What about the sugar?
Natural sugar instead of processed sugar every day! To create a pure juice with minimal sugar content, it is advisable to use low-sugar fruits, avoid high-sugar fruits, and focus mainly on juicing vegetables.
Juicing has become a popular method for improving and maintaining overall health. However, the sugar content in juices , especially fruit juices, raises concerns about its impact on well-being.
Natural sugar vs. processed sugar
Pure fruit and vegetable juices contain sugar due to the sugar present in their whole counterparts. However, the sugar in pure juice differs from the sugar in unhealthy "junk" foods and drinks . Foods and beverages like sweets and sodas consist of processed sugars that offer little nutritional value, are high in unhealthy fats and calories, contribute to weight gain, and pose risks to overall health.
In contrast , pure juices contain natural sugars , nutrients, vitamins, minerals, and antioxidants. Between the two , natural sugars are a healthier choice because they are digested more slowly, help maintain stable blood sugar levels, and support a balanced metabolism.
How to make low-sugar juice
While it's healthier to consume natural sugars instead of processed sugars, it's still important to be mindful of your sugar intake and consume sugar in moderation . If you'd like to create pure, low-sugar juices, try following these tips.
- Use low-sugar fruits
- Avoid fruits high in sugar.
- Choose vegetables instead of fruit.
We recommend speaking to your doctor or practitioner before juicing if you have diabetes or other minor or major health problems.
1. Use low-sugar fruits
The amount of natural sugar in fruit varies. Choose fruits with a lower natural sugar content to make a low-sugar fruit juice. The following are some low-sugar fruits suitable for juicing:
|
Apple |
lime |
2. Avoid fruits high in sugar.
It is also advisable to avoid fruits with a high sugar content or to use them in small quantities when making juices. Pay attention to these high-sugar fruits:
|
banana |
mango |
3. Choose vegetables instead of fruit.
Vegetables are a great choice for juicing because they contain lower amounts of natural sugars compared to fruits. It's recommended to focus primarily on including vegetables to reduce sugar intake from juices. Here is a comprehensive list of vegetables that are ideal for juicing:
|
arugula |
lettuce |
For juicing beginners, the transition to purely plant-based juices can be challenging at first due to taste preferences. A helpful tip is to start by including low-sugar fruits in your juices and gradually reduce or eliminate them as you develop a taste for vegetable-based juices. Over time, you'll find that you enjoy 100% vegetable juice.
Super Green Juice Recipe
In the meantime, here's a tempting super green juice recipe from @ligiasfreshbowls with a mix of vegetables and low-sugar fruits:
Ingredients
- 4 green apples
- 6 celery sticks
- 4 cups of arugula salad
- 1 lime
- 2 inches of fresh ginger
- 1 cup coriander leaves
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REFERENCES:
https://www.cancercenter.com/community/blog/2022/10/natural-vs-refined-sugars-what-is-the-difference
https://chear.ucsd.edu/blog/understanding-natural-versus-added-sugars
https://www.mdanderson.org/cancerwise/natural-versus-refined-sugar--what-s-the-difference.h00-159465579.html
https://health.unl.edu/sugar-fruits-what-matters-health
https://www.healthline.com/health/best-low-sugar-fruits
https://www.medicalnewstoday.com/articles/320078#eight-low-sugar-fruits
https://www.realsimple.com/health/nutrition-diet/high-sugar-fruits
https://www.healthline.com/nutrition/best-vegetables-to-juice
https://www.cleaneatingkitchen.com/best-vegetables-to-juice/
https://sprintkitchen.com/juicing-fruit-increase-sugar/
