The Trouble with Fruit JuicesPosted: February 2, 2016 in Healthy Eating by Craig Primack MD FACP
It very well may have been a staple on your table as you grew up, and could be something that you down regularly now without a second thought, but fruit juices are one item that you may want to reconsider as you embark on your medical weight loss program. The start of a medical weight loss program is the ideal time to have a deep look at the foods and drinks that you enjoy regularly, and to consider what small changes you can make in your daily dietary habits that might have the biggest punch on your weight loss efforts.
One of the first things that you will learn during your medical weight loss program is that no calorie can be overlooked too quickly. Every bite or sip that you put into your mouth has the potential to impact your day. While soda is quickly looked at as a negative source of calories and is often discarded without much argument, many people are less than keen to give up their morning cup of OJ. However, that might be the next step in reaching your ultimate weight loss goal.
To Juice or Not to Juice?
Many fruit juices contain almost just as much sugar as a standard soda, but since they are disguised as something that you would take as being healthy, that sugar intake is typically overlooked. A can of soda contains approximately 35 grams of soda. Twelve ounces of orange, apple or pomegranate juice will tally up to just as much. Except your morning glass of juice doesn’t come in a can, so you might actually be overdoing it on portions, as well. That could mean even more sugar as you start off your day.
One of the reasons that so many people overlook the sugar issues surrounding fruit juice is that fruit itself is known to be such a healthy snack. There is a difference, however, between getting calories from fruit and getting calories from fruit juice. Eating an apple requires a lot of work on the part of your metabolism, and just the process of chewing the fruit will contribute to helping you feel full. Juice, on the other hand, is an add-on. Something that you are having with your meal or snack, making it automatically extra calories. What’s more, a single cup of orange juice will hold the contents of 12 oranges. By that logic, just eating an orange will actually cut the sugar consumption down to a fraction of what you would get in that glass of juice.
If you are partial to your morning cup of juice, now might be a good time to start easing off the sugary drink. Try having a glass of fruit infused tea in the morning, which is a zero-calorie alternative to juice. If your morning just isn’t complete without a fruity drink, blending a serving of fruit so it so that you are drinking the whole fruit and not just the juice. For help coming up with the best meal plan for your weight loss needs, talk with your weight loss doctor.