¿Exprimir frutas elimina la vitamina C en su jugo?

Expert Reviewer: Wang Xiaohui, senior associate engineer in the field of food science.

Many people consider a glass of freshly squeezed juice as the start of a healthy lifestyle: refreshing, natural, and nutritious. However, the juice that seems healthy may not be as nutritious as you think. Sometimes, what you drink is not the nutritional essence of fruit but rather a glass of high-sugar water stripped of its 'soul'.

The image was generated by AI.

The Spanish translation for the nutrients extracted is "Nutrientes extraídos" or "Nutrientes exprimidos".

Many believe that freshly squeezed juice is the concentrated essence of fruit nutrition, but in reality, once fruit is juiced, its original complete nutritional structure is disrupted.

The sugar content has increased dramatically.

Extracting a glass of juice often requires multiple fruits. For example, a glass of orange juice generally requires 3 to 5 oranges, meaning you could be consuming several times more sugar without realizing it. Data shows that some freshly squeezed juices have sugar content comparable to or even exceeding that of a bottle of cola. For instance, the sugar content of a glass of apple juice is higher than that of a can of cola.

Nutrient table of 100% pure NFC fruit juice on the e-commerce platform.

Source of the image: Popular Science China.

The phrase 'dietary fiber is almost zero' means that the dietary fiber content is very low and can be considered negligible.

In the juicing process, most of the insoluble dietary fiber is discarded along with the pulp of the fruit. However, this dietary fiber is precisely what can increase feelings of fullness, slow down sugar absorption, and promote intestinal transit.

Significant loss of vitamin C.

When juices are extracted, fruits are cut and blended, causing vitamin C to come into contact with air oxygen and undergo oxidation reactions, leading to a decrease in its content.

The loss rate of vitamin C in freshly squeezed fruit may be influenced by various factors, including juicing methods, time, and storage conditions. In general, vitamin C is water-soluble and heat-sensitive, making it susceptible to degradation during processing and storage. To minimize loss, it is recommended to drink fresh juice as soon as possible and avoid prolonged exposure to air. The specific loss rate varies by fruit and handling methods, commonly ranging from 10% to 50%.

Source of the image: Guangxi Television.

The transformation of sugar.

The sugars in whole fruits are classified as endogenous sugars, enclosed by cell structures, which are released slowly; when juiced, the cell structures are broken down, and sugars become free sugars that are more easily absorbed by the body. The World Health Organization has classified sugars in juice as free sugars and recommends strict limits on intake.

Long-term excessive juice consumption may pose these risks.

1. It carries the risk of obesity. Juice has low satiety, so people can often drink an entire glass or more in a short period, unconsciously increasing their sugar and calorie intake. If this continues long-term, it may lead to weight gain and even obesity.

2. Blood glucose fluctuation is more evident. Due to the removal of a large amount of dietary fiber during the juice extraction process, the absence of this buffering fiber allows the sugars in the juice to be absorbed more quickly by the body, resulting in a faster rise in blood glucose. This change is particularly noticeable for individuals who need to control their blood glucose.

3. Increases the risk of certain diseases. Juices contain a considerable amount of fructose, and excessive consumption can promote uric acid production, thus increasing the risk of hyperuricemia and even gout. Some studies have also found a certain relationship between prolonged excessive juice consumption and an increased risk of developing gout.

Drinking juice healthily.

Although freshly squeezed fruit juice is not the perfect drink we imagine, this does not mean it should be avoided entirely. Some studies have found that moderate juice consumption may benefit health. Research shows that compared to non-drinkers, individuals who consume about 150 ml or less of juice per day have a 15% lower risk of cardiovascular disease.

Thus, juice is not something that should be completely avoided; the key lies in managing the manner and quantity of consumption.

Source of the image: stock photo bank.

First, the more recommended method is still to eat whole fruits directly. Whole fruits preserve dietary fiber and more vitamins, while also increasing satiety, which is more helpful in controlling sugar intake.

If you really want to drink juice, you can consider the following points:

1. Choose fruits with relatively low sugar content, such as tomatoes, coconut water, watermelons, etc.;

2. Try not to filter out fruit residue and prepare juice in purée form, thus preserving more dietary fiber.

3. Control the amount consumed, generally recommended not to exceed 150 ml per day.

After drinking, rinse your mouth immediately to reduce acid erosion from juices on teeth and decrease the risk of cavities.

For children, juice intake needs to be more strictly controlled. The American Academy of Pediatrics (AAP) recommends no juice for infants under 1 year; for children aged 1-3 years, no more than 120 ml per day; for children aged 4-6 years, no more than 180 ml per day.

Juice that seems healthy does not equal the fruit itself. Overall, freshly squeezed juice is not something that cannot be consumed, but it should not be treated as a daily drink. By contrast, directly consuming whole fruits preserves dietary fiber and provides more comprehensive nutrition, which remains the healthier choice.