10 Truths About Juice
Juice might be the closest thing to pure fruit, but sometimes, it falls far short of our expectations. When it comes to juice, there are some truths you absolutely need to know.
1. Juice contains much less nutrition than fruit. When fruit is juiced, the pulp and membranes are removed. In this process, vitamin C is also significantly reduced, and vitamin C is something you need to get plenty of.
If the fruit itself is low in vitamins, like apples, then almost all of the vitamins are stripped away in the process.
2. Fruits that are more nutritious generally yield more nutritious juice. For example, citrus fruits. However, sometimes nutrients like vitamin C are added artificially to juice. Read the label carefully to see what's in it. Some brands of apple or grape juice might contain the vitamin C you need, while other brands might have none at all.
3. The size of the container can affect the vitamin content in the juice. How is that possible? Note that vitamin C breaks down when exposed to oxygen. Juice in smaller containers is exposed to more air during and after packaging.
4. There's no need to boast that it's "100% juice." Juice always contains some additives that serve as flavorings; they usually have little nutritional value and, in fact, often don't taste very good.
5. In so-called "juice foods" or "juice drinks," you won't find much fruit. What you'll find most is water and a high content of corn syrup. However, there are exceptions. Some cranberry juices are rich in vitamin C and are quite nutritious.
6. Once opened, juice begins to lose its nutritional value, so don't store it in the refrigerator for too long. The nutrients in aseptic juices made from citrus, grapefruit, pineapple, etc., can last for 7-10 days. Other low-acid juices, like apple and grape, can be kept for a week after opening. If you buy unpasteurized juice, you must consume it within a week, even if it's unopened.
7. Unpasteurized juice may be unsafe. Recently, the Food and Drug Administration has required warning labels on these juices. While the risk to healthy adults is not great, it's best for children, the elderly, and others with weakened immune systems to avoid such juice, as some harmful bacteria are not killed. Almost all juice sold in supermarkets is pasteurized—of course, freshly squeezed juice is an exception. However, this may not be the case at farmers' markets or with small producers. So, be careful and ask questions.
8. If you juice at home, first wash the fruit in cold running water to remove surface bacteria. Then, wash it again with a fruit wash and hot water before each juicing.
9. If you want the most nutritious juice, stick to single-juice varieties, like orange and grapefruit. Or try other citrus juices, which are generally rich in vitamins A, C, E, or calcium.
10. Don't rely too heavily on juice. If you read widely and choose carefully, juice can be somewhat helpful to your diet. But eating fruit is actually simple, and it is far better for you than drinking juice.