Many people believe that drinking juice is healthy. But the truth can shock you. Diabetes specialist Dr Bhagyesh Kulkarni recently appeared on Ranveer Allahabadia’s podcast, clarifying that there is no real difference between juices and soft drinks — both contain high levels of sugar. Whether it’s homemade or packaged, drinking juice is basically equivalent to consuming sugar directly.
“As a diabetes doctor, I would like to tell you that both are the same. They both have 15 spoons of sugar. If someone has put sugar in front of you, a diabetic, would you have that? You will say, sugar is not allowed. So, next time when juice or soft drinks come in front of you, you have to imagine that you are putting 10 spoons of sugar in your body,” he told Allahabadia.
Elaborating on the difference between homemade and packaged juice, Dr Kulkarni said: “Homemade juice will probably do a little less damage, but packaged juice will do 100% damage. Packaged juice has sugar in it, but along with that, it also has preservatives free of cost.”
Curious, we decided to ask a health expert to clarify whether fruit juice is equally as bad as soft drinks.
Soft Drink vs Fruit Juice
Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, did not completely agree with Dr Kulkarni’s definitive claim. According to her, the answer to this question is not a simple yes or no.
“Soft drinks usually have added sugar and no nutrition. They give empty calories without any vitamins or minerals. Fruit juice, on the other hand, comes from fruit and contains natural sugar along with vitamins, minerals, and antioxidants. These nutrients are good for health,” she said.
Too many spoons of sugar are not recommended for diabetics (Source: Freepik)
She highlighted that when fruit is juiced, the fiber is removed. This makes the natural sugar in juice get absorbed quickly into the body, which can raise blood sugar levels and blending also reduces the content of Vitamin C. “So, if you drink juice in large quantities, it can be almost as calorie heavy as a soft drink. This is why juices are not completely harmless,” she said.
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Tips to keep in mind
Raj recommended consuming juice in moderation. According to her, a small glass of fresh, unsweetened juice or unstrained smoothie is better, since it will retain the pulp and can be considered a part of a healthy diet. But, in her opinion, eating a whole fruit is always better because it gives you fiber, keeps you full, and slows down sugar absorption.
“When choosing juice, avoid packaged or sweetened versions, keep the quantity to one small glass a day, and balance it with water and whole fruits. This way, you get the benefits of fruit without the sugar overload,” she suggested.
Remember, homemade juice might cause slightly less damage, but packaged juice will always cause harm. It’s essential to keep track of sugar intake, as consuming 15 teaspoons of sugar in any form can seriously impact your health.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.