Are soups as unhealthy as fruit juices

How healthy is juice really?

Fattening juice?

With the growing interest in a healthy diet, the juice's image suffered. He is unhealthy - and he makes you fat anyway, it is said again and again. In fact, nutrition experts agree: Juice should not be consumed as a thirst quencher and should not be drunk in large quantities. Because, like fruits, it naturally contains fructose.

Freshly pressed vs. packaging

Still, natural juices are quite healthy and much better than their reputation. Scientists from the University of Hohenheim are now also substantiating this. You took a closer look at orange juice, one of the Germans' favorite juices with a per capita consumption of just under eight liters per year.

The result: pasteurized, i.e. through heating Preserved orange juice is healthier than a fresh orange. Because cell-protecting carotenoids from the juice can be absorbed by the body twice as easily as those from the fresh fruit, according to the scientists. "Dietary fiber inhibits the uptake of carotenoids in the digestive tract," explains Julian Aschoff, who together with Prof. Dr. Dr. Reinhold Carle was responsible for the study.

"When orange juice is pressed and passed through, fiber is separated off, and cells are also destroyed by heat during pasteurization. This leads to an improved release of the carotenoids and the digestive juices can process them better." More carotenoids, less fiber, but does this make orange juice a better choice than the pure fruit?

"Of course not," admits Aschoff. "We certainly don't want to demonize natural foods. As far as fiber content is concerned, oranges are still more valuable than the juice squeezed from them. With regard to the vitamin C content, however, we did not find any serious difference between fresh fruit and juice." But juice is not just juice.

Who's who on the juice shelf?

100 percent fruit and thus most of the vitamins and nutrients are found in freshly squeezed juices and in fruit and not-from-concentrate juices that have to be refrigerated and that are gently pasteurized. The rule is: Everywhere, where "fruit juice", "Not-from-concentrate"or"Fruit juice made from fruit juice concentrate"The package says only fructose from the fruit used for the juice. No additional sugar may be added.

Some manufacturers indicate this with notes such as "Without added sugar"or"100 percent fruit"on the bottle or the tetra pack. Anyone who does not press themselves but rather uses ready-made juices should always look carefully at the list of ingredients so that as much naturalness as possible ends up in the glass. For other variants, manufacturers are sometimes allowed to sweeten heavily.

To be consumed with caution besides Fruit nectarswhich are often very cute, especially so-called Fruit juice drinkswhich sometimes only contain six percent fruit. The rest are water, flavors and sugar. That is why one reads again and again that even cola is as healthy as juice, since the lemonade hardly contains any sugar. "The comparison is of course not good," says Aschoff. "A good fruit juice has a proportion of vitamin C and other healthy nutrients that cola cannot score with."

Fresh fruit still great

In addition, it always depends on the amount: "Germans drink around 34 liters of cola and lemonade per person and year, that's too much," says Aschoff. "Juice is consumed much more consciously." Nevertheless, the scientist sees no reason to just use liquid fruit from now on.

"Fresh fruit is and will remain a healthy and important component of our diet.5 a day"-Recommendation of the German Society for Nutrition to achieve with two servings of fruit and three servings of vegetables, a glass of fruit juice without added sugar can now and then replace a serving of fruit."

Delicious recipe ideas for fruit juices:

(ben)