Juice drinking might be a simple, invigorating method to get the nutrients you need into your diet. However, all juices are not created equal, and some may be more beneficial than others.
If you’re attempting to reduce weight, some of the worst juice options to avoid are those that are high in sugar. The key is not to cut out these drinks if you enjoy them, but keeping track of how much your drinking can significantly assist with weight reduction.
According to Courtney D’Angelo, MS, RD, “We tend to believe 100 percent fruit juice is so healthy for us that we drink a little too much of it,” she adds. “All-natural grape juice is high in vitamins and other nutrients but has a lot of calories and natural sugar.”
One of the most important reasons for limiting your intake of sugary juices when attempting to lose weight is that most have little fiber or protein. D’Angelo states, “If you look at a juice like Welch’s 100% Grape Juice, which has 35 grams of sugar, only one gram of protein, and zero grams on fiber, it becomes clear that it’s not an ideal choice.”
Grape juice, for example, may be one of the worst offenders. However, it isn’t the only juice that might cause you to put on weight. According to studies, sweetened beverages can often lead to weight gain and obesity. What’s more, when you are following a weight reduction plan, finding nutrient-dense meals and drinks that aid in satiety and feeling fuller is typically beneficial.
According to a study released in Nutrients, fructose, which is present in most fruit juices and fruits, is ineffective in providing satiety. Diabetes UK also cautions that consuming fruit juice without enough fiber intake will allow the sugar in the drink to enter your circulation faster than if you ate the actual fruit.
Fiber delays the rate at which sugar enters your blood, as well as helping to slow down digestion, which can help you feel fuller and more satisfied for longer. According to The Journal of Nutrition, high-fiber diets result in greater weight loss.
If you’re looking for a juice that has less sugar and more fiber, try drinking V8 High-Fiber Vegetable Juice or if you want something sweeter, try eating your favorite fruit rather than juicing it.
There’s no need to get rid of your favorite fruit juice at the end of the day, especially because they frequently include beneficial nutrients and antioxidants. However, if you’re attempting to lose weight, consider combining a tiny glass of juice with a high-fiber, high-protein meal like avocado on whole grain bread or veggies and hummus.