Is it better to be fruity or juicy?

We’ve all heard it: “Drink your juice—it’s good for you!” But is it really the healthiest choice? While fruit juice may seem like an easy way to get your vitamins, eating whole fruit is a far better option for your body. Here’s why swapping the glass for the real thing makes a big difference:

1. Whole Fruit Is Packed With Fiber

When you bite into an apple or peel an orange, you’re getting all the natural fiber your body needs. Fiber slows digestion, keeps your blood sugar steady, and helps you feel fuller for longer. Juice? Most of that fiber is gone, leaving behind mostly sugar and water. This is why I always carry a piece of fruit for a mid morning snack.

2. Stable Energy, Not Sugar Spikes

Juice is quickly absorbed, sending your blood sugar soaring before it crashes back down. Whole fruit releases its sugars gradually, giving you steady energy and reducing the risk of insulin resistance over time (this means reducing the risk of diabetes). This gradual energy release is great for maintaining your concentration at work, or for fueling your workouts.

3. More Filling, Fewer Calories

Think about it: it takes several oranges to make one glass of juice. You’d feel stuffed eating all those oranges, but drink the juice and you barely notice. Eating fruit naturally limits calorie intake and keeps hunger at bay. This helps you adhere to a healthy diet.

4. More Nutrients, Less Processing

Juicing strips fruit of much of its nutritional value. Whole fruits provide antioxidants, and vitamins in their natural state—just as nature intended. I try and stick to less processed foods as a general rule.

5. Better for Your Teeth

Juice can coat your teeth with sugar and acid, wearing down enamel over time. Eating whole fruit is gentler on your teeth and even stimulates saliva, which naturally protects your mouth. I’m hoping to invite a dentist to write some blog posts for us.

6. Science Agrees

Research shows that whole fruit eaters have lower risks of obesity, heart disease, and diabetes. Those who drink fruit juice regularly? Not so much.

The Takeaway

Fruit juice may seem healthy, but it’s no match for the benefits of whole fruit. So next time you’re craving something sweet, skip the juice and grab a piece of fruit. Your body (and your teeth) will thank you!

References:
https://www.bmj.com/content/347/bmj.f5001