In the eyes of many, fruits are perceived as nutritious and healthy, and fruit juice, squeezed from fresh fruits, is seen as a concentrated essence.

However, what many people may not realize is that juicing fruit significantly increases its calorie content while leading to nutrient loss. Today, let's explore the truth behind freshly squeezed fruit juice.

There's a substantial difference in nutritional essence between fruits and fruit juice. Contrary to popular belief, juicing fruits results in nutrient loss, as many valuable nutrients are destroyed during the process.

1. Increased Sugar Content:

When fruits are juiced, their sugar content becomes concentrated, leading to higher sugar levels. For instance, a cup of freshly squeezed apple juice may contain more sugar than a can of cola.

2. Loss of Dietary Fiber:

During juicing, most of the dietary fiber in fruits is discarded. Dietary fiber enhances satiety, promotes intestinal motility, and plays a crucial role in preventing and alleviating constipation, aiding digestion, and controlling weight.

Though fruits contain sugar, the World Health Organization's "Guideline: Sugars Intake for Adults and Children" does not include fruits in its definition of free sugars. This exemption is mainly due to components like dietary fiber, which can "counteract" the negative effects of sugar in fruits.

However, after being turned into juice, the lack of dietary fiber highlights the sugar issue, categorizing juice (including freshly squeezed pure fruit juice) as part of free sugars.

3. Loss of Antioxidants:

Vitamin C, beta-carotene, and polyphenol antioxidants in fruits also experience some loss during juicing. This is because, during juicing, fruits are cut and blended, allowing antioxidants like vitamin C to oxidize upon exposure to oxygen in the air, leading to a reduction in their content.

For example, considering vitamin C, experimental data shows loss rates of 84.11%, 58.92%, and 32.76% respectively for freshly squeezed cucumber, mango, and orange juices, a significant reduction.

Increased sugar content and loss of key components like vitamin C and dietary fiber are just some of the nutritional changes that occur when fruits are juiced. Here are the potential health effects of these changes:

1. High Glycemic Index:

After fruits are turned into juice, the properties of sugar change from endogenous to free sugars, making them easier for the body to absorb. This is because most of the dietary fiber is removed during juicing, making the sugar in the juice more readily available.

As a result, the body absorbs sugar faster, causing blood sugar levels to rise quicker than when consuming whole fruits.

2. High Energy:

It takes 3 to 5 oranges to make a glass of orange juice, whereas eating three oranges might take time. However, drinking a glass of juice, even for a child, is effortless. This new way of consuming oranges can unknowingly lead us to consume too much sugar.

Moreover, juice provides little satiety and doesn't make you feel full, making it easy to have another glass without realizing you've consumed excess calories, thus increasing overall energy intake. Making freshly squeezed fruit juice a regular beverage can lead to weight gain.

3. Increased Risk of Gout:

Fruits are rich in fructose, and consuming fructose can increase uric acid production, leading to high levels of uric acid in the blood. High uric acid levels are a major cause of gout.

A study published in the British Medical Journal surveyed over 50,000 American men and found an 81% increased risk of gout among those who drank more than 2 cups of fruit juice per day. Evidence from a systematic review and meta-analysis titled "Important Food Sources of Fructose and Risk of Gout: A Prospective Cohort Study" suggests an adverse relationship between juice consumption and the incidence of gout.

Apart from these, issues such as fatty liver and diarrhea are also associated with frequent juice consumption.

In conclusion, although freshly squeezed fruit juice may be tasty and convenient, it's not an ideal beverage. We should strive to reduce our intake of juice and make eating whole fruits our primary way of obtaining fruit nutrients. Additionally, maintaining a balanced and diverse diet is essential for ensuring overall health.