Juicing is becoming increasingly popular these days, walking around any shopping centre you will surely be confronted by long lines of people waiting in front of juice bars. Rich in fibre and nutrients, fruits are definitely healthy if consumed in appropriate quantities. However, such goodness isn't all directly transferable into your beloved fruit juice. The juicing process generally breaks down most fibre, coupled with the 100% pure and freshness that most people prefer, which means you can drink up to 4-5 apples in a single standard serve, what you have left is a relatively nutritional drink that is at least comparable to full strength Coke in terms of the contents of simple sugar and calories. One SMALL glass of fresh juice a day is really all you should drink.
Don't get me wrong, fruit juice can be healthy to some people when consumed moderately, but it's also fattening and high in sugar. The problem with juice is in the high sugar content and a lack of fibre. The sugar in fruits is bound within fibrous structures so that it's broken slowly during digestion. One glass of 100% juice contains more fruits than you should eat in one serving, without the fibre that makes eating real fruits healthy. The large amount of sugar gets absorbed very quickly and some can turn into fat. Even though fruit juice contains plenty of vitamins and antioxidants, the high sugar content renders it nutritionally poor calorie for calorie wise compares to real fruits. Scientists have found that eating 3 portions of fruit a day can reduce the chance of diabetes by 18%. However, drinking a glass full of fruit juice a day can actually increase the chance of type 2 diabetes by 18%. One study has found that sucrose consumption without the corresponding fibre, similar to the contents of a fruit juice, may increase the risk of metabolic syndrome, liver injury and obesity. It was recommended that children should refrain from drinking fruit juice in favor of eating whole fruits in order to reduce the risk of obesity.
Drinking 100% fruit juice is not an alternative to eating real fruits. It's fattening and can be unhealthy. If you really like your daily dose of juice in the morning, make sure to dilute it and only drink in moderation (a small cup). If you want to use juice as a form of meal replacement, forget it, it won't make you full and you might as well go and eat a real meal with an equivalent calorie content. If you need to freshen up after a work out, drinking water is your best bet. If you want to lose weight, avoid at all cost!