If you missed Part 1 and 2 of this article series, I encourage you to start there.
Let’s continue our journey down the sugar path. The question I left you with last week was:
“If fruit is better for me, what about fruit juice? It that ok to drink?”
The answer is, no, it’s not a great option. The benefits we receive from fruit is when we eat the whole fruit. It contains that really good and necessary component: fiber! Fiber is our friend in so many ways. When fruit is made into juice, the fiber has been removed. Fiber, remember, helps slow down the absorption of sugar. So, without it, it spikes our blood sugar and requires our body to produce more insulin to keep our blood sugar under control. This spike in blood sugar is measured by what is called the glycemic index (GI). All foods have this score and are put into one of three categories: low (scores of 0-55), moderate (56-69), and high (70+). People who are concerned with their blood sugar levels (diabetics or anyone with insulin resistance or metabolic syndrome) can use this index to help them choose which foods are best to consume that will not affect their blood sugar. With this said, we are all uniquely made, and foods affect people differently. Underlying health conditions also play a part in how your body reacts to foods.
Orange vs. Orange Juice
Let’s compare an orange versus orange juice.
Orange (1,2) Calories: 86.48 kcal Carbohydrates: 16.7 g Fiber: 4.3 g Glycemic Index Score (how much it raises our blood sugar): 35 – considered low | Orange Juice (1,2) Calories: 122 kcal Carbohydrates: 27.6 g Fiber: 0.7 g Glycemic Index Score (how much it raises our blood sugar): 48 – still considered low |
Note: both are considered low on the GI, but there is a big difference in the amount of fiber, calories and carbohydrates.
In a world where we already don’t consume enough fiber, every bit counts! Our goal is to consume at least 25 -30 grams of fiber each day. So, choose the whole piece of fruit instead of the juice. Try not to drink away your calories!
What about fruit smoothies or blended fruit?
Well, I’m happy to report that there have been some studies done on this and they find that blending whole fruit does not have much of an impact on fiber. Some fruits actually had a lesser impact on blood sugar levels when they were blended. The blending actually made it easier for the body to access the fiber(3). Making your own smoothies is a great option to increase your fiber intake as well as sneak in some of those veggies!
Smoothie Recipes
I’ve included a few smoothie recipes for you. They are high in fiber and lower in sugar content. Note: to make them even lower in sugar content, opt for a plain protein powder instead of a flavored one. Also note: green smoothies are good, but don’t consume them everyday as raw greens, such as kale and spinach, are high in oxalates. Consuming too many oxalates can be hard on the kidneys.
Sources:
Cronometer: https://cronometer.com
Glycemic Index Guide: https://glycemic-index.net/?s=orange&id=103&post_type=post