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Did you know that the risk of diabetes from drinking fruit juice is almost as high as from Cola?

There is widespread consensus that fruit juice increases the risk of diabetes – just like soft drinks. The similarity to Cola is remarkable and prompts us to stop and reconsider.

Let's do a quick comparison*: 

• 1 glass of Coca Cola (250ml): 105 calories and 26.5 grams of sugar (approx. 6.6 teaspoons)
• 1 glass of Sun Queen fruit juice (250ml): 153 calories and 36 grams of sugar (9 teaspoons)

The results show that Sun Queen fruit juice is full of calories and sugar. We can also see comparable findings with other fruit juices that largely resemble Cola in terms of their values (orange, multivitamin, etc.). It’s no wonder that a study by the Harvard School of Public Health picked up on this fact several years ago and proved that the (excessive) consumption of fruit juice increases the risk of type 2 diabetes similar to that of soft drinks.

How can this be? Are fruit and vegetables suddenly unhealthy now?

Caution, risk of confusion: fruit and vegetables are certainly not bad for you. In their unprocessed form (harvested directly from the plant), fruit and vegetables supply our bodies with essential vitamins, antioxidants and fibre, which we need on a daily basis. However, most typical fruit juices are mechanically crushed, pressed and then pasteurised under high pressure and heat. Most of the essential vitamins and fibre are thus lost in the process.

Important to know: fruit and vegetables generally reduce the risk of type 2 diabetes because we eat them more slowly (have you ever eaten three apples in 10 seconds?). By chewing and swallowing, the liver has time to absorb the fructose and the stomach sends the signal that it is full. When we drink fruit juice, our bodies are unable to say 'stop’ in time and we therefore consume excess calories. 

What can we learn from this?

• Drink fruit juice in small quantities. Why not try serving fruit juice for Sunday brunch only? And enjoy it in small glasses..
• If you simply can’t do without it, then opt for cold-pressed varieties. They may be more expensive but are far healthier.
• How about making your own? It doesn’t get healthier than that and it’s also fun to let your creativity run wild.
• Why not go for a jog or take a walk after a glass of fruit juice? This helps to break down the fructose as many cold-pressed juices also contain calories.
• Ideally, it’s best to avoid fruit juice altogether and simply eat the fruit itself. By opting for water, tea and coffee instead, you can significantly increase your life expectancy and stay fitter for longer.  

*Information according to Migros
Source: Eating whole fruits linked to lower risk of type 2 diabetes