There are disadvantages of drinking fruit Juices, such as lack of fiber, presence of free sugar, weight gain, and high-calorie content.
Lack of fiber: Fiber slows down the digestion of natural sugars (fructose), avoiding blood glucose peaks, so you feel satiated. It also helps to keep you regular and can prevent colon cancer, among other benefits. On the contrary, lack of fiber speed up the absorption of fructose. There is increased blood sugar, and the pancreas releases large amounts of insulin, leading to unhealthy peaks, which in the long run could trigger diabetes (*).
There are other components like flavonoids on the skin and pulp of the fruit which are lost. They are rich in antioxidants and anti-inflammatory properties, which help to prevent cardiovascular diseases. For example, eating a citrus fruit provides five times the flavonoids compared to a citrus juice.
Presence of free sugar: This type of sugar is absorbed fast, leading to an increase in insulin. Even though juices have natural sugars, it is necessary to decrease their intake.
Orange juice has about 12 or 13 grams of free sugar for every 100 milliliters. Then, it provides a lot of sugar compared to the whole fruit. You should prefer whole fruit instead of juices or reduce its consumption.
Weight gain: The metabolism of free sugars is fast, so you feel full right away after consumption, but the desire to eat more comes back quickly, which triggers weight gain (*).
High in calories: An orange has 60 calories, and just one orange juice glass has about five oranges, so sugar intake is much higher.
Avoid juice fast: Meals should not be replaced with juices because they can lead to nutritional deficiencies. They do not meet the fats and protein requirements, and the content of natural sugars is higher, which affects your sugar blood and insulin levels.
Juices are often associated with “detoxing” or “cleansing” for weight loss or wellness. Green juices are commonly used for this purpose. We have two organs to make that process. Juices are not a diet because they do not have fiber, protein, and fats. They can be a complement to your daily diet, like plant-based beverages.
It is not about extremes. You can enjoy smoothies or fruit juices occasionally. Try to use less fruit, no added sugars, and leave the peel (unless it is a banana) and pulp, that are rich in fiber. You can also make protein smoothies by adding nuts or any other source of protein. If you do not like any pulp in your drink, you can use it in muffins, cakes, etc.