Are fruit juices healthy for you?

Karishma Chawla

Karishma Chawla
21 November 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Eat Breakfast

Fruits are the seed-bearing structures formed from the ovary after flowering. They are generally fleshy and are high valued for their distinctive flavour, taste, freshness, juiciness, colour, texture and nutrition. They are considered to be very healthy and are used in illness. This is attributed to the presence of numerous phytochemicals and other bioactive compounds.

Fruit juices are generally considered to be healthy and consumed very often as a part of the daily routine. But it should be considered that fruit juices can be high in sugar which can lead to high blood sugar levels and insulin spike resulting in increased fat percentage in the body and weight gain. Sometimes, fruit juices are also considered under the spectrum of sugary sodas since they are high on sugar as well.

Consuming Fruits

Fruit juices are often consumed on a rawfood diet, most likely in the summers, wherein the body prefers more cooling foods like fruits, smoothies and salads. Having said that, the emphasis should be on cooling foods that are healthy and add to your overallwell-being. Indulging into fruit juices that are high in sugar can clearly override the nutritional benefits of the fruit itself. Here are some better ways to consume fruits to avail their nutritional benefits.

The best ways to consume fruits

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• Fruits are best consumed as a whole fruit rather than a fruit juice. A whole fruit is high in fibre and does not lead to high blood sugar levels or insulin spike.

• The best time to consume fruits is in the first half of the day. To start, try to stop eating fruits by 4pm, then make it closer to as 2 pm and the ideal thing would be to finish consuming fruits by 12 noon.

• Fruits must be avoided after a meal since it will result in further increase in blood sugar levels increasing weight gain. Food eaten over a meal can lead to indigestion and discomfort.

• Fruits can be consumed as a part of vegetable smoothie to add natural sugar to the drink and also helps to detoxify the liver and remove the toxins from the body. For example - a smoothie made of spinach with apple, orange or some berries with some ginger and pinch of rock salt.

• Fruits can be eaten as a fruit salad with some herbs, spices and rock salt.Using rock salt can help you enhance the taste of the salad. Try Tata Rock Salt, its pink crystals are rich in essential minerals like calcium, magnesium and potassium. It adds a refreshing taste to the salad, making you feel more energized.

• Fruits can be used as a snack in the morning with healthy nuts like almonds and walnuts or a source of protein like eggs.

• If you are someone who engages in vigorous exercise such as heavy weight training session or running a marathon or any other high intensity sports exercise, fruit juices can be consumed to replenish the body with the necessary nutrients and natural sugar.

It is worth mentioning that, irrespective of whether you are on a raw food diet or not, it is a good idea to regularly consume high fibre fruits that are low in sugar such as apple, pear, orange, sweetlime, guava, papaya, and peach, plum, grapefruit, and berries. Limit the high sugary fruits to twice a week such as banana, mango, chikoo, grapes and others. While fruit juices may not always be a great idea, incorporating whole fruits is can help you get vital nutrients. Consult your physician to know what is ideal for your health and diet.


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