Most of the fruits are high in sugar and when we make juice the sugar count gets even higher which will negate the benefits the fruits. So if you’re adding juicing to your lifestyle then, you have to consider the sugar content. And if someone has diabetes or weight issues then, you have to use sugary fruits with caution. As some fruits may be harmful if you take in excess because of which it is necessary to determine the sugar content.
So while making juice for you carefully consider the amount of fruit as one medium orange has 12 grams of sugar and 62 calories. Once you drink 6-ounce juice you will consume 36 grams of sugar, and 186 calories from a single drink. Let’s see now what is trap down below.
As we all like the sweet taste of fruit juice and we think that drinking fruit juice is healthy. But according to the US federal dietary guidelines, adults eat 1 ½ to 2 cups of fruit daily that will be equal to 2 oranges. Sugar from fruit maybe healthier than table sugar as it contains nutrients and not empty calories as cupcakes do. But if you take the fruits in excess, they can also harm you and increase the risk of type 2 diabetes.
So if you’re juicing fruits merely then, it is true that you are missing the whole point of juicing. You should use vegetables in all your juice blends and use fruits in moderation to complement and enhance the flavour of vegetables.
High Sugar Fruits To Use In Moderation
The following are the high sugar fruits that have to use in moderation, so have a look towards it.
Bananas: So first we have bananas as we know that, bananas have potassium content that boosts energy and easily digestible. Because of which most of the athletes eat them always but, it contains 14 grams of sugar.
Grapes: If you take grapes juice or wine then, it one cup of grape contains 15 grams of sugar. According to the research, grapes can reduce the risk of diabetes and heart diseases as it contains resveratrol and nutrient. Thus, decrease risks for chronic diseases but make sure to take them in moderation.
Mango: Among all mango juice is sweet and tasty but, a single mango contains 31 grams of sugar. So take them in moderation.
Figs: One large fig contains 10 grams of sugar.
Pomegranate: One glass of pomegranate juice contains 40 grams of sugar, so take them in moderation. Instead of making juice out of it try sprinkling its seeds on your juice, smoothie or yogurt.
Cherries: Cherries have tons of health benefits and many micronutrients, but 100-gram cheery juice contains 13 grams of sugar.
Tangerines: One large tangerine juice contains 13 grams of sugar.
So these are the fruits that you should take them in moderation.
How To Lower Sugar Intake From Juicing?
The main thing of juicing is to increase your vegetable nutrient intake, so consider the following things when adding fruit to your juice.
Drinking Lots of fruit juice Not Healthy:
Some people say that drinking too much juice is healthy but drinking lots of fruit juice with minimal vegetables is not healthy. It will increase the risk of type-2 diabetes also result in weight gain and other health problems as well. So whenever you make juice add a little bit of fruit for the taste.
If you want to take juice to lose weight, so you should take fruit in moderation. Usually, refined sugars, natural sugars are also stored in our body in the form of energy to use later. But when we don’t use it, it will turn empty calories into fat, so make sure to work out to burn the sugar calories.
You can minimize the damage of fruit sugar, by taking fiber blending it instead of juicing it.
Glucose and Fructose are the main elements of sugar where glucose is a good kind of sugar that exists in a single living cell in our body and plays a vital part of life. Whereas Fructose is a bad kind and taking too much of it can wreak havoc with your liver. Sadly, fruit sugar is mostly fructoses which cause a nasty spike in your blood sugar levels.