Whole Fruit Vs Fruit Juice: Which Is Better For Weight Loss?

Facing confusion whether to choose whole fruits or juice to support your weight loss plans. Fruits have long been used to get rid of extra calories and remain in an envious shape. They are packed with essential vitamins, minerals, antioxidants and fiber that can help you feel full and shed weight without losing the inner glow. Fruit and fruit juices are obtained from similar sources but the body handles them in a different manner.

Whole fruits can offer you the much-needed fibre, allow slow-release of energy, help you remain satiated while juices offer quick sugar that can not keep the hunger away for longer duration. This is the main reason why you feel more satisfied after consumption of whole fruits but still feel hungry way earlier after consuming juice.  

Recently, Dr Aanchal Anand, leading dermatologist, myth buster and skin educator, spoke about the benefits of eating whole fruits. She recommended eating whole fruits instead of fruit juice as whole fruits are packed with dietary fibre, particularly soluble fibre like pectin that can slow gastric emptying and absorption of glucose in intestines. It leads to a slow surge in blood sugar and insulin, declining glycaemic spikes and reducing risks of insulin resistance and type 2 diabetes.

She said when you chew whole fruits they can play a vital role for your overall health. Mastication can activate satiety hormones like GLP-1 that can boost feeling of fullness and bring down overall calorie intake. On the other hand, juice makes it easier to consume excess calories without feeling full. She cited the instance of eating just one orange that can help in feeling full but if you sip 3 to 4 orange juice, it will not trigger similar satiety levels.  

“In contrast, fruit juice lacks most of this fiber. Without the natural fiber matrix, sugars (mainly fructose and glucose) are absorbed rapidly, causing sharp blood sugar spikes comparable to sugary beverages,” said Aanchal Anand.

Should You Choose Fruit Juice or Whole Fruits For Weight Loss?

You can incorporate fruit juice for the weight loss diet plan but it lacks the effectiveness to reduce calories. They are packed with essential vitamins and minerals but lack fibre and other benefits found in whole fruits. The calorie content of fruit juice is higher than whole fruits. Therefore, fruit juice can be a part of balanced diet, it is significant to take them in moderation and prioritise whole fruits. Therefore, whole fruits are better for people planning to lose weight.

Benefits of Whole Fruits

Rich in Fibre: Whole fruits support digestion, prevents constipation, supports bowel movement, boosts healthy gut bacteria, and help with weight management by enhancing satiety.

Rich in Nutrition: They offer key vitamins like C, A, K, minerals such as folate, potassium, magnesium, and antioxidants that can enhance repair of tissues. Whole fruits improve immunity, regulate blood pressure, and supports cell health.

Blood Sugar: The presence of fiber can bind with sugar that may lead to a slower, gradual release of glucose and prevent blood sugar spikes common with fruit juices.

Improves Heart Health: Presence of potassium in whole fruits can help in managing blood pressure and fiber alleviates cholesterol. It reduces the risk of heart diseases and stroke.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.