Is there a beneficial difference? Yes! The truth is that we get so much more from whole fruit! And isn’t that what we want from life? To get more!!!

Although fruit juice provides some vitamins, minerals and anti-oxidants, whole fruit provides the most intact collection of these nutrients, and more. Many of these nutrients are found in the skin and pulp which is removed during the juicing process.

The skin of the fruit

The edible skin of the fruit has the most contact with sunlight during growth. This light helps create a variety of pigments including flavonoids and carotenoids. These nutrients have been researched thoroughly and have shown to protect health as well as prevent many conditions such as cancer and heart disease.

The skin also provides a very important nutrient called fiber. This type of fiber is specifically known as insoluble fiber. Insoluble fiber is the part of the plant that cannot be broken down in the stomach as it does not dissolve in water. This means it passes through the system undigested resulting in a laxative effect. It adds bulk to the diet and thus helps with blockages and constipation.

Unfortunately, when we juice most fruits, we usually remove the skin and thus lose majority of these nutrients.

The pulp of the fruit

The pulp provides soluble fiber as well as many vitamins and minerals. Soluble fiber attracts water in the gut, forming a gel which helps to slow down digestion. This steadies the rate that glucose is absorbed in the blood and can therefore be beneficial in Diabetes and insulin control. The gel also makes one feel fuller and can aid in weight loss. Soluble fibers also help keep cholesterol levels down as it binds with fat and is then excreted. We often lose a lot of soluble fibers and vitamins in the juicing process.

Is fruit juice healthy?

Fruit juice can be a healthy option if it is the only thing available. However, fruit juice has been robbed of its fiber, vitamin and minerals and is a form of concentrated sugars that lacks the supportive nutrients which aid in digestion of these sugars. Because fruit juice has a much higher concentration of fruit sugars than whole fruit, it gets digested a lot faster than whole fruit causing a rapid increase in blood glucose levels.  More sugar also means a higher energy intake which may result in weight gain.

Often, fruit juices from supermarkets have added sugars, preservatives and sweeteners resulting in more ‘additives’ and less fruit. One can consume large amounts of this with the idea of getting adequate nutrition when in fact you consume empty calories.

Fruit juice can also replace beverages high in nutritional value such as milk. This results in a compromise of important vitamins and minerals such as Calcium.

Practical tips

If fruit juice is the only available option, and better choice than a soda, it is recommended that one dilutes the juice: 1/3 juice to 2/3 water.

Look for 100% fruit juice with as little ‘added ingredients’ as possible.

One can juice fruit with added vegetables in a vegetable juicer to retain as much of the pulp as possible.

Or simply bite into a juicy whole fruit with a glass of water on hand.

   Article written by Karen Steel Smith (RD SA)  - Dieticians at work