What happens if a diabetic drinks fruit and vegetable juices? With unexpected results

Fruit and vegetable juice with a healthy image. There are also products with the ugly phrase that one can eat a day's worth of vegetables. But what happens to your body if you keep drinking it? Surprising facts have been revealed.

Unexpectedly many sugars in fruit and vegetable juices

A variety of fruit and vegetable juices are sold at convenience stores and supermarkets. There is a healthy image, but when you check the amount of carbohydrates (carbohydrates), some of them are surprisingly high.

Orange juice (concentrated and reduced juice) contains 42 kcal per 100g, 10.7g of carbohydrates, including 7.9 fast-absorbing monosaccharide. If it is a 200mL pack, it will be calculated to consume 20g or more of carbohydrates.

* Vegetable juice is the same. If you think Carbohydrate = Carbohydrate, if you pack 200mL, you will take 15-20g. Each rice ball has 180 calories and contains 40g of carbohydrates. Half of the fruit juice is consumed.

If you are trying to healthy eating but you still do not lose weight, your habit of drinking fruit and vegetable juices may have an effect.

Since both fruit juices and vegetable juices are liquids, their absorption is faster and blood sugar levels can be sharply increased than if they are eaten with solid solid chewing.

Fruit and vegetable juices do not replace fruit and vegetables

If you want to eat fruit, it is recommended that you eat it as it is, not in juice. Fruit also contains dietary fiber, it is chewed well, broken down in the stomach, gradually flows into the small intestine, and nutrients are absorbed little by little. It is better for the body to go through this process.

Fruits also contain a lot of sugar, so it's not good to eat too much for people with diabetes, but it contains a lot of useful nutrition, so in most cases if it is the right amount for a snack when you want sweets there is no problem. If you are interested, consult your doctor or dietitian about the appropriate amount of fruit you can eat.

Drinking fruit juice daily increases the risk of diabetes

The fruit juice you drink while thinking good for health may have led to weight gain. A survey of 187,382 students from the Harvard School of Public Health revealed that people who often eat low-sugar fruits are at reduced risk of diabetes.

As a result of the survey, it was found that the rate of developing type 2 diabetes decreased by about 10% in people who ate fruits such as blueberries, grapes, raisins, apples and pears three times a week. People who ate blueberries, grapes, and apples more than twice a week had a 23% reduction in the risk of diabetes compared to those who ate nothing at all.

Conversely, people who drink fruit juice every day had an increased risk of diabetes of 21%. In addition, the risk of diabetes was reduced by 7% when three servings of a weekly fruit juice were changed to eat the fruit as it was.

Similar results have been obtained for vegetable juice recipes, and it has been shown that the effects of any healthy food can be reduced by processing it as juice.

The hidden culprit of weight gain is fruit juice

If you do not lose weight easily after trying a diet, you may want to take vegetables and fruits without juice. A study at the Virginia Mason Medical Center in the United States found that for every cup of juice (about 180 mL) per day, 100% juice intake increased by 0.18 kg over three years.

The research team conducted a 3-year follow-up survey of 49,106 postmenopausal women who participated in the Women's Health Initiative, a large-scale prospective cohort study. If you drink juices that are low in dietary fiber, the sugar can quickly be taken into the blood, making insulin less effective and adversely affecting metabolism.

On the other hand, it was suggested that eating the fruit itself may reduce weight. He found that eating fruits once a day could expect a weight loss of about 0.45kg over three years.

It is not recommended to eat vegetables and fruits in juice

It is important to eat the whole fruit and vegetables, including the skin. I'm curious that fruit juices don't contain much fiber, the researcher said.

Fruit and vegetable juice contains only fruit juice, and the sugar contained in the juice is fructose, which is a monosaccharide, and easily raises the blood sugar level in a short time. On the other hand, eating whole fruits and vegetables slows digestion and absorption due to the abundance of dietary fiber, and increases blood sugar levels moderately.

Add about half amount of green and yellow vegetables such as carrots in bag, spinach and broccoli, and light-colored vegetables such as cabbage, lettuce and onion, and add root vegetables, seaweed and mushrooms rich in dietary fiber to add vitamins, minerals and dietary fiber. Etc. can be taken evenly.

I would like to use this as a chance to enjoy my eating and protect myself from diabetes, instead of pouring it away with juice.