Orange vs orange juice
Think about this, it takes 3-4 oranges to make a one-cup serving of orange juice. You can drink a cup of orange juice in 25 seconds and instantly ask for another glass. How long does it take to eat 3 oranges, even if they have been peeled and sectioned for you? After eating 3 oranges, will you eat 3 more?While whole pieces of fruit keep you busy and satiated, fruit juice makes you want to drink more.
With about 48 calories and 2.4 grams of fiber (source USDA), a whole orange is more than orange juice. You could have 2 oranges for the same calories in a cup of juice, plus the bonus of 5g of fiber. Also the carotene (vit A) content is drastically reduced in orange juice as compared to a whole orange. Adding a piece of fruit to your breakfast is an easy way to pump up your nutrients. Switch it up with a variety of colors and flavors, like berries, pineapple, kiwi, melon, and bananas.
Here are a few more problems with Whole fruit Vs Fruit juice
1.Fruit juice, even 100% freshly squeezed, is a concentrated dose of sugar that is quickly ingested by our body, spiking blood glucose levels and straining our pancreas.
2.Juice loses one of the most important nutrients that whole fruit provides – fiber. The cell structure of the fruit keeps the sugars “under control”, and as a result there is no spike in blood glucose levels.
3.Juicing an entire fruit and consuming the juice without filtration may theoretically keep the fiber in your drink, but actually tears down these fiber linings and results in blood glucose spikes as well.
4.You're going to feel hungrier faster than you would if you ate the whole fruit.
In summary: drink water, eat fruit. Save juice for occasional treats. Skip the fruit juices, and make it a habit to enjoy real fruit.
Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover