Juiced to the Gills
It's hard to find a woman with a yoga pants who does not wear a large cup of mixed fruit and vegetables in sip. They are practically inseparable – similar to Thor and his hammer – but there are also many men who seem willing to swallow this stuff.
They all lay their heads on the pillows at night and sleep peacefully, believing that all juice helps them thwart a whole spectrum of illnesses and discomforts, and makes them leaner with a breath following an Air Wick plug-in smells and gives off the clean smell of freshly cut hay.
You probably should not sleep so deep and sound though. Juicing and normal old fruit juice holds a variety of potential problems. If you drink too much or too often, you may be suffering from diabetes, getting fat or fatter, wiping out the microflora in your gut and, according to new findings, possibly increasing your mortality by 24%. (1
It's all because of the sugar they contain, and if you think that sugar from powdered fruits and vegetables is any better for you, you'll realize the following: all sugar, whether from fruit, honey, coca Cola or high-fructose corn syrup (HFCS):
"Delivers the same sugars in the same proportions to the same tissue within the same timeframe to the same metabolic pathways." (2)
A pot full of horse manure instead of honey
I know what you think:
"How can honey be as bad as HFCS? How can HFCS be the same?" B. Sugar from fruits, normal I certainly would not have read corn syrup or table sugar. "
The simple answer is that what you read is a pot, as if your older brother swore it to you. The movie" Ratatouille "is based on a true one event.
The more complicated answer is that normal corn syrup does not contain fructose at all. It is 100% glucose. According to this standard, ANY corn syrup made for fructose intake is automatically classified as HFCS.
Bear in mind that the industry's most widely used HFCS contains only 42% fructose, while honey, which is highly prized by muesli crunchers, contains 49% fructose. (3) Even normal old table sugar is a 50/50 mixture of glucose and fructose.
And yes, fructose is metabolized differently in the short term and can affect blood sugar more directly than glucose, but the overall metabolic effects are the same as with any type of sugar. All this begs the question why HFCS is so dreaded then.
The problem arose from a 2004 study in which America's increasing oiliness was linked to the increase in HFCS production. Hell, you could have cited a similar case that America's obesity was actually caused by the lesser use of the slang term of the '90s, "Boo-Yah!". Again, correlation, but not necessarily causality.
A 2014 Diabetes Care journal tried to destroy the fructose myth by writing:
"The assumption that sucrose is metabolized differently from HFCS is a myth, and no study has that shown any difference between the two … nor is there any difference in sweetness or in calorific value. "(4)
This means that all sugars, no matter where they come from, can do the same amount of damage, but that Juicing, in particular, is a litany of unique problems.
What's wrong with juices?
When you osterize your fruits, you put out all the fiber, so that the microflora in your gut has little to eat. At the end, they kick out tiny buckets and their bodies are loaded into the jerky train heading for Porcelain City at 7am.
Not only that, but the carbohydrates are so misted down, so small they can actually bypass much of the digestive process. That means insulin spikes. Size. If the waves were tsunamis, your uncle's goat farm in Nebraska would be washed away.
Much of this giant sugar bolus is delivered to the liver by hand, where it is converted to fatty acids and then sent to your thighs, buttocks, and hips, or wherever you do not want it, for storage.
This grinding also affects the volume of fruit juice you cook. Non-powdered fruits and vegetables take up a lot of space and push against the walls of your stomach, forcing the brain to consume more food. Not so much with juices.
You may be able to eat a few whole kiwis, but you can probably drink a considerably larger number of them. More fruit means more calories. More fruit means more sugar. And more sugar, as you know, is a problem.
You're probably still clinging to the idea that juices in juices can not be as bad as those in sugar-sweetened drinks like Mountain Dew, Coco-Cola, or Red Bull. That's them.
Regarding the long-term effects on diabetes and overall mortality, there is no difference between the two categories, at least if you believe in the results of the large study I mentioned above.
Sugar's Current Employer Is Death
Emory University researchers writing in JAMA reported the results of a study of 13,400 US adults over an average of 6 years. (1) They found that every additional 12-ounce portion of juice consumed daily by adults was associated with a 24% increase in all-cause mortality, particularly from cancer and heart problems, but certainly also from diabetes.
Of course, other factors that have not been recognized may cause such a large increase in deaths, but it is not too great a leap in belief to assume that sugar in the juices at least played a significant role.
You'd think the various polyphenols, antioxidants, vitamins and minerals would somehow make up for some of this dying, but sugar could be too big an enemy.
What to do with this information?
We all need to reduce the intake of sugar, if we have not done so yet – especially the sugars that hide in the air, such as the juices of supermarkets, and the ones you come from small cottages with Imitation straw roof of palm trees. Take whole products instead.
If you're not ready to forgo your juices as this is virtually your only source of fruit and vegetables, at least opt for mixed juices that contain more vegetables than fruits – more ground leaves and stems than the sweet ones , meaty stuff that carries the seeds. Admittedly, they taste like something filtered through the yoga pants of a fat, sweaty man, but you feel better.
The cure for craving sugar
The Fructose Verdict
- Lindsay J. Collin, MPH1; Suzanne Judd, PhD2; Monika Safford, MD, PhD3; et al. "Association of consumption of sugary drinks with the risk of mortality in adults in the US: A secondary analysis of data from the REGARDS study." Diet, Obesity and Exercise, May 17, 2019.
- John S. White. "Talk directly to high fructose corn syrup: What it is and what it is not." The American Journal of Clinical Nutrition, Vol. 88, Issue 6, December 2008, pages 1716S-1721S.
- Sara Chodosh. "Is high fructose corn syrup worse than regular sugar?" Popular Science. May 13, 2019.
- Richard Kahn and John Sievenpiper. "Diet sugar and body weight: Have we reached a crisis in the epidemic of obesity and diabetes? We have, but the smallpox on sugar are overworked and overworked." Diabetes Care 2014; 37: 957-962.