Fruit vs Fruit Juice - Are They Created Equal?
Many people think eating fruit and drinking fruit juices are one and the same in regards to its nutritional value, and many people just don’t see a big deal in the need to know. But the truth of the matter is; it really is a big deal. The reason for the emphasis on whole fruits versus fruit juices is simple: regardless of the fruit and regardless of the method used for juicing, the most diverse and intact collection of nutrients comes to you through the whole fruit!
What’s Missing In Fruit Juice
Whole fruit provides you with a whole lot more nutrition than fruit juice. When looking at two very important components of fruit - the skin and the pulp - it will help to clarify why there is such a big difference between the two.
Fruit Skins
The edible skins of many fruits such as apples, apricots, blueberries, figs, grapes, pears, plums, prunes, raisins, raspberries, and strawberries are all part of the important biological activity in the life of the fruit. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment. The skins of whole fruits like grapes have actually been studied for their ability to help lower risk of cancer and help provide protection from ultraviolet light. Unfortunately, when fruits are juiced, we don’t always get to enjoy the fruit’s skin. That is because many juicing processes remove the skin, and do not allow for its full benefits to get into the juice.
Fruit Pulp
In addition to the skin, which is an important source of fiber in most fruits, the pulpy part of the fruit is also a source of fiber and other nutrients. Orange juice makes a good example of the health difference when you focus on the issue of its pulp. The white pulpy part of the orange is the primary source of its flavonoids. The juicy orange-colored sections of the orange contain most of its vitamin C. In the body, flavonoids and vitamin C often work together, and support health through their interaction. When the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost in the process. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. Although many commercial products will say “pulp added” on their labels, the “pulp added” many not even be the original pulp found in the whole fruit, and it is highly unlikely to be added back in the amount removed.
Is Fruit Juice Unhealthy?
The answer to this question depends on how it’s consumed, and what foods it replaces. Fruit juice that has been robbed of its fiber and broad range of nutrients is basically just a concentrated source of sugar that lacks the supportive nutrients to help it digest and metabolize. Fruit juice elevates blood sugar more quickly than whole fruit, and the level of sugar that can be obtained from fruit juice is higher than the level found in whole fruit.
Additionally, many fruit juices that are sold in supermarkets contain only a small percentage of real fruit juice, and contain added sweeteners (sucrose or high fructose corn syrup). As a result, it is easy to consume a large amount of calories without getting any actual nutrition when you consume these beverages. Make sure you read fruit juice labels carefully! Turn over on the back of the jar or bottle, and look over the ingredient list - you may be surprised to see exactly where the fruit itself fits in!
Practical Advice
If fruit juice is the only “convenience” choice for replacing a can of soda pop, we’re all in favor of fruit juice versus soda pop. If fruits are juiced together with vegetables, the pulp is retained, and juicing allows a person to increase his intake of vegetables substantially, then we also would support this step (especially if you use a home juicer that allowed close to 100% retention of the pulp and skin.) However, in most cases, the switch from whole fruit to fruit juice can only be made at the expense of full nourishment and health.
references:
Birt, D. F.; Pelling, J. C.; Nair, S., and Lepley, D. Diet intervention for modifying cancer risk. Prog Clin Biol Res. 1996; 395:223-34.
Boss, P. K.; Davies, C., and Robinson, S. P. Expression of anthocyanin biosynthesis pathway genes in red and white grapes. Plant Mol Biol. 1996 Nov; 32(3):565-9.
Kootstra, A. Protection from UV-B-induced DNA damage by flavonoids. Plant Mol Biol. 1994 Oct; 26(2):771-4.