Many believe that a glass of fruit juice, even if 100% natural, is equivalent to one of the recommended 5 daily portions of fruits and vegetables. Geraldine Zamansky, a journalist at the Health Magazine on France 5, explains that this might not be the ideal choice, particularly for young children.
According to a study, limiting the consumption of fruit juice, especially for children, and opting for whole fruits like oranges is a better choice. Zamansky apologizes to parents who relied on the morning orange juice for their children's balanced breakfast. The study suggests that for those under 8 years old, each additional daily glass of this beverage can lead to significant weight gain.
The study, based on the analysis of 42 studies involving nearly 46,000 children and over 268,000 adults, indicates that even 100% pure juice without added sugar was the only type chosen by the 300,000 participants. Therefore, replacing soda with fruit juice might not be sufficient to protect children's health.
The culprit, as many might have guessed, is sugar. On average, each glass of juice contains 20 grams of sugar, nearly as much as the most famous sodas. This equals the recommended daily sugar intake for a child. Dr. Vasenti Malik, a nutrition researcher at the University of Toronto and coordinator of the study, recommends not exceeding half a glass of fruit juice per day. More importantly, she suggests avoiding this habit altogether and giving children whole fruits to eat.
The significant difference between whole fruits and juice lies in the presence of fibers. Fibers are crucial for a healthy digestive system, allowing for a more gradual absorption of sugar by the body. Malik also emphasizes the guaranteed intake of vitamins when consuming whole fruits.
For adults, while the impact of 20 grams of sugar is less significant proportionally, studies indicate that consuming more than 2 glasses of juice per day increases the risk of weight gain. This risk is higher with apple and grape juices compared to pomegranate juice, or certain "super juices" rich in vitamins but consumed in small quantities.