When we were asked about the healthy foods to eat during school days, the unanimous answer used to be fruits. Without knowing precisely or experiencing the facts about their health benefits, fruits have been the chosen healthy entities. It was taught so at school and at home. This sentiment was grasped by fruit juice manufacturers in their favour equating fruits juice to whole fruits or even giving higher scores to fruits juice over whole fruits. We are so ecstatic that we can consume mango juice in just Rs. 25 and conveniently so than the whole mango while getting the same health benefit as that with whole fruits. Same applies for carbonated beverages, which sell heavily selling the names of high profile personality in their customary way. We regularly consume fruits juices and feel so refreshed and healthy! Wait a minute is it really “healthy” how we feel after drinking juice?You may have sour taste in your mouth after you go through some of the facts about these sweet drinks including soda.
People perceive that drinking fruits juice is as good as eating the whole fruits.Many so called “fruits juice” clearly state that these are the flavoured juice and not the real fruits squeezes.Eating whole fruit is way better idea as it contains not only fructose but fibre, vitamins, minerals and water. The commercial fruit juice even when they are really the squeezed fruits are devoid of healthy fibre or pulp as they are filtered out along the purification process. The fibre or pulp gives us a feeling of filling and regulates digestion. The consumption of fruit juice fortified with high amount of sugar is linked with weight gain. The obesity leads to serious consequences including Type II diabetes mellitus, hypertension, and coronary heart disease. It may well supplement the nutrition requirement if the juice is purely made of fruits. Mothers are seen feeding juice to their child to pacify them, but records speak that fruit juice offers less nutritional benefits over whole fruits for infants and children. Parents even have misconception that juice will help increase stature, but scientists have contrasting say on that. To everyone’s surprise, it was found children consuming about 350 ml fruit juice per day were associated with short stature and obesity. There are rumors that fruit vendors use calcium carbide to artificially ripen the fruits in the country like Nepal where market surveillance is a far cry. The calcium carbide when comes in contact with moisture releases acetylene gas which does what ethylene gas does naturally to ripen fruits. The exposure to acetylene gas thus emitted is likely to affect neurological system leading to memory loss, seizures, among others. Food Rules, 2027 states that artificially ripening fruits is punishable act. So, for the unfortunate Nepalese, it’s up to us to make a desperate choice between the health hazards caused by heavily sugar fortified fruit juice or artificially ripened whole fruits.
The carbonated beverages are the other examples of drinks fortified with excessive sugar. The soft drinks generally contain high level of sugar generally ranging from 14 gram to 21 gram per 100 milliliter. The health risks associated with high calorie consumption are similar for fruit juice and carbonated beverages.Amid increased awareness about the health risk of carbonated beverages among common public, the carbonated beverages manufacturers are turning their attention in substituting the sugar with artificial sweeteners in the beverages. These artificial sweeteners provide sweet taste similar to that by sugar while containing significantly less energy. They are hundreds of times sweeter than table sugar yet with low calorie. United States Food and Drug Administration (FDA) have given green signal to artificial sweeteners such as, sucralose, aspartame, and saccharin, among other for use as sugar substitutes. One research reported substitution of added sugar by sweeteners in soft drinks shows positive impact on body mass index (BMI) without conferring any risks. Those beverages that generally come with label claim of zero calorie or so called “diet soda” contains nominal calories compared to sugar rich beverages.Sadly, there are reports artificial sweeteners mimic starvation state in brain that may trigger eating more food which again raises concerns of obesity.
Eating whole fruits rich in fibre increase satiety, and thus we don’t want more which is helpful in effective weight management. But, with sugar mixed juice, it increases desire for more sugar as “liquid sugar” is less filling to solid sugar found in fruits and vegetables. The fizzy drinks are responsible for more calorie desire even when they are devoid of sugar. Ghrelin, a hormone commonly referred to as ‘hunger hormone’ formed in the digestive track, responsible for inducing a feeling of appetite is found to have been up-regulatedwith the consumption of carbon dioxidegas along with those drinks; thus one ends up taking more calories to add to his body fat.
A gram of sugar is said to yield about 4 calories, while 9 calories make up a gram of fat.Thus, a person who consumes 100 ml of juice or soda containing 20 gram sugar per 100 ml beside his usual diet will add roughly an extra 9 gram body fat in a single day.We are so moved by the fascinating ads these soda and juice manufacturers make. Children see their celebrities and sports personality aligned to these brands and gets drawn into the products. That’s how these products are having a strong grip in the markets. But, the choice is ours to decide for the best of our health. If you seek health benefits in juice, make sure whether the juice is 100 per cent fruit juice or it contains fruits juice concentrate or it contains no fruits at all, along with a quick check on the label for extra sugar added. The whole fruits seem to be miles ahead of fruit juice and soda drinks.
- (Quality Assurance Pharmacist, Chemidrug Industries Pvt. Ltd.)
