Where does this news come from?
The news site Daily Mail Online on January 16 reported on a study showing that fresh fruit juice increases body weight because of the calories contained in it (1). This increase in body weight would not occur with diet soft drinks, where added sugars are replaced by artificial sweeteners.
What did the research entail?
Fruit is known as a healthy food with few calories, which means that healthy properties also radiate to fruit juice. Canadian scientists checked whether fresh fruit juice has an influence on body weight (2).
- The researchers conducted a literature study out.
- They looked for all studies that mentioned it mortgage checked between it drink from fresh fruit juice and the evolution of body weight.
- The collected cohort studies had to last at least 6 months. Intervention studies at least 2 weeks.
- They found a total of 42 studies, 17 in children and 25 in adults.
- A total of 45,851 children and 268,095 adults were included in the studies.
- A daily portion of 220 ml of fresh fruit juice increased the Body Mass Index (BMI). children increase only very slightly (by 0.03 kg.m-2).
- For adults, body weight increased by an average of 0.21 kilograms.
- It is not clear over which time period this was measured.
The researchers recommended using the limit consumption of fruit juices to reduce the risk of weight problems.
Bron
(1) Drinking Diet Coke is better than fruit juice for kids’ waistlines, according to large review of dozens of studies. Daily Mail Online16/01/2024.
How should you interpret this news?
The increases in body weight in this literature review appear to be limited, but the studies were mostly of limited duration. Juicing fruit actually means keeping the natural sugars and largely removing the indigestible fibers. Eating an orange is equivalent to drinking a glass of juice from 1 orange, but if you squeeze the natural sugars from different oranges into 1 glass, you will of course consume more calories.
- Contains a glass of fresh orange juice 110 calories in 22 grams of natural sugarsa composition that comparable is met sweetened soft drinks.
- Per day we would maximum 10% of our calories on added sugars.
- For a person with a need of 2,000 calories per day, that means a maximum of 50 grams of sugar per day.
- In reality, however, we are twice as high.
This literature study shows not indicates that diet soft drinks are healthier than fresh fruit juice. This is suggested in the Daily Mail article, because diet soft drinks contain fewer calories and are therefore less likely to gain weight.
An occasional fresh fruit juice won’t hurt, but when it becomes a daily habit, it can lead to weight gain.
Conclusion
Fresh fruit juice contains the same amount of calories as sugary soft drinks. A literature study shows that regularly drinking fresh fruit juice can just as easily lead to an increase in body weight. To conclude that diet drinks are healthier, as is assumed, is wrong. Diet drinks simply contain fewer calories. An occasional fresh fruit juice certainly won’t hurt, but a large glass every day can cause weight gain.
References
(2) Nguyen M, Jarvis SE, Chiavaroli L,et al. Consumption of 100% Fruit Juice and Body Weight in Children and Adults: A Systematic Review and Meta-Analysis. JAMA Pediatr. 2024 Jan 16.
2024-01-17 14:02:36
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