Here are the top 5 problems related to drinking apple juice and ways to overcome some of them.
1. May cause weight gain
If you drink apple juice, controlling the amount is essential. A 1 cup (240 ml) apple contains 114 calories, while a medium-sized apple contains 95 calories .
Juice is consumed faster than a whole apple, which can cause you to consume a lot of calories in a short period of time.
In addition, juice is not particularly good at satisfying hunger or helping you feel full. This may cause you to burn too many calories .
In one study, adults were given equal amounts of whole apples, applesauce, or apple juice, depending on the calories. The whole apple can best satisfy their hunger. Juice is the least full-even with added fiber .
For these reasons, compared with eating whole apples, drinking fruit juice has a greater risk of consuming too many calories and weight gain. This is true for both adults and children .
The American Academy of Pediatrics recommends the following daily juice limits:
One cup (240 ml) is also the recommended daily limit for adults .
2. Low vitamin and mineral content
1 cup (240 ml) of apple juice is not a good source of any vitamins or minerals, which means it cannot provide at least 10% of any micronutrient reference daily intake (RDI) .
In other words, vitamin C-or ascorbic acid is usually added . In many cases, apple juice is fortified to provide 100% or more vitamin C RDI per serving .
If not fortified, each serving of apple juice can provide about 2% of this vitamin RDI. In contrast, a medium-sized apple averages 9% of the RDI .
If you eat a variety of whole fruits and vegetables, you can easily meet the vitamin C quota without having to drink fortified juices.
3. High sugar-low fiber
Choose a 100% fruit juice variety instead of a beverage that is mixed with apple juice, sugar and water.
Nevertheless, almost 100% of all the calories in apple juice come from carbohydrates-mainly from fructose and glucose, two naturally occurring sugars .
At the same time, a 1 cup (240 milliliters) of juice-whether clear or cloudy-provides only 0.5 grams of fiber.
In contrast, a medium apple with a skin contains 4.5 grams of fiber-or 18% of the RDI-this nutrient .
Fiber as well as protein and fat help slow digestion and promote a moderate increase in blood sugar. The combination of high sugar and low fiber in fruit juice can make your blood sugar soar.
If you drink apple juice, match it with foods that contain protein and healthy fats to reduce its impact on blood sugar .
For example, when healthy adults eat apple juice, bread, and peanut butter for breakfast, their blood sugar rise is reduced by 30% compared to the same meal without peanut butter .
4. Promote tooth decay
Drinking juice is related to tooth decay. Bacteria in the mouth consume the sugar in the juice and produce acid, which can corrode tooth enamel and cause tooth decay .
In a test tube study that evaluated the effects of 12 different types of juice on teeth, it was found that apple juice had the greatest corrosion effect on tooth enamel.
If you drink apple juice, avoid rinsing in your mouth. The longer the tooth is exposed to sugar, the greater the likelihood of tooth decay. Using straws can also reduce the risk of tooth decay .
5. Contaminated by pesticides
If you drink non-organic juices, pesticide contamination is another problem. Pesticides are used against insects, weeds and fungi against chemicals to protect crops.
When the USDA tested 379 non-organic 100% apple juice samples, about half of them contained detectable levels of at least one pesticide .
Although these residues are below the limits set by the U.S. Environmental Protection Agency, children are more exposed to pesticides than adults. If your child often drinks apple juice, it is best to choose organic .
Organic juices are also more suitable for adults because it is not certain that long-term exposure to small amounts of pesticides will increase the risk of certain cancers, fertility problems or other health problems .
When you are sick, apple juice can be used to replenish water. As you age, its disease-resistant plant compounds can also protect your heart and brain.
However, with the whole apple with than apple juice is not very full, can not provide too much fiber, vitamins or minerals.
However, if you really like it, please choose turbid organic juice with pulp to obtain more beneficial plant compounds and avoid pesticide pollution.
Because of its high calorie content, be sure to enjoy this juice in moderation.