Myth: Drink juice = eat fruit.

Analysis: Fruit juice is a healthy drink in many people's minds, at least stronger than fruit juice, and even thinks that drinking fruit juice is equivalent to eating fruit. In fact, they are not the same.

First of all, the nutritional value of fruit will be slightly reduced after being squeezed into juice. For example, the vitamin C content that everyone cares about is 88% after kiwifruit is squeezed, 71.1%after strawberry is squeezed, and 67.24% after orange is squeezed. If the residue is discarded after squeezing, it will be further lost.

Secondly, the sugar in fruit juice is free sugar. The sugar in fresh fruit originally exists in cells, which is called "endogenous sugar". However, after being squeezed, the cell wall is destroyed and the sugar is free outside the cells, which becomes free sugar. Free sugar has a greater impact on blood sugar and is more likely to raise blood sugar. Besides, the juice is easy to drink, and the feeling of fullness is not strong. It is no problem to drink two large glasses at a time. For example, it is difficult to eat two big apples directly, but it is easy to drink the juice squeezed by two big apples.

Drinking fruit juice instead of eating fruit often leads to high blood sugar and high calorie intake, which is not conducive to sugar control and weight control, and also increases the risk of dental caries.

Studies have shown that eating whole fruits, especially blueberries, grapes and apples, can reduce the risk of type 2 diabetes; Drinking more fruit juice will increase the risk of developing type 2 diabetes.

Therefore, don't equate drinking fruit juice with eating fruit. In terms of health, it is: whole fruit > puree > juice.

Source: scientific rumors

Review experts:

Author | Xue Qingxin Registered Nutritionist

Audit | Chen Ran? Deputy Research Librarian (Science Communication)/Senior Engineer, COFCO Institute of Nutrition and Health