For many, fruit juice is a breakfast staple. This is because of the freshness and immediate energy that comes from a traditional glass of orange juice in the morning. Rich in vitamins, especially vitamin C, which helps fight fatigue and strengthen the immune system, fruit juice is also a sugar bomb, much more than a whole fruit.
No fruit juice on an empty stomach
Fruits do indeed contain fructose, a natural sugar that, in reasonable quantities, is healthy for the body. However, when fruit is consumed in the form of juice, the sugar concentration is much higher and the fiber is non-existent. Add to this that a glass of orange juice requires several oranges to be prepared, which means that you consume much more sugar than if you simply ate a whole fruit.
Due to the lack of fiber, the natural sugar in juice is absorbed more quickly by the body. In addition, without fiber, fruit juice is less filling. The result: a rapid rise in blood sugar, followed by a drop in energy in the late morning and cravings earlier in the day. Far from being completely banned, fruit juice should nevertheless be avoided in the morning for breakfast.
Prioritize meals
To avoid these inconveniences, the best time to drink fruit juice is during a meal. The fiber and proteins contained in other foods slow down the absorption of sugar, thus regulating blood sugar, while benefiting from the vitamins and antioxidants in fruit. Prefer lunch or snack time, because it is at these times of the day that your body needs a greater caloric intake. Avoid dinner where excess sugar is not recommended and may disrupt sleep.
Regardless of the time of day, it is best to consume fruit juice in small quantities, accompanied by foods rich in fiber and protein. Also, be aware that juice is not a substitute for a whole fruit, which offers the same energy benefits, but with fiber, vitamins and a slower absorption of sugars.
