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1Is juicing actually good for you?
2A) Freshly juiced fruit has become a basic dietary item— especially for busy, health-conscious consumers who can save
3time on making (and perhaps even chewing) their food without missing out on nutrients. Fruit juice also has been linked
4to claims that it can help you both lose weight and stay healthy. All of which, of course, has made it highly
5profitable. The global fruit and vegetable juices market was valued at $154 billion in 2016 and is expected to grow. B)
6But is juicing really as healthy as we think? Most foods containing fructose- a naturally occurring sugar found in all
7fruits — and fruit juices — don't seem to have harmful effects as long as they're not contributing to excess daily
8calories. This is because the fibre found in whole fruits is intact, and the sugar is contained within the fruit's
9cells. It takes our digestive system a while to break these cells down and for fructose to enter the bloodstream. C) But
10this is not the case with fruit juice. Unlike whole fruit, fruit juice has most of the fibre removed. This is why the
11fructose in fruit juices counts as 'free sugars'- which also include honey and the sugars added to foods. Ifs
12recommended by the World Health Organisation that adults have no more than 30g of added sugar, the equivalent of 150ml
13of fruit juice, per day. The problem is that, with the fibre removed, fruit juice's fructose is absorbed more quickly.
14Sudden increases in blood sugar cause the release of insulin (胰岛素) to bring it back down to a stable level. Over time,
15this mechanism can wear out, increasing the risk of developing type 2 diabetes. In 2013, researchers analysed the health
16data of 100,000 people collected between 1986 and 2009 and found that fruit juice consumption was linked with increased
17risk of type 2 diabetes. Another study found a relationship between fruit juice and type 2 diabetes after following the
18diets and diabetes status of more than 70,000 nurses over 18 years. The researchers explain that the possible reason for
19this may partly have been the lack of the other components found in whole fruit, like fibre. D) Juices containing
20vegetables can provide more nutrients and less sugar than juices made up of just fruit- but they still lack valuable
21fibre. Diets high in fibre have been linked to a lower risk of developing heart disease, stroke, high blood pressure and
22diabetes, and ifs recommended adults consume 30g per day. E) Aside from the link to type 2 diabetes, many studies agree
23that fruit juice is harmful if it contributes to an excess in calories. In an analysis of 155 studies, John Sievenpiper,
24associate professor at the University of Toronto's Department of Nutritional Sciences, set out to understand if the
25associations between sugary soft drinks and health- including risk of diabetes and heart disease- were applicable to the
26food and drink we generally consume as part of a healthy diet. He compared studies looking into the effects of fructose-
27containing sugars with control diets free from or lower in these sugars. His aim? To isolate the effects of consuming
28too many calories from the effects of foods containing different sugars. F) He found negative effects on blood sugar and
29insulin levels when food provided excess calories from sugars, including fruit juice. However, when the calories weren't
30in excess overall, there were some advantages to consuming whole fruit—— and even fruit juice. Sievenpiper concludes
31that the recommended 150ml of fruit juice per day, which is an average serving, is reasonable. The paper concluded that
32foods containing fructose may have some small benefits fbr long-term blood sugar control when they don?t lead to
33over-consumption of calories. But when they do lead to too many calories, they risk raising blood sugar and insulin
34levels. G) So while we know that fruit juice can cause diabetes if it's part of a diet that has more calories overall,
35it's less clear how juice affects the long-term health of those who aren't overweight. But we have a higher risk of
36consuming more than the recommended daily number of calories (around 2,000 fbr women and 2,500 for men) on the days we
37drink juice, according to research. Numerous studies have shown that drinking fruit juice doesn't make us consume any
38less of other foods throughout the day. H) As it is easy to consume large amounts of fruit juice quite quickly, extra
39calories are taken in. And extra calories can contribute to weight gain. One way we can improve the effects of fruit
40juice on our health is making sure we select ripe fruit to retain as much of its goodness as possible, according to
41Roger Clemens, professor of pharmaceutical sciences at the University of Southern California. I) Another reason for
42fruit juice's recent popularity is the argument that it can help to remove poisonous or harmful substances from the
43body. However, "'the whole concept of a juice diet helping to remove poisonous or harmful substances from the body is
44completely false,says Clemens. <4We consume compounds every day that may be poisonous and our bodies do a wonderful job
45of removing and eliminating anything harmful from our bodies? J) And juice isn't a cure-all for getting your nutrients,
46either. "There are a lot of nutrients contained in the parts of the fruits, such as in apple skins, that are excluded
47when you juice them," says Heather Ferris, a professor of medicine. "You end up with sugary water with some vitamins. K)
48Plus, she adds, ifs not an ideal way to reach the advised "five a day'. "People try to get five servings of fruit and
49vegetables per day and don't realise this isn't just about getting vitam ins,she says. "It's also about reducing the
50amount of grain carbs (碳水化合物) and protein and fats in our diet, and increasing fibre.” So while fruit juice is better
51than no fruit at all, there are limits. It particularly comes with risks when we consume more than 150ml of free sugars
52per day, or when it puts us over our recommended calorie intake. It provides us with vitamins- but fruit juice is far
53from a quick fix.
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