Fruit juice may not be as good as you think.

Cutting soda off the menu is one of the first steps taken by people who want to lose weight or simply follow a healthy diet. And most of them adhere to a simple tip for this: replace the glass of soda they used to drink daily with fruit juice.

Sounds healthy, doesn’t it?! However, it is worth noting that, when talking about fruit juices, both those that are natural – that is, prepared directly with the fruit – and the industrialized options (usually in a box), found for sale in supermarkets, bakeries, etc.

So, the question remains: are fruit juices really good substitutes for soda? Below, Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, clarifies this and other important questions on the subject.

Are boxed fruit juices as harmful as a soda?

The title “fruit juice”, inevitably, refers to the idea of ​​a healthy, natural drink option. However, when it comes to boxed, industrialized products, this is not valid.

Pâmela Miguel points out that most of the box juices found on the market are not suitable for consumption. “They contain a large amount of sugar, or sweeteners in light and diet versions, and chemical additives (colorings, flavorings, acidulants), which stress the body and lead to the accumulation of toxins, disrupting its functioning”, he explains.

According to the nutritionist, the ideal is always to analyze the label and check the ingredients used in the product. “The first ingredient on the list is always the one in the greatest amount, and it is usually sugar,” she says.

Can natural fruit juice replace soda?

Pâmela Miguel explains that natural fruit juices are healthier options when compared to soft drinks. “Regardless of the caloric value of the drink – much pointed out in the case of zero soft drinks – juice is the best option”, he says.

The nutritionist highlights that fruit juice provides important vitamins and minerals for the body to function, while soda offers a high amount of sodium and chemical additives, which accumulate toxins in the body and make it difficult to function.

How to consume natural fruit juices without harming the diet

However, just because a food or drink is healthy doesn’t mean it should be consumed in excess. Even juices prepared with the fruit, and without sugar, should be taken in moderation.

Pâmela explains that, in relation to the type of fruit chosen to make the juice, what should be observed is the amount of fruit used to make a glass. “The ideal is to use a portion of the fruit in question and dilute the juice with a little water. Another important care is not to strain the drink, to maintain the amount of fiber”, he highlights.

The nutritionist recalls that fruit juices, despite providing several health benefits, contain fructose (fruit sugar). “Fructose is quickly metabolized by the body, releasing glucose quickly into the bloodstream, in addition to often contributing to fat storage, especially in the abdominal region,” she explains.

One way to make the juice healthier and reduce the speed with which glucose enters the bloodstream, according to nutritionist Pamela, is to insert a little fiber in the drink. “For example, a tablespoon of flaxseed flour, green banana flour, seed or chia flour can be added. In this way, we control the glycemic index of the juice, favoring its consumption for diabetics and for those who are on a diet for weight control”, she says.

Another tip from the nutritionist is to add vegetables to juices. “This way, we will have vitamins, minerals and fiber in a single composition”, she says.

It is also worth remembering that fruit juices also contain calories and consumption should not exceed three glasses a day. “They also shouldn’t replace the daily intake of water”, highlights nutritionist Pâmela.

The fruit X fruit juice

But are the benefits that fruit juice offers the body the same as those provided by natural fruit?

Pâmela Miguel explains that both fruit consumption and fruit juice provide vitamins, minerals and fibers that are important for the proper functioning of the body.

Juices offer some advantages, as highlighted by the nutritionist: they have the ability to accelerate metabolism; they are a great source of energy before training, improving performance in the activity; help control body temperature; improve the digestive process; help in the proper functioning of the kidneys and keep the skin healthy and hydrated.

However, it is worth remembering that the greatest care is not to exaggerate the portion of fruit used to make the juice, which would significantly increase the amount of calories ingested.

Why not drink fruit juice with sugar

Many people confess that they can only drink natural fruit juice with sugar. However, this habit is not recommended at all.

“Sugar increases the glycemic load and the glycemic index of the juice, that is, it increases the amount of glucose and the speed at which it enters the bloodstream. This can increase the risk of diabetes, increase inflammation in the body and favor the accumulation of fat”, highlights Pâmela Miguel.

“If the sugar used is still refined, there is only the addition of calories in the juice, without any nutritional advantage”, adds the nutritionist.

Are fruit pulps a healthy option?

Nutritionist Pâmela explains that, after natural juice, pulp is the best option. “However, always check the packaging if the product contains only the frozen fruit, without chemical additives (colorings, flavorings, acidulants)”, she adds.

Another tip from the nutritionist is to buy the fruit and make your own pulp at home.

Smoothie X fruit juice

The so-called smoothies have been very successful. And they are generally seen as a healthy drink. But the question remains: does it offer the same benefits as a natural fruit juice?

“The smoothie is a mixture of fruits, some frozen, that becomes a creamy and tasty option to replace a snack. It contains vitamins and minerals, mainly because it has a mixture of fruits”, explains Pâmela Miguel.

However, despite being liquid, it should replace an afternoon or morning snack, as Pâmela adds. “Including fiber in the preparation is also a good option”, he says.

The nutritionist highlights that it is necessary to pay attention to the ready-made smoothie options on the market. “Always check the ingredients if the product does not contain chemical additives (colorings, flavorings, acidulants)”, she concludes.

Recipes: 4 options for healthy juices with fiber

Want some tips to include fiber in your fruit juices? Check out some ideas:

1. Orange juice with flaxseed

• 1 cup of orange juice (orange juice)
• 1/4 of papaya
• 1 tablespoon of flaxseed flour

Mix all ingredients in a blender. Do not sweeten and try to take it without straining.

2. Multi-fruit juice with green banana biomass

• 200 g of green banana biomass
• 500 ml of orange juice
• 400 g seedless watermelon

Blend everything in a blender, pour into a pitcher and refrigerate.

3. Detox juice with watermelon and mint

• 200 ml seedless watermelon juice (2 medium slices)
• 2 mint leaves
• 1 pinch of powdered ginger
• 1 dessert spoon of flaxseed

Blend all ingredients and strain if necessary.

4. Passion fruit juice with chia

• 1 passion fruit pulp
• 1 tablespoon of lemon juice
• 1 spoon of chia
• 200ml of ice water

Whisk everything together in a blender, strain and drink chilled.

So, if you really want to replace soda with a healthy option, bet on natural fruit juices, always made without sugar. If possible, follow the nutritionist’s tip and add fiber to the drink. However, don’t overdo it!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.