For health-conscious people, fruit juice has long been seen as a "healthy" choice. A glass of orange juice at breakfast, apple juice in the afternoon or a packaged fruit drink from the shop all seem an easy route to good health. But is fruit juice really so safe, or does it hide an invisible trap that raises blood sugar?

Fruit and fruit juice come from the same source, but their effects on the body are not the same. A whole fruit contains fibre, vitamins, minerals and natural sugar. When fruit is turned into juice, most of the fibre is lost. Fibre slows the absorption of sugars in the body, so when whole fruit is eaten, sugar enters the blood gradually. Without fibre, the sugar in juice enters the blood quickly and can cause a sudden rise in blood sugar.

This does not mean juice must be avoided completely, but some things should be kept in mind.

Smoothies are made by blending whole fruit, so they keep at least some fibre and can be a better choice than juice. But adding too much fruit or sweet ingredients can cause problems here too.

Nutritionists generally advise that eating whole fruit is best, because the body gets all the nutrients it needs and blood sugar stays under control. They see juice as an "occasional drink", not a daily habit.

Many people think juice is made from fruit, so what is the harm? Or that they are dieting, so they drink juice. These ideas are at the root of the problem: fruit has benefits, but its juice does not work the same way.

Fruit juice is not as harmless as it looks. It can raise blood sugar quickly, especially if drunk regularly and in large amounts. To stay healthy, choose whole fruit over juice. Stay aware, because there are no shortcuts to good health.

The report draws on Verywell Health and the Times of India.

Source: Jagonews24. First published in Bengali on The Agro News.