Juice is a great way to get liquid into your diet. It’s also an easy way to pack in some nutrients and vitamins. But what about fiber? Does juice have it? Well, not as much as many people would like, but some options will give you the benefits of both fruit and vegetables!
This post will explore the topic in detail by looking at how much fiber there is in juice and what this means for digestion, cholesterol levels, weight loss/gain, blood pressure levels, and more!
What is fiber, and why do we need it in our diet?
Fiber is a type of carbohydrate that our bodies can’t fully digest. There are two types: soluble and insoluble. Soluble fiber dissolves in water, forming a gel that helps lower blood cholesterol levels. Insoluble fiber sweeps through your stomach and intestine like a broom to clear out food particles as well as normal bacteria, helping prevent constipation.
How much fiber should we be eating every day?
We need to make sure we consume enough of both types every day. The recommended amount is 25-38 grams per day, which is a lot for most people! But we’re getting there – with the help of juice.
Does juice have any fiber in it at all?
The amount of fiber in juice varies widely. It’s tough to say how much is in there since the measurements are done by weight, depending on juicer, pulp, smoothie, or frozen juice.
Read more: Does Orange Juice Have Caffeine?
How much fiber is in juice?
According to the USDA National Nutrient Database, there are 0 grams of fiber in apple juice. There’s a smidge more (0.1 g) in grapefruit juice, orange juice (0.2 g), and tomato juice (0.5 g).
That’s not much for a full glass – about 8-16 oz, depending on the size of your drink. It’s also nothing compared to a serving size of cooked vegetables (2 cups) which comes in at 4.6 g!
So, while juice can’t be counted on as a major source of fiber, it can be combined with other foods that are higher in fiber (like whole fruits).
What kind of benefits can we get from fiber?
Fiber helps our bodies in many ways. It helps keep things moving, regulates blood sugar levels, lowers cholesterol, stabilizes blood pressure, promotes digestive health, etc… The list goes on! (Read more about the 11 Benefits of Fiber for more info.)
Which fruits and vegetables have the most fiber?
Some vegetables have a lot of soluble and insoluble fiber, making them ideal for fighting heart disease, obesity, and diabetes. These include artichokes, asparagus, bell peppers, broccoli, cabbage (red), carrots, corn (fresh), sweet potato/yam (cooked), eggplant (cooked), potatoes (with skin), spinach, tomatoes. Look for 100 g of each to get at least 4 g of fiber.
Fruits are also a great source of fiber, especially prunes and dried figs, which have a whopping 11 g per serving! Raspberries, apples, and cranberries are all excellent choices with about 6-7 gm per serving.
The benefits of drinking juice with a meal instead of water
The combination of juice and fiber can help fight heart disease and diabetes by forming a gel to lower cholesterol levels, increase the body’s absorption of vitamins, and prevent blood sugar spikes.
Also, studies show that increasing fiber intake lowers our risk of becoming overweight or obese while lowering our caloric intake from food. This is because proper digestion helps us feel full faster, so we eat less overall. In addition, fiber lowers blood fat and insulin levels in our bloodstream, which helps prevent diabetes.
The bottom line is that juice can be a great source of beneficial nutrients as long as you’re not relying on it alone for your daily serving of fruits and vegetables!
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