DRINKING FRUIT JUICE LEADS TO WEIGHT GAIN

A new study concludes that drinking 100 percent fruit juice leads to long-term weight gain, while consumption of fresh whole fruits results in weight loss.  This new report relied on data from more than 49,000 post-menopausal American women who were part of the Women's Health Initiative, a 5-year national health study.  During three years of follow-up, on average, participants gained a little more than 3 pounds.  After controlling for other factors known to impact weight including exercise, total daily calories consumed, education and income, the researchers found that women who frequently drank fruit juice were more likely to gain weight.  A single 6-ounce daily serving of 100-percent fruit juice every day prompted an average weight gain of about half a pound over three years.  This is comparable to the weight gain of individuals who regularly consume 6 oz. of sugary drinks such as lemonade and soda.  In contrast, they found that increasing consumption of whole fruits by one serving a day was associated with losing about a pound over three years.

Why is fruit juice associated with weight gain while fruits are associated with weight loss?  A 6-ounce serving of pure fruit juice contains between 15 -30 grams of sugar and 60-120 calories.  It takes multiple fruits to make even a small glass of juice so when we drink juice we are drinking the sugar of several fruits versus when we eat a fruit we are likely to consume the sugar in just one.  Also, juiced fruit does not contain the fiber in whole fruit.  The semi-solid fiber matrix of the whole fruit slows down how quickly the sugars from the fruit are digested.  In contrast, fruit juice is a liquid without significant fiber so it is digested quickly, spiking blood sugar and inducing extra insulin release.  Higher insulin production favors storage of nutrients as fat.  Juice also is not as satiating as whole fruits, leading juice drinkers to take in more total calories than fruit eaters.   

What to do:  Even though juice contains natural sugars, it is still high in sugar - just as high as many sodas.  So, when you are thirsty, drink water!  When you want something sweet, eat fruit.  If you are not a fan of water, try seltzer, unsweetened herbal tea (hot or iced), or squeezing a little lemon or orange into your water. 

Source:

Auerbach BJ, Littman AL, Krieger J et al.  Association of 100% fruit juice consumption and 3-year weight change among postmenopausal women in the in the Women's Health Initiative.  Preventive Medicine, 2018; 109: 8-10.  Available at: https://doi.org/10.1016/j.ypmed.2018.01.004

Adapted from articles available at: 

https://consumer.healthday.com/vitamins-and-nutrition-information-27/food-and-nutrition-news-316/one-hidden-culprit-behind-weight-gain-fruit-juice-731105.html

https://www.virginiamason.org/physician-links-fruit-juice-to-weight-gain