If you go to a cafe in the summer, you may choose fresh fruit juice instead of coffee. This is because fresh fruit juice is more relaxed than excessive caffeine consumption, feels healthier than factory-made drinks, and tastes less sweet and juicy than commercial drinks. Are these fruit juices beneficial to our bodies?

What is juice? What is the difference between juice and drink?
Juice and beverages are essentially drinkable liquids, but their definitions are different. Since juice is usually a liquid obtained by squeezing or grinding fruits or vegetables, it often contains the natural ingredients of fruits or vegetables as they are. It is purely manufactured without additives and is rich in nutrients such as vitamins and minerals. Beverage is a generic term for any liquid that can be drunk. It can include additives, flavors, sweeteners, etc., and alcohol is also possible.

Is fruit juice good for your health?
You may have chosen fruit juice for your health. However, experts do not recommend this type of juice. This is because many commercial fruit juices are juice from concentrate. Fruit is heated and concentrated to reduce its volume to 15% and stored at low temperatures. It is then prepared by diluting purified water in this concentrated juice when it is intended to be sold on the market as a juice. This method, called reconstitution, is also called rehydrated juice. As a result, the juice from the concentrate contains other additives that may still exist. In particular, since it is heated during the concentration process and sterilized during the addition of purified water, a lot of nutrients in the original juice are destroyed. Additional pigments, spices, and sugar are added, far from the existing juice.
Be careful, especially for people with diabetes, because fruit juice may contain more sugar concentrations than the fruit itself. High sugar content can cause a blood sugar spike, drastically raising blood sugar levels.

Smoothie
What is an extra smoothie? You can add various sugars or dairy products to the drink, made by instantly grinding fresh fruit. It is produced by grinding whole ingredients rather than juice, so it is healthy regarding dietary fiber and nutrients, except for some sugar. Rich nutritional fiber makes you feel full quickly when on a diet.

Ade.
Ade, which is mainly made with carbonation and nectar, doesn’t seem like a healthy drink. It is also a natural enemy for those who need diabetes management because it is made with sugars such as sugar and honey.

Non-enriched juice (NFC)
Not from Concentrate (NFC) juice is also called juicy juice or straight juice because it does not use a concentrated juice method. It is not prepared by diluting it with water, but is squeezed only from fruits, so the aroma or nutrients are not destroyed and the freshness is high. However, the sterilization process is essential for distribution, especially if it goes through a heating process, destroying nutrients is inevitable. Recently, non-heating ultra-high pressure sterilization processing and HPP methods have been used to minimize damage through advanced methods such as paying attention to the destruction of nutrients.

Mixer juice and fresh juice
Apart from the juices manufactured and marketed in food factories, the freshest thing is the instant ground fruit juice. This can also be seen in NFC form, and most of the fruit juices made immediately after ordering in the store are blender juices. Juices made by juicing on fruit-rich farms or tourist attractions are also NFC. However, this juice must have significantly removed dietary fiber.
It can be considered a healthy juice except for sugars in blender juice. Sugar per 100g of natural fruit is 15.2g of green grapes, 14.6g of bananas, 6.1g of strawberries, and 4.2g of grapefruit (Apple: 10g Orange: 9g Grape: 16g Pineapple: 10g Mango: 14g Banana: 12g Peach: 8g Strawberries: 4.9g Blueberries: 4g Watermelon: 2.5g Jamong: 7g Key: 9g Cherry: 13g times: 10g Pomegranate: 14g Zapaya: 6g). If you drink about 300ml of these fresh fruit juices, you will be able to consume a large amount of 30g of sugar. However, as the WHO’s recommended daily sugar intake is only 25g, be careful because this is a higher-than-standard sugar.

Eating fresh fruit
Fruits, with their natural sugars (fructose, grapefruit, and sugar), are a significant part of a healthy diet. The key here is that the dietary fiber and cellulose present in whole fruits play a crucial role. They slow down sugar absorption, preventing sudden spikes in blood sugar levels. What’s more, not all of these sugars are absorbed by our bodies. They also act as a source of nutrition for the beneficial microbes in our intestines and are simply excreted from the body.
Patients with diabetes, obesity, and chronic diseases should be careful because juicy juice with dietary fiber removed can absorb sugars into the body faster than fruits and increase sugar index rapidly. A sugar-free mixer would be an alternative if it is difficult to eat fruit. In addition, dietary fiber consumed makes it possible to consume less sugar than fruit juice because it gives you a sense of fullness.

Sugar in fruits
In general, sugars in fruits come in the order of fructose, sugar, and glucose, in any order. Eating fruit may be less burdensome than eating refined sugar. Fructose and glucose in fruits are simple sugars, so the rate of absorption in the body is faster than that of glucose. Still, fructose must be converted into glucose after metabolism in the liver. If the rate of absorption of glucose is 100, the rate of absorption of fructose is 43, so the rate of absorption is slow. In the case of glucose or galactose, when it is actively transported into epithelial cells of the small intestine, sodium + glucose co-transport (SGLT) is involved, and transport is made using energy that absorbs sodium. On the other hand, the rate of absorption of fructose differs because it is promoted through GLUT5, a glucose transport. The second most significant amount of sugar is a disaccharide that combines glucose and fructose, which is absorbed after being broken down by enzymes in the body and is slower than glucose. Fruits contain a lot of these sugars but are rich in dietary fiber, which is a complex sugar that prevents blood sugar from rising and helps with digestion.

Fruit juice for diabetes
Fruit juice is not recommended for diabetics. When diabetics want to drink juice, it is recommended to consume a small amount of juice made from low-sugar fruits. Choosing a juice that contains fiber or a fruit juice that has a low blood sugar index is also helpful.

1. Lemon Juice: Lemon juice is low in sugar content, and if you drink it diluted in water, you can minimize the increase in blood sugar.
2. Berries Juice (Strawberry, Blueberry, Raspberry): Berries are healthier than other fruits because they contain less sugar and are rich in antioxidants.
3. Grapefruit Juice: Grapefruit is healthy because it has low blood sugar levels and is rich in vitamin C. However, care should be taken as it may interact with certain drugs.
4. Kiwi Juice: Kiwi is medium in sugar content and rich in vitamin C and fiber.
   It is advisable to drink these fruit juices diluted and lower the sugar concentration or consume only a small amount to taste them. Or there is a way to reduce the increase in blood sugar by taking them with a meal rather than eating them alone.

Fruit juice for children
Children who are sensitive to sugar should also be careful about eating fruit juice. In 2017, the American Academy of Pediatrics AAP issued a recommendation for fruit juice, explaining why people eat fruit rather than fruit juice to prevent childhood obesity. One is that fruit juice contains more sugar, the second is less dietary fiber, and the fruit peel contains all kinds of good nutrients, but fruit juice with the skin removed cannot expect nutrients such as vitamins.
In particular, the standards are stricter for babies who are one year old, but fruit juice should not be given to children before the age of one and a half, and only about one and a half cups (120ml) per day are allowed for children aged 1-3. Juice can be made at around 180ml per day if they are over the age of four and 240ml per day if they are over the age of seven. Overall, children are very negative about drinking fruit juice. Experts repeat that consuming fruit in the form of juice with whole fruits can speed up sugar absorption and absorption rate in the body, so be careful.