Connect with us

Whole Grain Benefits

Is Fruit Juice Good for You? Here’s What Happens When You Drink It

Published

on

Many think that fruit juice is good for you, but there are some drawbacks to the drink that you should be aware of.

Credit: LIVESTRONG.com creative

What Really Happens To Your Body When examines the effects of general behaviors, actions and habits in your daily life.

Many people grew up on fruit juices like orange or apple juice, which are a healthy staple food. After all, there was a time when you were unlikely to see a breakfast advert that did not include a glass of OJ as part of a “nutritious breakfast.”

While fruit juice provides vitamins and minerals, there are a number of drawbacks to these beverages, disguised under the guise of a health halo.

That doesn’t mean you have to cut it out of your diet entirely: 100 percent fruit juice with no added sugar can be part of a healthy diet, as per the American Nutrition Guidelines 2020-2025. Still, drinking fruit juice does not offer all of the benefits that consuming a piece of fruit would.

While the USDA considers 1 cup of fruit juice to be 1 cup of fruit for your Recommended Daily Allowance, it notes that fruit in its overall form offers more benefits, including filling with fiber, which can help lower a person’s cholesterol and heart risk to lower disease.

Here’s a look at what really happens when you drink fruit juice every day and how to incorporate it into a healthy diet.

1. Your blood sugar could skyrocket

Expect a sugar high and crash if you drink too much fruit juice.

“Whenever you drink juice, the natural sugar and added sugars in the juice are quickly absorbed by your body,” Alexandra Salcedo, RD, a registered nutritionist at UC San Diego Health, told LIVESTRONG.com. “This rapid energy intake leads to an increase in blood sugar.”

Your pancreas makes a hormone called insulin, which the University of California San Francisco (UCSF) says is continuously released into the bloodstream. The job of insulin is to drive sugar out of the bloodstream into muscle, fat and liver cells, where it can be stored for later use. Your body carefully calibrates the levels of insulin in your bloodstream, and when you have low insulin levels, sugar is released back into the bloodstream.

Type 2 diabetes is believed to be a progression from normal blood sugar levels to prediabetes and ultimately a diagnosis of overt diabetes, according to UCSF. Each of these phases is defined by the blood sugar level. Prediabetes and diabetes occur when the pancreas cannot produce enough insulin to balance blood sugar.

“Patients who have diabetes or have problems controlling their blood sugar levels will experience increases in blood sugar when they take fruit juice,” says Salcedo. “High fruit juice consumption can negatively affect blood sugar management in people with diabetes or those taking steroid drugs.”

According to Harvard Health Publishing, foods are assigned a glycemic index based on how slowly or quickly they raise blood sugar levels.

People with prediabetes or diabetes need to focus on foods with a low glycemic index; People with type 1 diabetes cannot make enough insulin, and people with type 2 diabetes are resistant to insulin. In both types of diabetes, highly glycemic foods can lead to blood sugar spikes.

Apple juice has a glycemic index of 44 and orange juice has a glycemic index of 50, just slightly below that of soda, which has a glycemic index of 63, according to Oregon State University. For comparison: honey has a glycemic index of 61.

In comparison, a whole raw apple has a glycemic index of only 39 and a whole raw orange has a glycemic index of only 40.

“People with diabetes or prediabetes should avoid drinking juice because it causes blood sugar to rise, which can lead to insulin resistance,” says Salcedo. “I would strongly recommend eating the fruit whole instead of drinking it in juice form.”

2. You can add more vitamins and minerals to your diet

Juice has traditionally been touted for its benefits, and these still exist despite its effects on blood sugar.

“Fruit juice can offer some health benefits, including a variety of vitamins and minerals,” says registered nutritionist Shena Jaramillo, RD. “Juices like orange juice and apple juice provide vitamin C, which helps with iron absorption, anti-inflammatory and immunity enhancement. Some juices are also fortified with calcium and iron, which aid blood circulation and bone density.”

Consider the nutritional profile of orange juice and apple juice:

orange juice(Per 1-cup serving)

  • Calories: 112
  • Total fat: 0.5 g
  • Carbohydrates: 25.8 g
  • Protein: 1.7 g
  • Vitamin C: 124 mg (138% DV)
  • Potassium: 496 mg (11% DV)
  • Iron: 0.5 mg (3% DV)
  • Calcium: 27.3 mg (2% DV)

Apple juice(Per 1-cup serving)

  • Calories: 114
  • Total fat: 0.3 g
  • Carbohydrates: 28 g
  • Protein: 0.2 g
  • Potassium: 250.5 mg (5% DV)
  • Vitamin C: 2.2 mg (2% DV)
  • Calcium: 19.8 mg (2% DV)
  • Iron: 0.3 mg (2% DV)

These nutrients aren’t unique to fruit juices, however – which means you can get them, as well as other benefits like fiber, from eating whole fruits and other foods.

“While we can get some micronutrients from juice, we can probably easily get them from other sources in our diet,” says Jaramillo.

top

When choosing fruit juices, keep in mind that not all are created equal. “One hundred percent pulp and fortified fruit juice concentrate are the healthiest options when you want to drink juice,” says Salcedo.

3. You’re going to miss fiber

When you drink fruit juice as a whole fruit substitute, you are missing out on the fruit’s fiber, which is one of the nutrients that makes the product so healthy in the first place.

“I like to think of drinking fruit juice like orange juice, like sitting down with four to five oranges, squeezing out all the juice and throwing out the fiber,” says Jaramillo. While a cup of orange juice contains only 0.5 grams of fiber, a large whole orange contains 4.4 grams of fiber, according to the USDA.

Similarly, a cup of apple juice has 0.5 grams of fiber, but a large apple has 5.4 grams of fiber, also according to the USDA.

Fiber plays an important role in an overall healthy diet: it helps lower cholesterol, normalizes bowel movements and maintains bowel health, helps you maintain a healthy weight, and controls blood sugar levels, according to the Mayo Clinic.

Whole fruits like apples and oranges contain a type of fiber called soluble fiber that can lower blood cholesterol and improve blood sugar levels, according to the Mayo Clinic. Soluble fiber can also reduce gas and bloating.

Insoluble fiber, found in foods like fruits with edible peels (like apples), vegetables, and whole grains (like cereals and brown rice), help move the material through your digestive system.

Eating these whole fruits (especially apples, grapes, and blueberries) was significantly linked to a lower risk of developing type 2 diabetes, while drinking more fruit juice was linked to a higher risk of developing type 2 diabetes, so a study published in the British Medical Journal in August 2013. The study authors tracked the diets of more than 187,000 people and found that fiber may be one component that may be responsible for the beneficial effects.

Most Americans don’t get enough fiber: their daily fiber intake averages around 15 grams per day, which is below the recommended total intake of 25 to 30 grams of fiber per day per UCSF.

Fruit juice can be high in calories, which can lead to weight gain if you drink too much of it over time.

“If someone drinks more than one glass of 2.3 grams of juice a day, it can certainly lead to weight gain,” says Jaramillo. “From a caloric point of view, drinking several glasses of juice a day is equivalent to drinking several sodas. It doesn’t add any nutritional value, but it puts a strain on calories and sugar.”

If you stick to an 8-ounce glass of juice a day and have an otherwise balanced diet and exercise routine, you are unlikely to see any negative consequences from sipping a daily juice, adds Jaramillo. It’s easy to drink way more than the 1 cup serving size if you pour yourself a glass of fruit juice without thinking about the serving size.

“This is largely related to the average size of household glasses – a tall glass usually contains at least 16 ounces (two servings) of juice, which can be over 300 calories,” says Jaramillo. “If you choose a tall glass, fill it half full or make sure you have smaller glasses on hand to drink some juice.”

What you eat and drink can affect your teeth – too much fruit juice can increase your risk of permanent tooth erosion.

According to the American Dental Association (ADA), this can lead to pain or tenderness when drinking hot, cold, or sweet beverages, yellowing of teeth, and an increased risk of tooth decay.

Acidic drinks like apple and orange juice can contribute to erosion, so according to the ADA, it’s best to make this an occasional treat rather than a daily habit.

Drinking fruit juice on a daily basis includes some important nutrients in your diet – but you can get these nutrients from other foods too, without the disadvantages of fruit juice.

The negative effects of drinking fruit juice can include possible weight gain, tooth decay, and an increase in your blood sugar levels.

Drinking fruit juice daily, in particular, can be risky for diabetics. “In certain conditions, such as diabetes, juice consumption can cause blood sugar to rise and fall rapidly, which can be problematic,” says Jaramillo.

You also miss out on the many health benefits of fiber when you replace whole fruits with fruit juice. “I would recommend eating the whole fruit instead of fruit juice to get the fiber and other nutrients that are naturally found in the fruit,” says Salcedo.

“You can have your favorite fruit juice every now and then, but I wouldn’t recommend drinking it every day.”

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

Published

on

For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

Continue Reading

Whole Grain Benefits

The future of nutrition advice

Published

on

By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Continue Reading

Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

Published

on

In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.