I get asked a lot about fruits and juices.
Picking between them, or refusing both, is an important discussion.
Overall though, rule 1 is this: Choose the food which will cause the lowest blood sugar response, so choose fruits over fruit juices, grapes over grape juice. Fruit juice is much better than soda, because it at least has vitamins and some phytonutrients. But it also has a lot of simple sugar, which is not good.
Always consider a) the Glycemic Response (how high it raises your blood sugar) of a certain food and b) the ratio of fiber to carbohydrate. Both of these factors will affect your energy and your weight control.
You may actually get more vitamins and minerals by cooking fruits and vegetables, so I'm not saying to not ever do that. But fruit has a good bit of sugar to begin with, and by cooking a fruit or making it a juice it will raise the sugar response even more. Eating a whole fruit causes a lower insulin spike and is much better for you metabolically, and with better control of insulin, your whole health will be so much better.
Higher insulin responses lead to greater fat storage. So more juice will usually lead to more insulin and more fat.
Vegetables are different because they're starchy to an extent and have much less, if any sugar.
If the choice comes down to grapes or grape juice, always choose grapes!
I enjoy writing and helping people, and write on all sorts of health, wellness, nutrition, and fitness topics.
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