Tag Archives: fruit juice

Are fruit juices actually as bad as carbonated beverages?

Many people include packaged fruit juices in their diet hoping to get the goodness of the whole fruit or freshly squeezed fruit juice. Do you also prefer to sip packaged fruit juice with your breakfast or as a snack? You might not want to if you know that they could be as harmful as sugary sodas. We’ll explain why.

1. It is loaded with sugar and artificial

Have you ever realized that every time you buy a packed fruit juice it tastes the same, but that’s not the case when you have the whole fruit. The flavor and taste varies a lot. It’s because it contain sugar in high amounts with added fruit juice and flavoring additives. All the ingredients in it are accurately measured to make sure every pack of juice produced tastes the same. This even makes packed fruit juice high in calories. 1 glass of packed orange juice contains approximately 110 Calories whereas a whole orange fruit is not more than 62 Calories. Also, the fruits could be grown under artificial circumstances or with harmful chemical additives to have flavor and size uniformity.

2. Low in nutrition

While packing a fruit juice it is passed through various heat treatments to ensure a higher shelf life. And, because of this, many nutrients get destroyed. For example, Vitamin C is heat sensitive and when we heat any fruit juice vitamin C gets destroyed because of the heat. Many naturally occurring digestive enzymes within the fruit also get damaged because of these treatments. Packed fruit juices also contain preservatives which may have a carcinogenic affect on your body.

3. Low in fiber

Whole fruits are loaded with fiber which provide bulk to your diet and may help you in avoiding digestive problems like constipation. Juice lacks in the healthy fiber which is present in the whole fruit. Along with the fiber, many other nutrients get discarded. Packed fruit juice contains a negligible amount of fiber. This happens because packed fruit juice has to pass various processes to make it a clear juice.

4. Affect your overall health

Fruit juice elevates blood sugar more quickly than any whole fruit, and in most cases, the level of sugar in packed fruit juice is higher than that found in most whole fruits. Because of high sugar content and high calorie content, if any packed juice is consumed in excess, it can lead to weight gain. It can be dangerous for diabetics too.

Always choose whole fruits instead of juice to get the goodness of any fruit. And a good alternative to juice is a homemade smoothie with your favourite fruits. At least you don’t miss out on the essential nutrients and fiber.

— this article is written by a dietitian @ FitHo
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Healthy Foods that are actually Junk Food

With a busy lifestyle, everyone wants quick, tasty, reasonably priced and easily available foods. Though you may think that they might be healthy options but they are completely opposite. Here are some foods mentioned which many of us might consider healthy but actually are unhealthy foods.

1.Instant noodles
Maggi/ noodles hardly take any time to cook and taste good but all you are adding to your body is refined flour. The wax present in them forms a layer in our intestine which takes at least three days to flush out from our system.
You can swap this with a vegetable upma or poha. It will provide you with good carbs and the veggies will add fiber making it a complete meal.

2.Cornflakes with milk
Many of us think this is a safe breakfast option as it contains milk but the truth is that the flakes you eat only add more sugar to your diet and not much nutrition. It will only add more weight to your body.
Instead of this, you can switch to daliya or muesli with skimmed milk and a handful of nuts sprinkled on the top. This will give you fiber with essential fatty acids and other essential nutrients.

3.Fruit Juice/ Packaged Juice
You may think that gulping down a glass of a preserved fruit juice is a great way to start your day, but they are mostly packed with sugar.
Switch to a better idea have orange itself rather than juice. Whole fruit offers you all the vitamins and minerals, along with tummy-filling fiber that can help tame hunger pangs until lunch. Or you can also replace orange juice with 1 glass of low-fat milk or skimmed milk.

4.Pasta/White Pasta
Pasta/white bread is an empty calorie food as it is made from refined and processed flour. This means that it is deficient in nutrients.
Instead of white pasta/white bread you can opt for whole wheat pasta, whole wheat rolls (stuffed with veggies or paneer), and multi-grain bread.

5.Diet Soda
Diet sodas are actually empty calorie as they contain only artificial sweeteners and no essential nutrients in it, which increases the risk of certain types of cancer.
Instead of energizing yourself with diet colas, you can switch yourself to lemon water or coconut water.

6.Fat-free Foods
Just because a product is labeled ‘fat-free’ or ‘low-fat’ doesn’t mean it’s healthier or even lower in calories. Fat-free products lack fat, but they make up by adding sugars or other unhealthy ingredients. Some of the most popular low fat foods are baked potato chips, diet namkeen, frozen yoghurt, nutralite butter, etc.

In fact, when people are given foods marked as low fat, they chow down 25 to 44 percent more calories than when foods are labeled as regular fat.

From the nutritional standpoint the above mentioned foods are not considered as healthy due to nutrient deficient. Practical piece of advice eat healthy, manage portion control, stick to natural foods and exercise. This the only way you can lose weight and keep it off.

— this article is written by a dietitian @ FitHo

8 ways to cut fat from your diet

Dieting doesn’t mean that you cut carbohydrates and fats from your diet and opt for tasteless, boring foods. Our body requires all essential nutrients like carbohydrates, proteins, fats, etc. for its healthy functioning.
A low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the type of fat you eat that really matters. Bad fats like trans-fats, saturated fats, etc. increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats-such as omega-3 fats-are essential to physical and emotional health. So, when choosing fats, pick unsaturated fat over saturated or trans-fat.
Enjoy your favorite foods by employing the following tweaks and tips:
1] Pizzas: Next time when you order a pizza, opt for double tomato sauce, corn, garlic, capsicum, mushroom, onion flavor with less cheese or mozzarella, as they are all rich in vitamins and minerals and also help combat many diseases. For e.g., tomatoes have lycopene which help decrease the risk of prostate cancer in males.

2] Streak Fries: If you love French fries, next time try streak fries as they absorb less oil than French fries. It helps to lower some bad fat count.

3] Stir- fry: When you opt for fried-chicken or vegetables, choose a garlic or orange juice/sauce over butter or cheese. It will make it healthier.

4] Soften your spread: Before applying butter or margarine as a spread on your bread or chapatti, soften it in the microwave at room temperature, so that the quantity gets lowered while spreading.

5] Oil your potato: Apply olive oil rather than butter or sour cream on baked potatoes. It will help save calories and fat.

6] Dilute your Fruit juice: When buying a fruit juice bottle, add some water to dilute the juice and store it. It helps cut calories and the difference is barely noticeable.

7] Cool your cans: It’s better to refrigerate canned foods, as the fat rises to the top and it becomes easier to scrape it off.

8] Use cooking sprays: Use cooking sprays to prevent your low-fat cheese from turning to rubber while cooking. This will help add just enough fat to make the cheese stay gooey and creamy as it slowly melts.

So, next time when you order or prepare some meals, do watch the type of fat you are eating. Try switching to healthier options.

— this article is written by a dietitian @ FitHo

Benefits of Seasonal Fruits

Eat a fruit every time you have a growling stomach. Its the healthiest substitute for a snack as it is packed with nutrition and can actually boost your metabolism. There are variety of fruits present through out the year offering loads of nutrition packed in different flavors. Binging on fruits is specially helpful when you are trying to lose weight or are on a  weight loss diet. Seasonal fruits then become an ideal in-between meal snacks. Fruits contain phyto-chemicals and antioxidants help fight free radicals and diseases in the body.

Watermelon (Cr/freedigital)

Regular consumption of fruits promote healthy heart health reducing the chances of cardiac problems, lower blood pressure and keeps cholesterol in check. The vitamins and mineral quality of fruits can’t be replaced with supplements as it is a natural source and gets absorbed by the body easily. Summers offer a range of fruits which are full of taste, colour and nutrition. Add 1-2 fruits in your diet and experience the change.

Some Summer Seasonal Fruits

Water Melon: Eating 100 gms would add just 20 calories to your diet. Though it is sweet but the high amount of water and fiber lessen the calories present in it. It is refreshing and reduces body temperature, blood pressure, inflammation and many other health conditions. It has the highest concentration of lycopene, a powerful antioxidant which improves heart health. It contains vitamin, A,C and B and minerals like potassium, calcium and is fat free. Enjoy its juice or eat raw in salads.

Mangoes: 65 calories is what it provides for 100 gms. You could eat a small sized mango before a workout as it is high is carbohydrates but with a low glycemic index. vitamin A (beta-carotene), vitamin E, vitamin C and selenium along with phenolic compounds are present in mangoes. It is rich in minerals and has high anti-oxidation and anti-inflammatory properties. Check the portion control while eating mangoes for weight loss.

Plum: 52 calories Potassium, magnesium, calcium and phosphorous are minerals present in plum along with Vitamin A, E and c. It provides 55-60 calories per 100 gms though consume 2 fruits. It is high in fiber and boost immunity and protects against cancer. It is a healthy fruits.

Jamun/Jambul: High in vitamins and minerals like  iron, manganese, zinc, calcium, sodium and potassium. It contains antioxidants like Tannic acid, Gallic acid and oxalic acids along with alkonoids. It is beneficial for diabetics and eating 100 gms adds 60 calories approx.

Musk Melon: Eating a cup of muskmelon will add 50-55 calories with lots of fiber and carbs for energy. It is rich in vitamin A, B and C along with potassium, magnesium and sodium. Improves constipation problem. It has anti-oxidation properties and improves metabolism.

— this article is written by a dietitian @ FitHo

Fruits Have Sugar Carbs – Do They Cause Weight Gain?

Fruits are primarily sugar by weight. Sugar has a bad health rap, some people wonder if fruits are on the approved list? But the natural sugars in fruits is not bad. The glycemic index of most fruits is quite low and they can actually help you lose weight. The fiber and water content in those fruits will keep you feeling full for longer, which will cut down on cravings.

Photo- Fruits have healthy sugar (troyfish@flickr)

The antioxidants found in fruits strengthen the body’s immune system. Studies have shown that diets rich in fruits and vegetables reduce the risk of cancer and other chronic diseases. Fruits provide essential vitamins and minerals, fibre and other substances that are important for good health and looking good. Fruit rich diet will also keep your skin glowing.

These benefits outweigh the sugar carbohydrates in fruits and we recommend eating at least 2 fruits a day. Did you know apples reduce risk of cancer, and guavas are loaded with Vitamin C for body immunity.

Now that we’re clear that fruits are healthy, but are fruit juices healthy? Processed juices are often loaded with sugar to make them taste better, have preservatives for longer shelf life and and don’t have most of the fruit fiber. Fresh fruit juices are slightly better since they don’t have preservatives and might have more fiber, but we definitely recommend eating the whole fruit for maximum benefit.

Weight loss tip: Replace your dessert with fruit to lose weight!

— this article is written by a dietitian @ FitHo