Ever noticed the words that describe fruit juices? From Concentrate, Not from Concentrate, Freshly Squeezed. But what do these actually mean?
Juice is extracted from the fruit and the water content is reduced. The concentrated juice is usually frozen and shipped to the country of use for packing. Fruit juice packers then reconstitute the juice by adding back the water. However you must read the label as the manufactures may decide to add additional ingredients, such as sugar, corn syrup, dextrose etc. This means the juice is high in calories and carbohydrates but fails to fill you up. The increase in sugar also increases your risk of diabetes when consumed in large amounts.
Not from concentrate juice
Juice is extracted from the fruit and processed without any water removed. The juice is lightly pasteurised to remove any peel and then frozen, chilled or aseptically transported to the country where it will be packed. The taste is usually fresher in non-concentrate juices. Its uncommon for additional sugar to be added to not from concentrate juices, however its worth reading the lable.
Freshly squeezed juice
Juice is extracted from the fruit and used immediately. Whole fruit is always better
Is fruit juice good for me?
Yes, fruit juice contains valuable nutrients, including vitamins and minerals that contribute to a healthy diet. The standard portion size is 150ml per day. Most fruit juices come in 250ml-1L bottles and the average person consumes all of the beverage. Only ONE 150ml of fruit juice counts towards your 5 a day. Meaning if you had 150ml of apple juice in the morning and 150ml cranberry juice in the evening you only consume 1 of your 5 a day although you consumed 2 different juices. This is because when you juice a fruit you breakdown all the fibre and release the sugar. This also goes for smoothies, no matter how many fruits or vegetables are in the blender it only counts for 1 of your 5 a day.
Home Message: It’s always better to consume the whole fruit rather than the juice, as you get additional fibre and less sugar. However 150ml of fruit juice a day can be a great way to increase your 5 day portions and add nutrients into your diet.