Does squeezing fruit remove vitamin C? What to know

Author: Wang Xiaohui, Reviewer Expert: Associate Senior Engineer in the Field of Food Science.

Many people view a glass of freshly squeezed juice as the beginning of a healthy lifestyle: refreshing, natural, and nutrient-dense. However, this seemingly healthy juice may not be as nutritious as one might think. Often, what you are consuming is not the essence of the fruit's nutrients but rather a cup of high-sugar water devoid of its "soul."

Extracted Nutrients

Many individuals believe freshly squeezed juice is a concentrated essence of fruit nutrition. However, the juicing process disrupts the original complete nutritional structure of the fruit.

The sugar content has significantly increased.

Creating a glass of juice typically requires multiple fruits. For instance, a glass of orange juice usually contains 3 to 5 oranges, which means you might unknowingly consume several times the sugar content. Data indicates that some freshly squeezed juices can contain sugar levels comparable to or even exceeding those of cola. For example, a glass of apple juice can have a higher sugar amount than a can of cola.

Dietary fiber is nearly reduced to zero.

During the juicing process, most insoluble dietary fiber is discarded with the pulp. This dietary fiber is crucial because it can enhance feelings of fullness, slow down sugar absorption, and promote intestinal movement.

Significant loss of vitamin C.

When fruits are cut and blended while juicing, vitamin C interacts with oxygen in the air and undergoes oxidation, resulting in a decreased vitamin C content.

The loss rate of vitamin C in freshly squeezed fruit.

The sugars in whole fruits are categorized as endogenous sugars, which are encapsulated by cellular structures that release them more gradually. However, when fruit is juiced, the cellular structure is damaged, converting the sugars into free sugars that the body absorbs more readily. The World Health Organization classifies sugars in fruit juice as free sugars and recommends strict limits on their intake.

Long-term excessive consumption of fruit juice may pose certain risks.

1. The risk of obesity. Fruit juices have a low satiety effect, leading individuals to quickly consume an entire cup or more, inadvertently increasing sugar and calorie intake. Over time, this can result in weight gain and may lead to obesity.

2. Blood sugar fluctuations become more pronounced. The significant loss of dietary fiber during juicing reduces its buffering effect, causing the sugars in juice to be absorbed rapidly and resulting in quick spikes in blood sugar levels. This is particularly concerning for individuals who need to monitor their blood sugar.

3. Increased risk of certain diseases. Fruit juice contains considerable fructose, and excessive intake may promote uric acid production, increasing the risk of hyperuricemia and even gout. Some studies suggest a correlation between long-term high consumption of fruit juice and an elevated risk of gout.

Consuming fruit juice in a healthier manner.

Although freshly squeezed juice may not be the ideal beverage we imagine, it does not mean it is entirely undrinkable. Research has indicated that moderate juice consumption can be beneficial. Studies show that individuals who drink about 150 mL of juice or less per day have a 15% lower risk of cardiovascular disease than those who do not consume juice.

Thus, juice isn't completely off-limits; the key lies in how it is consumed and the quantity ingested.

The recommended approach remains to eat whole fruits directly. Whole fruits retain dietary fiber and a greater quantity of vitamins, while also enhancing satiety, which can be more beneficial for managing sugar intake.

If you choose to drink juice, pay attention to the following points:

1. Opt for fruits that are relatively low in sugar, like tomatoes, coconut water, and watermelon.

2. Avoid straining out the fruit pulp and opt to make juice in a puree form to retain more dietary fiber.

3. Limit the amount consumed, ideally not exceeding 150 mL per day.

4. Rinse your mouth promptly after drinking to mitigate the acidic substances in the juice that can erode your teeth and decrease the risk of cavities.

For children, juice intake should be strictly controlled. The American Academy of Pediatrics (AAP) advises that infants under one year should not be given juice; children aged 1 to 3 years should limit juice consumption to no more than 120 mL per day; and children aged 4 to 6 years should cap their intake at 180 mL per day.

Juice that appears healthy is not equivalent to whole fruit. Overall, freshly squeezed juice shouldn't be entirely avoided but should not be considered a daily beverage either. In contrast, consuming whole fruits preserves dietary fiber and offers a more comprehensive range of nutrients, making it a healthier choice.