Fruits, commonly referred to as nature's sweet treats, have long been a staple in weight loss plans. Their bright colours and rich flavours make them a popular choice for people looking to shed extra kilos. But what about fruit juice? Can they help you lose weight as effectively? While both fruits and fruit juices offer a range of essential vitamins, minerals, and antioxidants, their impact on weight loss can differ significantly. So if you are also stuck debating fruit vs fruit juice when it comes to your fitness journey, here are all the pros and cons to help you decide which one is better for you.

Fruit vs fruit juice: How does fruit aid in weight loss?

Fruits can be an important addition to your weight loss diet because of their unique benefits.

1. High in fibre, low calories

Fruits include dietary fibre, which improves satiety, as found in a study published in the International Journal of Environmental Research and Public Health, slows digestion and aids in blood sugar regulation. This can help prevent overeating and curb cravings. Plus, they are often low in calories, making them a guilt-free snack choice.

2. High water content

Many fruits have a high water content, which contributes to hydration and can help you feel full. This can be particularly beneficial for weight loss, as found in a study published in the journal Appetite, as dehydration can sometimes be mistaken for hunger.

3. Essential nutrients

Fruits are high in vitamins, minerals, and antioxidants, all of which are essential for good health, as found in a study published in the journal Innovative Food Science and Emerging Technologies. These nutrients support several bodily activities, including metabolism, which can help with weight loss.

Fruits are packed with essential nutrients. Image courtesy: Adobe Stock

What are fruit juices?

Fruit juices are liquid extracts obtained from fruits generally through juicing or blending. They often serve as a refreshing beverage and an easy method to add fruits to the diet. “They contain certain vitamins, minerals, and antioxidants, but they lack dietary fibre and other vital components found in entire fruits,” says nutritionist Fiona Sampat.

Fruit vs fruit juice: Can fruit juice aid weight loss?

Fruit juices can be part of a weight loss regimen, but they are not the most efficient approach to reducing calories. While they contain certain vitamins and minerals, they lack the fibre and other elements found in whole fruits. “The natural sweeteners in them are easily absorbed by the body, which can cause sudden rises in blood sugar levels,” says the expert. Plus, their calorie content may be larger than that of whole fruits, especially when additional sugars are utilised. So, while fruit juices can be part of a balanced diet, it's important to take them in moderation and prioritise whole fruits whenever feasible.

Fruits win in the fruit vs fruit juices debate as they have more fibre in them. Image courtesy: Shutterstock

Fruit vs fruit juice: Which is best for weight loss?

In the debate between fruit vs fruit juices, fruits win hands down! They are a better choice for people aiming for weight loss due to the following reasons:

• Fibre content: Fruits are a rich source of fibre with a slow release of sugars in the body hence providing satiety, the feeling of fullness and improving gut health. Fruit juices, in contrast, have lower or no fibre content, hence quicker release of sweeteners and do not provide satiety.
• Additional sugars: Fruits contain natural sugars like fructose which are better digested by the body. Fruit juices, however, may have additional sweeteners and preservatives which are not good options for weight loss.
• Volume: Fruits are rich in fibre and water content. These provide more satisfaction in low amounts whereas one may need to have large quantities of juice to gain the same satisfaction as consuming a fruit.
• Variation in blood sugar levels: Juices, due to the presence of sugars without fibre, create a higher spike in glucose levels. This can harm the overall health and weight loss.

Frequently Asked Questions

1. How to incorporate whole fruits into your diet?

To incorporate whole fruits into your diet, keep a bowl of fresh fruits on your counter for easy access, create colourful and delicious fruit salads, blend fruits with yoghurt or milk for a nutritious smoothie, or add fruits to your breakfast cereals, yoghurt, or salads.

2. How to enjoy fruit juices mindfully for weight loss?

To enjoy fruit juices mindfully for weight loss, limit your intake, opt for 100 per cent fruit juice with no added sugars, and pair it with high-fibre food like oatmeal or whole-grain toast.

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