Are fruit juices good or bad for weight loss ?


While some people believe that whole fruit is a great breakfast option, others recommend drinking fruit juice to lose weight. However, according to the World Health Organisation’s Global Report on Obesity and Overweight, fruit juice should not be recommended as it increases your risk of obesity or diabetes. The report states that “fruit juices contain 25-30% sugar by volume.”

The problem is that fruit juices and smoothies can often marketed as healthy drinks but they’re actually high in sugar. If you really need to drink something, why not go for milk or green tea instead?

Fruit juices might be nutritious, but they have lots of sugar, which can make you gain weight if you drink them in excess. Fruit juices can also be high in calories and low in fiber, making them a poor protein source that can lead to nutrient deficiencies. 

Fruit juices can cause weight gain:

A fruit juice usually contains more sugar than you might think. It says that a cup of fruit juice can have as much as 22 grams of sugar in it. That’s twice the amount of sugar than you’ll find in about three chocolate bars.

A fruit juice could be said to be one of the most convenient drinks to sip from on the go, but it is also one of the worst choices when it comes to weight loss. While fruit juices are often touted for their vitamin and antioxidant content, they are also loaded with sugars and calories that will ultimately contribute to weight gain.

In essence, fruit juices are a sweet option that will only be good for your health if you’re trying to gain weight instead and in a healthier way than binging on junk or soda.

Eating whole fruits instead can benefit weight loss, as they have much more nutrients and vitamins that don’t get lost with the squizing process. Fruits in their solid form can feed our bodies at a much slower rate with less calories consumed.

Other possible health risks:

Sugary fruit juices can lead to the development of metabolic syndrome, a condition that is characterized by insulin resistance and high blood sugar levels.

While some people may not be able to feel the effects of this condition until it becomes life-threatening, others will recognize symptoms as early as in their mid-30’s and need medication due to diabetes or other related conditions.

A good alternative for weight loss:

In today’s world, there are many people who want to try out a healthier lifestyle but don’t know where to start.

There are many ways that these people can begin their journey like starting with small changes like replacing sugary fruit juices with eating whole fruits or drinking fruits-infused water. Lemon-infused water, cucumber-infused water or even strawberries-infused water can be very tasty and refreshing when consumed cold too.

Fruit juices are often proposed as a healthy alternative to other sugary beverages like soda. At first glance, fruit juice can be seen as a healthy drink that contains lots of vitamins and minerals. But, they are also high in sugar and fat!

If you’re trying to lose weight and are only looking for a light snack or something to keep your mouth busy then think about lemon-infused water for a cold refreshing drink. Or, almonds as a snack to be eaten on the go.

Almonds are a good alternative for people who want to lose weight. Almonds have fiber and proteins which give the body the nutrients needed for weight loss, not to mention they are low fat and high in protein.

Rather eat a fruit than drink it:

If you’re craving a specific fruit then you’d much rather eat the whole fruit, than drink in in the form of a juice. If you convert a fruit into a glass of juice, you’d most probably need more than just one piece or one whole fruit to make a full glass, which means more sugar and more calories.

On the other hand, eating the fruit may satisfy your craving for the fruit faster. It will also keep your stomach full for a while, when you consume it in the form of a solid rather than a juice. That’s why eating the fruit rather, then drinking it is a much smarter option especially for weight loss.

Check out our article about when the best time for eating fruit is and whether it’s better taken before or after a meal. It also discusses the benefits of each fruit and what you may get out of it.

Fruit juices will not help weight loss because they are often high in sugar and fat. Instead, one should drink water to stay hydrated and opt for fruits with less sugar to eat rather than drink.

Bottom line:

There is a lot of confusion on sweet and nutritious fruit juice, but it should not be used as a weight loss tool. In fact, the sugar content in juice can lead to weight gain.

If you’re on a hardcore weight loss journey, then it may be better to make yourself a protein shake when building muscle or lemon-infused water to take with you to the gym.

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