Expert advice

Lisa Guy: nutritionist

Lisa is an experienced Sydney based naturopath and nutritionist who runs a naturopathic practice called Art of Healing. Lisa specialises in children's health and is the author of the children's nutrition book My Goodness.ASK ME A QUESTION

Are juices really good for you?

Thursday, May 26, 2011
"Fruit juice has a higher GI than whole fruit, which means it causes your blood sugar and insulin levels to rise rapidly, leading to unbalanced blood sugar levels and promotion of weight gain if consumed frequently."

Question:

I have a question regarding juices, particularly those that claim to contain a day's quota of virtamins in one bottle. Is that a suitable way to ensure you are getting all the vitamins you need (as opposed to eating fruit)? In my busy lifestyle I often grab a juice because it's quick and easy.

Response:

Fruit juice is a concentrated source of fruit sugars, and is often devoid of the fruits' fibre. Fruit juice has a higher GI than whole fruit, which means it causes your blood sugar and insulin levels to rise rapidly, leading to unbalanced blood sugar levels and promotion of weight gain if consumed frequently. Vitamin C content of fruit can be lost when juiced as it can oxidise quickly when exposed to the air. Some fruit juices contain added sugar too.

Whole fruit is a better choice as it is rich in fibre and it won't cause that sharp rise in blood sugar levels. Some fruit juice in the diet is perfectly healthy, but it shouldn't completely replace whole fruit. Freshly squeezed juice is ideal, and you only need to buy a small one. Try adding in some vegies too like carrot, beetroot and celery.

If you do choose "bought" fruit juice, make sure its 100 percent juice, without sugars or preservatives. Using juice as a healthy cordial (quarter of a glass of juice with water) is a good way to reduce your juice intake and increase your water intake at the same time.

For more information visit Lisa's website, Art of healing.


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