Does Fruit Juice Contribute to Obesity?

So, did you drink a full glass of fresh fruit juice for breakfast today? Juice is great, isn’t it? It’s fresh, washes away toxins, and gives you a host of vitamins, minerals and other nutrients. Unfortunately, however, there’s been a warning going around. Apparently, fruit juice contributes to obesity. Is this true?

How could something so pure contribute to making us fat? Well, there have been many accusations levelled at fruit juice, yet this is the most recent. So? Does fruit juice cause weight gain? Let’s find out!

High Sugar Content

When it comes to the correlation between fruit juice and obesity, high sugar is the culprit. Have you ever wondered why the juice that you drink is so sweet? The sugar content in fruit juice is high. If you consume too much sugar, you are at risk of weight gain because of increasing overall calorie consumption, which leads to obesity over a period of time.

The high sugar content in fruit juices is also linked to other issues. But primarily, we are concerned about weight gain. And don’t get started on the myth that a diet version of juice will be good for you because it contains less sugar than a regular variety. As far as we’re concerned, all varieties of fruit juice contain enough sugar to cause weight gain.

Lack of fibre

Fruits are great sources of fibre. Fibre makes you feel full and also regulates your blood sugar levels. Fruits, in their juice form, do not have fibre - which means they do not give you that same feeling of fullness, which might lead you to overeat on more than one occasion.

Natural fruit juice has very little fibre - even the pulp in orange juice doesn’t give you much. This combination of high sugar and low fibre content in fruit juice means that you get a blood sugar spike, and it increases your appetite. Over time, this combination can give you undesired weight.

Calorie Density

Have you ever wondered why it is so easy to consume fruit juices in large quantities? That is because there are many calories in fruit juice. It is easy to consume a glass of juice without feeling as full as you normally would if you had eaten the whole fruit. That’s why when it comes to fruit juice vs whole fruit, whole fruit wins.

This leads to an increased caloric intake, which, in turn, leads you to consume more calories than normal, thereby resulting in weight gain. The next time you drink fruit juice, make a mental note of how much you are consuming. Doing so will limit the calorie intake from drinking juice, preventing you from putting on weight.

Impact on blood sugar

Ever wondered if fruit juice is unhealthy? Your blood sugar level can spike because of the rapid absorption of sugars from consuming fruit juice. If this spike and the subsequent crash occur constantly, it can increase hunger and cravings, leading to overeating and potential weight gain. As a result, your blood sugar suffers. This is why fruit juices are blamed, as they have a negative impact on blood sugar.

Increased insulin resistance risk

Consume large quantities of sugary fruit juice on a regular basis. You might be unknowingly increasing the risk of insulin resistance, which is a condition that is linked to obesity and metabolic issues like Type 2 diabetes.

While drinking pure fruit juice might not impact insulin resistance or glycaemic control, according to some studies, drinking fruit juice might put you at risk of developing Type 2 diabetes.

Challenges with controlling portions

It is very easy to get carried away while drinking fruit juice. A large glass of juice might contain as much sugar as multiple pieces of fruit, which makes it very difficult to keep an eye on portion sizes and manage calorie intake. Have you ever binged on fruit juice? It is incredibly easy because juice is so tasty, plus once you start drinking fruit juice, it is very difficult to stop! The impact of fruit juice on weight is high, so consume carefully.

Nutritional quality of juices

Most fruit juices, especially those that are not completely and 100% juice, might contain a lot of artificial flavours, preservatives and sweeteners, thereby bringing down the nutritional value and increasing the potential for excessive calorie intake, thereby contributing to obesity. The nutritional content of juices might mean that they could make you fat if you consume them.

In conclusion, If you’re wondering does fruit juice make you fat, it does. Because of the added sugars and other ingredients present in juice, you might start putting on weight unknowingly if you drink too much fruit juice. If you want to stay hydrated there are many options for you like ORS, Gatorade and others. There’s really no need for you to consume fruit juice. So stay away from fruit juice and stay healthy.