Diabetes tip: Eat a whole fruit instead of drinking juice!

Juicing can be harmful for diabetics.

Juicing as a trend has changed the way the world viewed nutrition. Inveterate juicers argued that far from being unhealthy, juicing is a perfectly scientific way to get more out of the fruit. It's certainly easier to drink a glassful of juice squeezed out of ten oranges than to actually eat ten oranges. You get all the goodness of ten oranges in a single glass. It is also easier to make your own combinations out of fruit and vegetables to increase the nutritional value of the juice. Juicers also believe that with the fibre already broken down during the juicing process, your body gets to absorb more of vitamins and minerals in the produce. Read in detail whether juicing fruits and vegetables is healthy.

But this is precisely the reason why juicing is harmful for diabetics, because along with the nutrients, the body also ends up absorbing a whole lot of sugar. A study published in the British Medical Journal found out that diabetics can benefit more from the whole fruit rather than from its juice. Juicing can, in fact, be harmful. The study conducted on 66 105 women found that eating whole fruits like blueberries, grapes and apples is associated with lowered risk of diabetes. Fruit is rich in fibre, antioxidants and phytochemicals, which are extremely beneficial for diabetics.

Even if you haven't sweetened the juice with extra sugar, fruit juices contain a lot of natural sugars. And without the fibre content to slow down the digestion, fruit sugars are absorbed more readily into your system when you have juice. Diabetics who are trying to manage their weight may also suffer from juicing. The excess sugar and the dearth of fibre can cause weight gain instead of weight loss. Read in detail whether juicing will help you lose weight. So ditch juicing and grab a whole fruit instead. Try eating nutritious whole fruits like apples, pears, grapes and citruses which can not only help you manage your blood sugar levels but also supply you with essential micronutrients.

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Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. Bmj, 347, f5001.

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