Particularly fashionable, fruit juices have embarked on a real conquest of households benefiting from the campaign that recommends five fruits and vegetables a day. But, all the juices are not equal. They must be fresh and without additives and the best ones are homemade. It's your turn !
Although imperfect, French legislation is generally quite strict regarding the labeling of consumer products and fruit juices do not escape it. However, still need to know decrypt the labels ! We have to admit that sometimes we are very far from the real fruit juice that we had imagined … Indeed, if they all contain fruits, they are distinguished by the amountand the type of juice , the addition of sugars but also by the different treatmentssuffered during manufacture.
So fruit nectars , although their title looks promising flavors, are to be avoidedfor if they are actually made from fruit juice (more than 25 or 50%), water and sugar are added to them; making it an important source of simple carbohydrates that are particularly deleterious to the body. Attention also because nectars known as "no sugar" can contain synthetic sweeteners which, like theaspartame, are not harmless.
Know how to read the label
"Concentrated juices" are obtained by adding water to the concentrated juice, in the same proportions as before the concentration process. This process is widely used as it facilitates and reduces transportation and storage costs. But the nutrients suffer and their nutritional value, especially vitamin, is reduced. Although rare, the addition of sugar in this type of product is allowed. So choose instead those who display a "100% fruit content". However, they may be subjected to stabilization treatment. If you find the words "pure juice: 100% pure pressed fruit", it means that the fruit juices come only from pressed fruit. If you want the most natural juice possible, choose those with the mention "Fresh fruit juice" they are without additives or added sugars and have not undergone microbiological stabilization treatment. In default, we will turn to "freshly squeezed fruit juices" which only contain the juice from pressed fruits but which have however undergone a microbiological stabilization as the high pressure stabilization. This treatment must clearly be mentioned on the packaging.
The stabilization treatments are explained by the fact that preservatives are forbidden in fruit juices, which is a good thing for our health. Pasteurization is a heat stabilization technique that allows a long shelf life of several months. But be careful we also find them in the fresh section with the "refrigerated" or "pasteurized flash" and do not confuse them with real "fresh fruit juice". In both cases, they suffered a heat treatmentwhich means vitamin losses, especially those in group B that play a major role in the metabolism of nutrients and vitamin C, essential to the body's defenses. The latter is also sensitive to ultraviolet rays: it is therefore necessary to favor the juicespackagingis opaque.
Thus, it is easy to understand that fruit juices do not escape the rule: the "homemade" guarantees the best virtues. Nothing like a squeezed fruit juice with freshly picked fruit: its nutritional and organoleptic characteristics will have been preserved without being treated. Rich in vitamins, minerals and antioxidants, they allow us to stay healthy and fight against cellular aging . Be careful, however, because they bring us as much carbohydrate as whole fruits: if eating four peaches in a row seems unlikely, it is easy to drink the juice in one go and therefore absorb as much sugar. . That is why fruit juices are often not recommended if you are overweight . The people diabetics should also be vigilant because their high carbohydrate glycemic index induces a rapid rise in blood sugar and can therefore destabilize diabetes. Another small problem, the fruit juices are almost devoid of dietary fiber since only the liquid extracted from the flesh and fruit pulp is collected. They are therefore less satisfying than the fruit itself because the fibers play a major role in the phenomena of satiety.
On the other hand, although fibershave no nutritional value, they play a primordial role on bowel functionthey regulate the transit and promote the good health of the intestinal flora by their prebiotic effect. However, the absence of fiber in fruit juice is also an advantage since it increases their digestibility: nutrients are more quickly and efficiently absorbed with less energy consumption. It should be possible to alternate. And it's possible thanks to smoothies! In this case, whole fruits are mixedin a blender and not in a hurry. Thus, all the substances, including fibers, are collected. Their velvety texture is nice and they are a refreshing snack if a little hunger is felt.
Lighter, fruit juices can be obtained by different processes which each have advantages and disadvantages. If citrus fruits lend themselves well to the manual or electric press, the summer fruits need more adapted devices.
The winning extractor?
You then have to choose between juice extractor and centrifuge: in both cases you separate well the juice of the pulp but the results are different. The juicer extracts fruit juice by a high speed rotation system: the centrifugal force crushes the fruit against a sieve that separates the juice and the pulp. A major disadvantage is that the rotation force causes a heating effect that alters the nutrients: in the first place, the enzymes, which are more sensitive to heat, then the vitamins. On the other hand, it is necessary to immediately consume the juice thus obtained because they are more sensitive to oxidation.
The juice extractor seems more suitableIt works on a grinding process with a much slower rotation. Several screws grind the fruit gently under a simple pressure: the juice is extracted without heating. Nutrients and vitamins are not modified. The sensitivity to oxidation is lower which allows to keep the juice a little longer (a few hours in practice). Another advantage is that the juice extractor makes it possible to make herbal juices or sprouted seeds with a high nutritional and antioxidant value. On the other hand, its price is higher than that of a centrifuge. However, it can extract 10 to 30% more juice and is generally easier to clean. In any case, you will soon find, sometimes adding some vegetables, all the tone that the juice brings you …
In no case the information and advice offered on the website Plantes & Santé are likely to replace a consultation or diagnosis formulated by a doctor or a health professional, only able to properly assess your state of health.