Can’t Lose Weight? Do Not “Drink” Excess Calories!
Today, we will talk about juices.
Imagine a glass of fresh, cold juice… such a living color, blissful taste and a whole mine of vitamins – how can anybody refuse it?
Is there a benefit in a glass of juice?
It is hard to give a definite answer whether juice is useful or not. Manufacturers are promoting juices as healthy and useful foods, but mostly the truth is that packed juices contain the same amount of calories as sweet fizzy drinks. Small number of vitamins and minerals in their content cannot compensate the damage caused to the body by huge doses of sugar.
Prior to their commercial release, factory manufactured juices are stored in large tanks in a more or less oxygen-free environment. This condition may last up to a year, which gradually leads to the loss of natural taste and flavor. Therefore, manufacturers have to add artificial coloring and sweeting agents. And even if you buy high-quality juices, they have already lost their original properties by the time of purchase.
What is the solution?
Logic dictates for us to drink freshly-squeezed juices. But not everything is that easy here as well.
Even freshly-squeezed juice has no nutrients compared to what the whole fruit contains. For example, fresh orange juice contains vitamin C, folic acid, B vitamins, potassium, and antioxidants. However, its nutritional value is much lower comparing to the whole orange. The main challenge is a complete absence of fiber that means that the body does not make any effort to uptake the juice. You may think of it as drinking virtually sugar syrup.
• a glass of Coca-Cola contains 140 calories and 40 grams of sugar (10 teaspoons);
• a glass of orange juice contains 165 calories and 39 grams of sugar (9.8 teaspoons).
When we eat whole fruits, we expend more effort to digest rind and pulp. Moreover, natural fibers (fiber) connect the fruit sugar within and promote its slower release in the digestive process. It helps the body to redistribute the energy received in the best way.
Another advantage of fiber is that it protects us from food cravings. Few people can afford to eat 3-4 apples in one sitting. At the same time, a glass of juice without pulp cannot fill anyone. Therefore, you may easily add some more fruits (and all the sugar they contain) during the day. Do not expect to keep a slender form in that case.
Does it mean that you have to give up all fruit juices once and for all?
We are not followers of radical methods. We have learnt by experience: adhere to moderation in everything and do not restrict yourself in anything by force. This is the most effective strategy.
So the best way is to keep the moderation.
Experts advise people who do not have problems with weight to drink not more than 1 glass per day. It is more adequate to maximize benefit from consumption of juice and minimize its harm.
How to do it?
1. Do not drink packed juice.
Do not become addicted to store juices that have passed processing. Make fresh-pressed juice on your own from natural fruits.
2. Water juice.
In this way, you will be able to choke off the sugar craving without refusing from the pleasure.
3. Drink vegetable or fruit and vegetable juices.
Beet, carrot, tomato fresh juices do not contain sugar, but they feature a lot of antioxidants, vitamins and minerals. At first, when developing a habit, you should make fruit and vegetable juices – they are delicious!
4. Buy a proper juicer.
A good juicer refers to the models retaining nearly 100% of the fruit pulp and fruit skin. Thus, all of the useful fiber will remain in your glass.
5. Be in moderation.
Sweet fruits are good for you as long as you do not eat too much. Half (1/2) portion a day is enough. Fruit amounts in fresh-squeezed juice should not be greater.
6. Gradually replace fruit juice with the whole fruits.
Thus, you will get all the nutrients intended for your body by nature.
7. Replace half of the fruits you used to eat with vegetables.
Vegetables provide you with the same vitamins, but do not contain sugar which is deposited in the most remote places in our body.
All these methods are tested and effective. You can definitely find something among them that is right for you!