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StillnessNutrition fact

Whole fruit keeps its fibre and cell structure, so it takes longer to eat and fills you up more than juice. Juicing breaks the cells open and frees their sugars, which are harder on teeth. The NHS therefore counts juice as one of your five daily portions at most, and advises no more than 150ml a day.

NHS Inform

Health

The story behind the card

In a 2009 study at Pennsylvania State University, Julie Flood-Obbagy and Barbara Rolls gave 58 adults an apple, apple sauce or apple juice 15 minutes before lunch, each with the same weight and calories. After the whole apple, people felt fuller and ate about 15% fewer calories across the starter and lunch together than on days with no starter. Juice did not have that effect, even with the apple's fibre added back. A larger Harvard analysis of about 187,000 American health professionals, published in the BMJ in 2013, found that people who ate more whole fruit, especially blueberries, grapes and apples, were less likely to develop type 2 diabetes, while those who drank more fruit juice were slightly more likely to. Long-term observational studies like this show a link rather than proof of cause, but the two kinds of evidence point the same way.

Türkçe oku
Meyvenin kendisi lifini ve hücre yapısını korur, daha yavaş yenir ve suyundan daha çok doyurur. Sıkılınca hücreleri parçalanır, serbest kalan şeker de dişlere daha çok zarar verir. Birleşik Krallık'ın sağlık hizmeti NHS bu yüzden meyve suyunu, günde beş porsiyon meyve-sebzenin en fazla biri sayar ve günde 150 ml ile sınırlar.

Pennsylvania Eyalet Üniversitesi'nden Julie Flood-Obbagy ve Barbara Rolls'un 2009'da yayımlanan çalışmasında 58 yetişkine öğle yemeğinden 15 dakika önce elma, elma püresi ya da elma suyu verildi; hepsinin ağırlığı ve kalorisi aynıydı. Katılımcılar elmayı yedikleri günlerde kendilerini daha tok hissetti; elmayla öğle yemeğinden aldıkları toplam kalori de önceden hiçbir şey yemedikleri günlere göre yaklaşık %15 daha azdı. Meyve suyu, elmanın lifi geri eklense bile bu etkiyi göstermedi. Harvard araştırmacıları da yaklaşık 187.000 ABD'li sağlık çalışanını yıllarca izledi ve sonuçları 2013'te BMJ dergisinde yayımladı. Meyveyi, özellikle yaban mersinini, üzümü ve elmayı daha çok yiyenlerde tip 2 diyabet riski daha düşüktü; meyve suyunu daha çok içenlerde ise biraz daha yüksekti. Bu tür uzun süreli gözlem çalışmaları neden-sonuç ilişkisini kanıtlamaz, yalnızca bir bağlantı gösterir; ama iki tür kanıt da aynı yönü işaret ediyor.

Sources and further reading

Background reading: Juice
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