Natural sugar is always better than refined sugar! To create pure juice with minimal sugar content, you should use low-sugar fruits, avoid high-sugar fruits, and focus mainly on juicing vegetables.
Juicing fruits and vegetables has become a popular way to improve and maintain overall health. However, the sugar content of juices , especially fruit juices, has raised concerns about their health effects.
Comparison of natural sugar and refined sugar
Pure fruit and vegetable juices contain sugars that are naturally occurring in whole foods. However, the sugar in pure juices is different from the sugar in “unhealthy” foods and drinks . Foods and drinks such as candy and soft drinks made with refined sugars provide little nutritional value and are high in unhealthy fats and calories, contributing to weight gain and health risks.
In contrast, raw juice contains natural sugars , nutrients, vitamins, minerals, and antioxidants. Between the two, natural sugars are the healthier choice because they are digested more slowly, helping to maintain stable blood sugar levels and supporting a balanced metabolism.
How to make low sugar juice
While consuming natural sugars is better than processed sugars, it is still important to be mindful of your sugar intake and consume sugar in moderation . If you want to create low-sugar 100% juice, try following these tips.
- Use low sugar fruits
- Avoid fruits with high sugar content
- Juice more vegetables than fruits
We encourage you to talk to your doctor or specialist before juicing if you have diabetes or any other health problems.
1. Use low-sugar fruits
The natural sugar content of fruits varies. Choose fruits that are low in natural sugar to make low-sugar juices . Here are some low-sugar fruits that are suitable for juicing:
|
Apple |
Green lemon |
2. Avoid fruits with high sugar content
Similarly, fruits with high sugar content should be avoided or used in small amounts when juicing. Be aware of the following high sugar fruits:
|
Banana |
Mango |
3. Juice more vegetables than fruits
Vegetables are great choices for juicing because they contain less natural sugar than fruit. Focus on combining vegetables to reduce the amount of sugar in your juice. Here is a list of vegetables that are ideal for juicing:
|
Arugula |
Salad |
For those new to juicing, switching to 100% vegetable juice can be difficult at first due to taste preferences. A helpful tip is to start by adding low-sugar fruits to your juices and gradually reduce or eliminate them as you become more accustomed to juicing with vegetables. Over time, you will find that you prefer 100% vegetable juices.
Super green juice recipe
In the meantime, here's a super tasty green juice recipe from @ligiasfreshbowls, featuring a low-sugar combination of vegetables and fruits:
Ingredient
- 4 green apples
- 6 celery stalks
- 4 cups Arugula
- 1 green lemon
- 2 inches fresh ginger
- 1 cup coriander leaves
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REFERENCES:
https://www.cancercenter.com/community/blog/2022/10/natural-vs-refined-sugars-what-is-the-difference
https://chear.ucsd.edu/blog/understanding-natural-versus-added-sugars
https://www.mdanderson.org/cancerwise/natural-versus-refined-sugar--what-s-the-difference.h00-159465579.html
https://health.unl.edu/sugar-fruits-what-matters-health
https://www.healthline.com/health/best-low-sugar-fruits
https://www.medicalnewstoday.com/articles/320078#eight-low-sugar-fruits
https://www.realsimple.com/health/nutrition-diet/high-sugar-fruits
https://www.healthline.com/nutrition/best-vegetables-to-juice
https://www.cleaneatingkitchen.com/best-vegetables-to-juice/
https://sprintkitchen.com/juicing-fruit-increase-sugar/
