Fruit juice is just another sugary drink that is extracted from food. Frequently I am asked about juicing and I hear of people spending big bucks on juicers. Juicing is a great marketing scheme but fruit juice is not food and should never be consumed as food and it certainly isn’t healthy. On occasion I too enjoy a glass of fresh squeezed orange juice – I’ve had one small glass in the past 3 years. Dietician Jeff Novick tells us that a “serving of fruit juice is 4 oz & veggie juice 6 oz. Having a serving on occasion is probably not a big deal for most. Realize though that most juice servings/containers today are now 12-24 oz which is 3-6 servings. So, be careful because once we open them, we tend to drink the whole container.” I tell all diabetes hypnosis clients, weight loss hypnosis and other health related clients that food should look like God made it. If man has processed it, don’t eat or drink it. Fruit juice: just another sugary drink? is the newest article in the Hypnosis Health Info Article Library.
Fruit juice: just another sugary drink?
The Lancet Diabetes & Endocrinology, Early Online Publication, 10 February 2014: The evidence for a role of sugar-sweetened beverages (SSBs) in the development of obesity and associated comorbidities, although not fully resolved, is becoming increasingly convincing, with supporting data from both prospective cohort studies and randomised trials.1 The obesogenic effect of SSBs seems to be simply a consequence of the excess calories provided by their consumption, rather than of any specific adverse effects of fructose-containing sugars that they contain,2 with no clear evidence that excess energy intake from SSBs is any more harmful than is excess energy intake from any other source.3 However, liquids have a smaller satiating effect than do solid foods, and consequently excess calories consumed in liquid form are not fully compensated for by reduction of intake of other foods.4 Although more evidence is needed to fully elucidate the probable effect size on obesity of reduction of SSB intake at a population level, evidence exists that non-alcoholic beverages contribute a substantial proportion of daily sugar intake (about a quarter of sugar intake in the UK),5 are consumed separately from other dietary components, are of little nutritional benefit, and that alternatives in the form of low-sugar drinks and water are readily available. Thus, to target their reduction represents low-hanging fruit in terms of public health nutritional policy, and debate is ongoing regarding the potential advantages and disadvantages of an increase in taxation on SSBs as a mechanism to reduce intake.6
By contrast with the growing consensus to limit SSB intake, consumption of fruit is regarded as virtuous, with WHO guidelines recommending consumption of fruit and vegetables—eg, in the UK, the guidelines recommend five servings per day, and one of these portions can be in the form of fruit juice. However, fruit juice has a similar energy density and sugar content to SSBs: 250 ml of apple juice typically contains 110 kcal and 26 g of sugar; 250ml of cola typically contains 105 kcal and 26·5 g of sugar. Additionally, by contrast with the evidence for solid fruit intake, for which high consumption is generally associated with reduced or neutral risk of diabetes,7 high fruit juice intake is associated with increased risk of diabetes.7, 8 Of course, SSBs and pure fruit juices are not identical—unlike (unfortified) SSBs, fruit juices contain vitamins and minerals, so could conceivably be of value for individuals consuming micronutrient-poor diets. However, this micronutrient content might not be sufficient to offset the adverse metabolic consequences of excessive fruit juice consumption—eg, consumption of 480 ml of high-antioxidant concord grape juice per day for 3 months increased insulin resistance and waist circumference in overweight adults in one randomised controlled trial.9 Thus, contrary to the general perception of the public, and of many health-care professionals, that drinking fruit juice is a positive health behaviour, their consumption might not be substantially different in health terms from consumption of SSBs.
As I stated, I do enjoy a glass of fresh squeezed orange juice now and then. I also will buy an 8 ounce container of fresh squeezed apple cider at Thanksgiving and over the next couple of weeks I pour about an ounce onto my oatmeal as a special treat. On an airplane, I may have tomato juice and a couple times in the summer I enjoy gazpacho. Oh, and the homemade oatmeal bread recipe that we use call for 1 1/2 tablespoons of apple juice. So, yes, I do consume juice – just not very much or very often.
If you are hooked on sugar and use juices to satisfy your craving, you can learn self hypnosis to end your desires for the food that makes you fat and sick and create healthy desires for food and drinks that make you slender and healthy. So eat healthy and stay healthy.
Your Hypnosis Health Info Hypnotic Suggestion for today:
I stay healthy by eating healthy.
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