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What's better? Fresh fruit or fresh juice?
Table of Contents
1. Juices, reconstituted juices, nectars - differences in composition and quality
The current Directive of the European Parliament and Council of 19 April 2012 precisely defines what juices and nectars are and the list of additives that can be added by the producer. It is important to note that there are significant differences between a drink, juice and fruit nectar. The drink may (but does not have to) contain fruit juice and, unlike nectares and juices, it may contain preservatives, artificial colours and sweeteners. Such products should not be included in the diet. The best choice is always fruit juice, as the addition of sugar and sweeteners to fruit juices is prohibited. Fruit juice is a product made from the edible parts of fruit from healthy, ripe, fresh or chilled fruits. Reconstituted juice from concentrated juice is made by adding water to concentrated juice (adding sugar, sweeteners or honey is prohibited). Nectar is made by adding water to concentrated juices, fruit juices or reconstituted fruit juice from concentrated juice with or without the addition of sugar or honey. In the case of juices and nectars, the addition of natural flavourings, vitamins and minerals, pulp and tissue is allowed. It is forbidden to add colourings and preservatives to juices and nectars. However, juices and nectars contain naturally occurring sugar from fruits, which is a source of energy.2. Nutritional and Health Properties
Comparison of the nutritional properties of fresh orange juice with the nutrients of fruit juice. Source: Iwanow K. , Kunachowicz H. , Nadolna I. , Nutritional value of selected foodstuffs and typical foods, Warsaw 2011.3. Advantages of consuming juices
Fruit juices are a good (though not the best) method of obtaining vitamins and certain elements. Contrary to popular belief, the glycemic index of e.g. orange juice or apple juice is not significantly higher compared to the IG of fresh fruits (IG for apple = 36, for apple juice = 41). Therefore, they can be a better snack option than e.g. chocolate, but will never replace the whole fruit. This fact is particularly important in the case of children's nutrition.4. Fruit juices in children's diets
According to the recommendations of the American Academy of Pediatrics, fruit juices should not be served to children under the age of one. Experts state that consuming juices during the first 12 months of life has no health impact. Children aged 1 to 3 years are advised to limit their juice intake to 120 ml per day. Children and adolescents aged 3 to 18 years are not recommended to consume portions larger than an incomplete glass in a day. It is commonly believed that excessive consumption of juices can contribute to obesity. This can easily lead to uncontrolled weight gain, especially if a child (even an adult) satisfies their thirst through fruit juices. For instance, consuming a liter and a half of orange juice can provide over 600 calories.5. Overview
There is no doubt that consuming whole fruits provides significantly greater health benefits. Two servings should be on the daily menu of anyone who cares about healthy eating. Fruit drinks are not absolutely contraindicated, but should be limited to about 250 ml per day and should not be replaced with water. The following table will certainly make the decision easier when the question arises, whether to choose fruit or juice.6. The properties of juices and fruits
(+)/(−) the product has or does not have a specific property.
