1, drinking freshly squeezed juice is easy to get diabetes.
According to the Daily Mail, the latest research published in The Lancet Journal of Diabetes and Endocrinology found that there may be a certain relationship between drinking a lot of fruit juice and the increased risk of diabetes. New research shows that drinking 500 ml of grape juice every day for three months will increase the risk of insulin resistance, which will lead to type 2 diabetes. Overweight participants' waistlines will also increase. Therefore, scientists warn that fruit juice should not be counted as "five servings of fruits and vegetables a day" because the sugar content of fruit juice is higher than that of fruit, but the dietary fiber content is far lower than that of fruit. In other words, fruit juice is far from being as healthy as people think.
In this regard, Yi Zhu, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, told the reporter of Life Times that previous epidemiological studies showed that eating fruits often can reduce the risk of diabetes, while drinking freshly squeezed juice often will increase the prevalence of diabetes. The advantage of eating whole fruit is that a large amount of dietary fiber "fools" our brains and no longer feels hungry, so the liver reduces the production of glucose, increases glucose tolerance and insulin sensitivity, and reduces the risk of diabetes. Compared with fresh fruit, the loss of dietary fiber and pectin in fresh fruit juice is the biggest. Pectin helps to control blood sugar and blood lipids, while dietary fiber not only helps to prevent constipation and colon cancer, but also lowers serum cholesterol and reduces the risk of coronary heart disease. In addition, the loss of these two nutrients also reduces the satiety of juice, which makes people unconsciously drink a few more cups. Freshly squeezed fruit juice contains a lot of natural sugar, and its energy density and sugar content are not low, thus increasing the risk of diabetes.
So the nutrition of freshly squeezed juice is not as good as that of fresh fruit. Yi Zhu suggested that if there is no problem with the digestive system, it is best to choose fruit. If you really want to drink fruit juice, you can try to eat fruit residue after drinking freshly squeezed fruit juice, or you can make the fruit very fine and drink it with fruit juice.
2. Freshly squeezed juice will lose its nutrition.
Everyone who has a juicer at home likes to squeeze juice, but it will lose a lot of nutrition.
People who have a juicer at home usually squeeze a glass of fruit juice and vegetable juice, which is healthy and fashionable. But which is more nutritious, drinking fruit and vegetable juice or eating fruits and vegetables directly? Dr. Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, said that after juicing fruits and vegetables, nutrition will definitely be lost, mainly vitamins and antioxidants.
For example, when juicing, high-speed rotating leaves destroy cells, and vitamin C in fruits and vegetables will suffer heavy losses when encountering various oxidases. Antioxidant components such as flavonoids and anthocyanins will also be lost to varying degrees. Insoluble fibers and trace elements such as calcium will also remain in the slag. So it is popular to make juice now, but it is better to eat fruits and vegetables directly.
3. The harm of drinking freshly squeezed juice often.
1. Freshly squeezed juice is high in calories and easy to make children fat.
Because we only take the juice and discard the pomace, without adding water or ice, only three or five fruits can squeeze out a cup of juice. Speaking of eating fruit, we may only eat one orange at a time, but if we drink orange juice, there may be two or three oranges in our stomach in a few minutes. It can be said that a glass of fruit juice is made by concentrating the sugar of various fruits. According to the same weight, fruit juice will even have more calories than soda. A cup of freshly squeezed orange juice contains 1 12 calories, apple juice contains 1 14 calories, grape juice contains 152 calories, and Coca-Cola with the same weight contains 97 calories. It can be seen that the calorie of fruit juice actually exceeds that of soda water which is generally considered to be high in calories. This kind of fruit juice, which concentrates a variety of fruits, is easy for children to get fat if they drink it often, and it will also make children prefer sweets and increase the risk of obesity.
2. Freshly squeezed juice contains high fructose, which is not good for cardiovascular and cerebrovascular diseases.
A large amount of fructose in fruit juice can be easily converted into fat by the liver, and high intake of fructose will increase the risk of heart disease and type 2 diabetes. Studies have found that consuming more than 74 grams of fructose per day will greatly increase the risk of high blood pressure.
3. Fresh-squeezed fruit juice has serious vitamin loss, which is easy to make the elderly constipated.
Many people think that freshly squeezed juice will not lose the nutrition of fruit, and it is very nutritious. However, after a lot of research, it is found that all kinds of nutrition of fruits will be destroyed in the process of fresh pressing, especially the rich vitamins contained in fruits will be seriously lost. The researchers measured freshly squeezed cucumber juice, watermelon juice, pear juice and carrot juice, and found that vitamins were lost to varying degrees, and even 90% of vitamins were lost in the worst case. This result is very surprising! Moreover, the cell wall of freshly squeezed fruit is destroyed, and vitamin C will be exposed to air for oxidation. Many elderly people often drink some fruit juice instead of eating fruit in order to supplement the vitamins in fruit. However, due to the large loss of vitamin C during fresh pressing, dietary fiber is damaged to varying degrees. If they drink it for a long time, it will easily lead to constipation.
If you like fruit juice very much, you can also choose apples, pears and other fruits to juice together, or you can choose a blender instead of a fresh press, which can save some vitamin C and dietary fiber. But it's better to go back to the era of gnawing fruit and absorb the nutrition in fruit to the maximum extent.
4. How to prevent diabetes?
1, control diet
The key to treating diabetes is to control diet. Through diet control, it can promote the disappearance of urine sugar, reduce fasting blood sugar to normal, correct metabolic disorder and prevent various complications. The amount of staple food should be measured according to the patient's weight and labor intensity. The staple food is not higher than 250 grams per day. If you feel hungry again, you can increase vegetables that are rich in fiber and can lower blood sugar, such as onions, celery, kelp and spinach. Bean products, milk, lean meat and other non-staple foods in protein can be eaten.
Step 2 exercise regularly
Keeping exercise is very important for the prevention of 1 diabetes. It is absolutely beneficial to exercise for 30 minutes every day. You can choose walking, jogging and swimming. An important feature of 1 type diabetes is insulin resistance, that is, the body is not sensitive to insulin and cannot be used normally. Exercise can improve the sensitivity of insulin and effectively prevent type 2 diabetes. A survey in Finland found that exercise can stimulate the activity of islet cells. People who exercise for 4 hours a week or 35 minutes a day will have an 80% lower risk of diabetes even if their weight does not change.
Step 3 combine work and rest
Ordinary patients can take part in normal work, but should not be overworked. Abstinence. Stay optimistic and avoid mental trauma. Exercise can enhance glucose tolerance, reduce dependence on insulin, reduce insulin demand, lower blood sugar and improve abnormal blood lipid metabolism. Proper exercise can control obesity. Choose jogging, walking, practicing eighteen methods, aerobics, Tai Ji Chuan and other projects, starting with a short time and a small amount of exercise, and persevere. However, patients with fasting and severe diabetes should not exercise to prevent hypoglycemia shock and other diseases.
Step 4 control blood pressure
To lose weight through exercise and diet, we should pay special attention to abdominal fat, because abdominal weight loss can greatly improve glucose tolerance. Controlling hypertension is closely related to the development of diabetes.
Step 5 control your weight
Obesity, especially abdominal obesity, is a risk factor for type 2 diabetes. With the improvement of living standards, more and more obese children, diabetes began to "target" teenagers, which has to attract people's attention. In order to effectively prevent 1 diabetes, we must first lose weight and make it close to normal.
6. Control the amount of salt
Polyuria is one of the symptoms of 1 type diabetes. 1 Most diabetic patients are accompanied by hypertension and obesity. Eating too much salt will increase blood pressure, which is not conducive to the prevention and treatment of hypertension, so salt must be limited. Eating less salt can reduce the possibility of heart disease and stroke.