Different types of fruit contain different types of sugar. (Rawpixel.com photo)

Juicing is when you take more fruit than you could ever dream of eating right away, put them in a machine and come out with sweet, guilt-free nectar.

It stood out at large companies that promote pure juice nutrition because it "contains vitamins and minerals". These companies have failed to tell you about the glycemic index.

First, let's see why it's a problem – sugar. Nature created fruit in a complex package; nutrients, sugar and fiber together. The fiber slows down digestion and in turn releases these sugars into your bloodstream.

What we have done is "hacked" this system. We take the fiber out so that it is not only processed too quickly, but we can consume tons of it without feeling full. This sugar boost makes you feel so good for a short time.

The subsequent insulin peak makes it an unhealthy habit. Repeated portions are not good for your health in many ways. Instead, storing insulin sensitivity for your anabolic window around training may be useful.

So then you wonder … which fruits are the best? There are four things to consider:

Effect on insulin

Different types of fruit contain different types of sugars – glucose, sucrose and fructose, arranged in the order from highest to lowest glycemic index, which means that they raise your blood sugar levels.

This in turn influences the relative insulin response recorded using the insulin index.

Mornings are when your insulin sensitivity is highest because you have not eaten for at least eight hours. This is when you want to avoid food that causes the greatest insulin response.

Mixed bananas are ideal because mixing them keeps the fiber intact. They are also a fructose-dominant food.

During the day you want to avoid large amounts of glucose and sucrose juices. This changes if you are looking for a deliberate insulin peak around the workout.

It can help bring protein to cells and creates an "anabolic" state. Such fruits include grapes, mango & pineapples, and apricots.

The pomegranate offers great natural health benefits. (Rawpixel.com photo)


We must take into account other favorable results of consuming a high density of fruit in liquid form. The first is that a few fruits contain nitrates, which your body converts to nitric oxide.

Nitric oxide helps to dilate blood vessels, which promotes blood flow. This improves training performance, lowers blood pressure and increases brain function.

Watermelon is a great source of the amino acid citrulline. Your body converts citrulline into nitric oxide via arganine in your body.

The vitamin C in citrus fruits such as oranges and grapefruits is useful in other ways. It does not provide nitrates, but instead increases how well you absorb nitric oxide. Pomegranate is also beneficial for nitric oxide activity and blood flow.

The king, however, is beetroot juice. Within just 45 minutes, beet juice has been shown to increase nitric oxide levels by more than 20%. This is due to the fact that it has the highest nitrate concentration of all foods.

Polyphenols and in particular Flavanoids

Pomegranate comes into its own here. Impressive antioxidant levels are evident in pomegranate because of their vibrant color. This also applies to most other high-flavanoid fruits.

Berries, citrus fruits and apples also contain many flavonoids, of which quercetin is the most prominent.

Most research on flavanoids focuses on their ability to keep you free from chronic diseases. Their anti-inflammatory properties can provide protection against muscle damage and oxidative stress caused by exercise.


The last unsuspecting operator in the comparison is Bromelain. An enzyme that only occurs in pineapples. it has slight anti-inflammatory benefits. It is also good for digestion; especially when digesting proteins.

Because pineapple is also a high-sucrose fruit, there are additional benefits to consuming protein around your workout.


Overall, pomegranate offers a great natural combination. However, it is also a very expensive juice, especially in pure, non-concentrate form.

For a budget DIY version, a combination of pineapple-red beet and citrus will fit well with your health benefits.

And if you are not stuck with your training performance, try to eat whole fruit.

Joompa is a digital platform that facilitates searching and booking freelance, mobile personal fitness coaches. Available on iOS or via www.joompa.com.my

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