How to choose a fruit juice

It's easy to say fruit juice , especially when buying a processed product. Orange, pineapple, blueberry, peach, apricot: unfortunately, we tend to generically define any drink containing fruit juice, even if it's not entirely natural. But how do you recognize a good fruit juice? How can we be sure we're not wasting money and our health? Let's start with the assumption that in Europe , where very strict regulations exist (for example, juice must be obtained from the edible, ripe, and healthy part of the fruit), people drink, on average, one fruit juice a day. Not much. Considering, for example, that we're talking about a diet that's not only very healthy, but also very suitable for women on a diet. A serving of 100 percent fruit juice contains just four percent of the average calorie intake of an adult woman. But let's now see how to recognize the quality of fruit juice.

Index of topics

The label

Inside, before the ingredients, there are three main categories to which each juice belongs. The first, 100 percent fruit , means that the product is free of added preservatives, sugars, and flavorings. A rather rare combination. In the second, labeled Fruit Nectar , the percentage of fruit drops between 25 and 50 percent. The third, Fruit Drink , indicates a drink that contains only 12 percent fruit. The rest are flavorings, colorings, and preservatives.

Fructose

Juices made from certain fruits, such as pears and grapes , contain significantly more sugar than those made from oranges, apples, and pineapples . However, it's always best not to overdo it: on average, a serving of juice contains between 15 and 30 grams of sugar, which is a significant amount. Moreover, each fruit contains a more than generous amount of water (up to over 80 percent) and natural sugars.

Pasteurization

By law, all packaged fruit juices are then pasteurized (as is done with milk ), which guarantees the product's safety. However, this treatment also destroys many of the vitamins and minerals.

Pascalization

This is a new technique, different from traditional pasteurization, which uses only strong cold pressure to eliminate bacteria from the product. This technique allows fruit and vegetable juices to retain their color and aroma and preserve the beneficial vitamins and antioxidants.

Homemade juices

Only in this way can you truly ensure you're drinking a beverage rich in beneficial properties. If you still decide to buy fruit juice, it's best to choose one made with 100 percent fruit. It's also important that there are no added sugars, sweeteners, or colorings. Finally, according to nutritionists, it's always advisable to choose organic fruit juices.

How much sugar should a fruit juice have?

On average, a fruit juice (like a smoothie or a natural drink) should have no more than 10-15 grams of sugar per 100 ml. For guidance, consider that a glass of fruit juice (the kind we use at the table for water) contains 200 ml of liquid. Furthermore, if you drink fruit juice, remember that the World Health Organization recommends limiting sugars to 5 percent of your dietary calories. If you've eaten enough to absorb 2 calories, 5 percent translates to 25 grams of sugar per day. With just one fruit juice, you've used up your daily intake.

How to choose a genuine fruit juice