鲜榨的果汁是健康饮料吗?

无论在中国还是美国，许多人认为新鲜现榨的果汁是健康饮料，对孩子尤其如此。但近年来，越来越多的美国人和西方人意识到：果汁，无论是鲜榨的还是买现成的，其实都是高度含糖的饮料。饮食中含糖过高，对身体不利。这是医学事实。

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当家长考虑是否给孩子榨果汁时，以下是需要参考的几点科学事实：

1.    在人类的历史上，只有在水果， 甜菜和甘蔗收获的季节，人们才会吃到少量的糖。 在美国从70 年代起提倡低脂肪，低胆固醇和高糖(高碳水化合物)的饮食，肥胖症的发病率开始直线上升。

2.    果汁是高果糖饮料。和葡萄糖不同，身体把摄入的果糖立即运输到肝脏。在那里代谢成为葡萄糖，脂肪和其他代谢物。许多科学证据表明：高果糖能促使体重(或脂肪)增加，诱发心脏病，脂肪肝和糖尿病。一些美国的科学家把果糖叫做“人体的毒素”。

3.    在吃水果时，其中的果糖和其它营养素，如：维生素，矿物质和纤维慢慢被身体吸收。但喝果汁时，大量的果糖被身体很快地吸收。这种代谢过程及其不自然，会对身体造成不利影响。                    

4.    医学研究表明果糖能够增进食欲，提高胰岛素的耐受性。食欲过强会导致肥胖症；胰岛素的耐受是诱发心血管病，糖尿病和老年性痴呆症的重要因素。

5.    吃水果，尤其是吃低糖含量的浆果类水果，如蓝莓，能降低糖尿病的发病率。而且，一些很重要的营养素和纤维在榨果汁时被丢失了，如：橘子中的橘络不但含有黄酮类（flavonoids），有时更是治疗肺部疾病的一味中药。橘子汁中是不含有这一营养素的。

6.    一杯苹果汁大概要5-6个苹果才能榨出。 我们很少一次能吃5-6个苹果， 但我们会很容易的喝下一杯苹果汁。

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难怪一些美国的科学家和医生把果汁称为变相的苏打饮料(Fruit juice is another soda in disguise)。

Is freshly squeezed fruit juice really a healthy drink?

In China as in the US, most people believe that freshly squeezed fruit juice is a healthy beverage, especially for their children. In recent years, there are growing numbers of people, however, who have realized that the fruit juice, regardless how it is made, is after all concentrated sugar. Too much sugar is detrimental to health. This is a medical fact.  

When parents try to decide whether to give their children juice or not, there are a few facts needs to be considered:

1.    Historically, there is little sugar consumed seasonally when fruits are ripe; beets and sugar cane are harvested, when honey is collected. When we started to consume massive amount of sugar either from sugar-rich soda, fruit juice or large amount of starchy food, the obesity skyrocketed.

2.    Fruit juice contains concentrated fructose. Differing from glucose, the body ships fructose directly to the liver once it is ingested. There, fructose is immediately converted to glucose, fat and other metabolites.  There is increasing evidence indicating that high fructose promotes weight gain (or fat gain), heart disease, fatty liver and diabetes. Some scientists even point out that “fructose is a toxin.”

3.    When eating a whole fruit, fructose in the fruit is absorbed slowly along with other nutrients such as vitamins, minerals and fibers. But fructose in liquid fruit juice is rapidly absorbed in the body, an unnatural and harmful process to the body.

4.    Research has shown that fructose increases appetite and causes insulin resistance. Overeating will lead to obesity. And insulin resistance is a precursor to cardiovascular diseases, diabetes and even Alzheimer’s.

5.    Eating whole fruits, on the other hand, especially eating berries, is associated with reduction of the risk of diabetes. In addition, there are other nutrients besides fibers are lost during juicing. For example, the white fleshy part of orange where the majority of flavonoids are located at, also a Chinese herb in treating cough and lung illnesses, is absent in orange juice.

6.    A glass of apple juice takes probably 5-6 apples to make. How often could we eat this many apples at a time? And how easily could we drink a glass of apple juice in a few minutes?

No wonder some scientists and physicians in the US and western countries are calling fruit juice is another soda in disguise.

想了解更多育儿方面的知识，欢迎致电我的诊所，或进行预约面诊。

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