Whole fruit or juice? What's the difference?
Published: November 10, 2017
Different fruit provides different arrays of these essential nutrients and by consuming a variety of fruit each day you can provide your body with essential vitamins, minerals, phytochemicals, carbohydrate and fibre.
These nutrients contribute to a healthy body and some nutrients have been linked with a decreased risk of various diseases such as heart disease and diabetes type 2.
Many fruits (and vegetables) are high in potassium which is associated with lower blood pressure, and the fibre content of whole fruit not only aids digestion, but is thought to help remove cholesterol from your body and may help lower blood-cholesterol levels.
Most fruit is low in fat and protein, and apart from fruit such as banana and dried fruit, is low calorie and low density as fruit has a high water content.
In addition to digestible carbohydrate mostly in the form of glucose and fructose, and fibre, fruit is a good source of vitamin C, folate, carotenoids such as lutein, alpha-carotene, beta-carotene, lycopene, and anthocyanidins.
It is also thought that there are about 8000 bioactive compounds in fruits plus many unidentified compounds.
These compounds are often collectively referred to as phytochemicals, but within this group there are many different sub groups with similar and varying bioactivity which may be beneficial to health.
Despite the nutritional attraction of fruit people in general fail to regularly consume sufficient amounts to reap the associated health benefits.
Some fruits may be perceived as difficult to consume, being messy to prepare, or bruising easily when transported. Some people are concerned about the use of pesticides on maturing fruit trees and plants and so avoid fruit to prevent consuming residual pesticides.
Fruit juice may be seen as a good alternative to whole fruit as it is already prepared, is easily transported, can be purchased in a variety of outlets, and because the outer skin where pesticides prevail, has been removed, potentially free from pesticide contamination.
A small box of juice fits easily into a child’s lunch box and there is no peel or core to get rid of before and after consumption.
However, fruit juice may not be such a good alternate to whole fruit for a number of reasons: for example, nutrient value...link to the full article to learn more.
Whitney, E. & Rady Rolfes, S. (2005). Understanding Nutrition. Belmont, CA: Thomson Wadsworth
Gropper, S.S., Smith, J.L. & Groff, J.L. (2005). Advanced Nutrition and Human Metabolism (4thEd.). Belmont, CA: Thomson Wadsworth.
Centre for Science in the Public Interest (August, 2011). Nutrition Action Health Letter (June 2009, Sept, 2011, Nov 2013, March 2013, March 2012, Feb 2012, June 2011)