-pressed juice may be the perfect alternative.
The following list can help you make an informed decision about juices:
Be sure to read the label closely to avoid hidden unhealthy ingredients - such as sugars, usually disguised as something else.
Be aware of the amount of calories and serving size - Cold-pressed juice is highly calorie-rich because of its high nutritional content. Nevertheless, you don't need to abstain. Avoid overdoing cold-pressed juice, just keep an eye on how much you consume.
It's important to note that cold-pressed juices don't contain preservatives, so they last for a short time - be sure to check the expiration date to make sure that it is within the shelf life.
Note: The consumption of fruit and vegetables cannot be replaced by cold-pressed juices. But they can be consumed to supplement minerals & vitamins.
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