Whole Fruit v/s Fruit Juice – Which One Should You Choose?

If you’ve looked at a lot of healthy eating websites you’ve probably noticed that almost all of them promote eating whole fruits but very few of them recommend fruit juices. You might be wondering why this is the case. The reason for this is fairly simple. It doesn’t matter what kind of fruit you are juicing, the way to get the most nutrients from any kind of fruit is by eating the whole fruit.

The great nutritional benefits of the skin of fruit.

fruits-basketThere are some fruits that are just hands-down extremely healthy to eat. These include fruits such as blueberries, figs, apricots, apples, grapes, raspberries, pears and strawberries. Each one of these fruits gives you an enormous amount of biological benefits every time you eat them. But the thing that gives you the most bang for your buck is the skin of the fruit.  This the place where the fruit interacts with the rays of the sun as it is growing and this is where it stores most of its nutrients. The pigments which are the things which give the fruit its wonderful color are great sources of things like carotenoids and flavonoids which have been scientifically proven to help decrease the risk for developing cancer. Grapes are also noteworthy for helping give protect

ion against ultraviolet light. But when these fruits are turned into juice, it is not always possible to save the skin in the process.

How do you choose between the two?


You will find choices between whole fruit and juice in almost every dining establishment you go to. You might reasonably think that drinking a glass of juice is a great idea. But when compared side by side, juice has more calories per serving than a piece of whole fruit. It has less fiber and water-soluble vitamins per serving and it often contains added sugars. If it is not labelled 100% fruit juice then it is safe to assume that it contains other additives, usually high-fructose corn syrup which is loaded with calories. So, one 8 ounce glass of orange juice will likely have about 120 calories when compared to just an orange alone which will have only about 60 calories. Because of the extra fiber contained in pieces of whole fruit, you will feel fuller for a longer period after you’ve eaten this than you would if you had just opted for the glass of fruit juice.

The dietary fiber contained in whole fruit will also help keep your digestive system ticking along at a good rate and stay in balance and will help to lower your cholesterol naturally. Eating a piece of whole fruit will also help control your blood glucose levels whereas drinking a glass of fruit juice will most likely cause your blood glucose levels to rise dramatically.

It is true that fruit juice can definitely soothe a craving for something sweet but this is likely because the juice itself contains a lot of added sugar.

But if you must drink fruit juice here are a few tips to help you cut down on the calories in them.

  • Just fill your glass ⅓ or ½ full. If you have to go back for seconds, take a glass of water.

  • Give a glass of chocolate milk a try instead of a glass of fruit juice. You will get some sweetness from the chocolate used in the milk without a lot of those extra calories and you will get the benefit of having a glass of milk.

In an interesting study conducted at Harvard University researchers found that people who drank fruit juice were more susceptible to developing Type II diabetes. They also discovered that eating whole fruits lowered people’s risk of developing Type II diabetes.

The study which was published in the British Medical Journal in 2013 looked at data which were gathered from 1984 through 2008 and included about 13,000 participants.

The scientists paid close attention to the overall fruit consumption taken in by each of the participants as well as monitoring consumption of specific types of fruit and other fruit juices in particular.

The participants who ate at least two servings of whole fruits per week were shown to reduce their overall risk for developing Type II diabetes by as much as 23%. This was a dramatic difference from those participants who ate fewer than one serving of whole fruits each month. The opposite effect was seen in those participants who drank more than one serving of fruit juice each day. The team of scientists discovered that just swapping out 3 servings of fruit juice per week for a piece of whole fruit helped people to reduce their risk of developing Type II diabetes by about 7%.

Based on this study alone, it’s easy to see that the benefits of eating whole fruit so dramatically override the benefits derived from drinking fruit juice that one would almost say there is no contest. This is a very piece of valuable information for anyone who has a weight problem who has been diagnosed as being pre-diabetic. My personal take on this is that if you have received a diagnosis of being pre-diabetic you should do everything humanly possible to keep yourself from moving into the diabetic category. Diabetes is a very serious illness and many people erroneously think that if they have Type II diabetes that it’s not “as serious” as the disease that people who have to “take shots” is. But, Type II diabetes is even more dangerous for precisely this reason in my opinion. Many people who have Type II diabetes do not take it seriously enough. They don’t monitor their blood glucose levels enough or follow their diets closely enough and it is precisely this group of people who go on to develop serious diabetes complications such as liver failure or blindness.

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