在很多人看来,水果营养又健康,榨成汁的水果果汁,更是浓缩的精华。但你可能不知道水果变果汁,热量大飙升,营养也流失。今天,我们就来一起探讨一下鲜榨果汁背后的真相。
水果榨成汁
营养真的会大量流失!
很多人认为喝鲜榨果汁和吃水果没有太大的区别,但实际上,这两者之间的营养本质存在着巨大的差异。比吃完整水果,水果榨成汁反而浪费了精华,很多营养物质都被破坏了。
1
糖含量增加
水果榨成汁后,其中的糖分被浓缩,导致糖含量变高。以苹果汁为例,一杯鲜榨苹果汁的糖分含量甚至可能超过一罐可乐。不信你看↓
常见果汁的糖含量
种类
糖含量(g/100g)
橙汁
10.0
可乐(参照)
10.6
石榴汁
11.3
黄桃汁
11.7
葡萄汁
12.3
苹果汁
12.8
西梅汁
18.0
数据来源:电商平台NFC100%纯果汁营养成分表
2
膳食纤维损失
在榨汁过程中,水果中的膳食纤维几乎全部被丢弃。膳食纤维可以增加饱腹感、促进肠道蠕动,对于预防缓解便秘、促进消化、控制体重等方面都有着重要作用。
虽然水果含糖,但世界卫生组织在《成年人和儿童糖摄入的指南》对游离糖界定时,并不包括水果。主要就是因为膳食纤维等成分,可以“抵消”水果中糖的负面影响。
但变成果汁后,膳食纤维缺乏,水果中糖的问题就凸显出来,果汁(包括水果鲜榨的纯果汁),也被列为游离糖的一员。
图片来源:世界卫生组织《成年人和儿童糖摄入的指南》
3
维生素C等抗氧化成分丢失
水果中的维生素C、β-胡萝卜素、多酚类抗氧化物质在榨汁过程中也会有一定的流失。这是因为在榨汁的过程中,水果被切碎和搅拌,维生素C等抗氧化物质与空气中的氧气充分接触,发生氧化反应,使得维生素C、多酚类的含量降低。
以维生素C为例,根据实验数据,分别测定青瓜、芒果和橙子鲜榨果汁的维生素C,发现损失率分别为84.11%、58.92%和32.76%,不容小觑。
果汁喝太多
对身体真的不健康!
糖含量增加、VC和膳食纤维等关键成分的损失只是水果打成汁的营养变化,实际上,这些变化也会导致对健康的作用差异。
1
糖更易被吸收,升血糖速度变快
水果变成果汁后,糖本身的属性也发生了变化,从内源性糖变成了游离糖,变得更容易被人体吸收。这是因为榨汁过程中去除了大部分的膳食纤维,使得果汁中的糖分更容易释放出来。
这样一来,人体对糖分的吸收速度会加快,血糖水平也会比吃水果升得更快。
橘子
GI(血糖生成指数)
橘子
43
橘子汁
57
数据来源:《中国食物成分表(标准版)》
以橘子为例,榨汁后,从低GI(GI 55)的食物变成了中GI(GI在55~70之间)的食物,升血糖的能力变强,血糖波动变大。
上面提到了,鲜榨果汁中的糖分以游离糖的形式存在,这种糖分对人体没有任何益处。世界卫生组织建议,成年人每天游离糖的摄入量应控制在总能量摄入的10%以下,最好能进一步限制在5%以下。然而,一杯鲜榨果汁的糖分含量很可能就已经超过了这个建议摄入量。
2
摄入更多能量,增加肥胖风险
一杯橙汁,需要3~5个橙子才能做成。吃三个橙子可能需要你慢慢来,但是喝一杯橙汁,就算是个小孩子也轻而易举。但是,这种吃橙子的新方式却会悄悄地让我们吃进太多的糖分。
而且,果汁的饱腹感很低、不占肚子,续杯毫无压力,还不耽误吃饭,无形之中增加了能量摄入。拿鲜榨果汁当日常饮料,长肉长胖顺理成章。
图库版权图片,转载使用可能引发版权纠纷
3
增加痛风的风险
水果中的果糖丰富,而果糖的摄入可以增加尿酸的产生,从而导致血液中的尿酸偏高。要知道,高尿酸血症是痛风的主要原因之一。
在著名医学杂志《英国医学杂志》发表的一项研究,调查 50000 多名美国男性在每天饮用超过2杯的果汁后,痛风的患病风险增加81%。在《含果糖和痛风的重要食物来源:前瞻性队列研究的系统回顾和荟萃分析》中,有证据发现,果汁的摄入与痛风发病有不利的关系。
图片来源:网站截图
除了这些,导致脂肪肝、腹泻等问题,也是果汁被经常诟病的。
可是,果汁真的这么一无是处吗?
结论是少量果汁可能有益。《英国营养学杂志》2019 年的一项大型研究发现,与不喝果汁的人相比,每天喝 5 盎司(约150mL)或更少果汁的人,患心血管疾病的风险降低了 15%。
所以,我们没理由完全拒绝果汁,但需要控制量和频率。
果汁要少喝
每天应该这样喝!
鉴于鲜榨果汁存在的种种问题,国际权威机构建议人们要尽量少喝果汁。
2017年5月,美国儿科学会在其网站上发布了新的果汁政策声明,明确指出了关于果汁摄入的建议。并在6月,将详细内容发表在了著名杂志《儿科学》上。
图片来源:网站截图
该声明对2001年的果汁建议作出了修正,不适合喝果汁的年龄从6个月提升至1岁。同时,对于幼儿和大龄儿童,果汁的摄入量也应受到限制。
具体建议如下:
0~1岁的婴儿,不建议喝果汁,没有营养益处(除非有临床建议);
1~3岁的幼儿,每天最多饮用120mL的果汁;
4~6岁的儿童,每天果汁摄入量应控制在120~180mL之间;
6~18岁的儿童、青少年,每天果汁摄入量不应超过240mL。
图片来源:作者拍摄
那成人每天有要求吗?
当然!
不过,不同国家对果汁的态度并不一致。《2020-2025 年美国居民膳食指南》允许每天水果摄入量的一半以内由100%纯果汁替代。相比之下,在荷兰等其他国家,果汁被归类为含糖饮料,不鼓励饮用。
图片来源:《2020-2025 年美国居民膳食指南》
如果想喝果汁,怎么喝相对健康呢?
选择新鲜、无污染、无破损的水果作为榨汁原料这些都是基础,这里说几点喝果汁减少负面影响的关键。
1、选择含糖量低、升血糖速度慢的水果榨汁。比如椰子水、番茄汁、西瓜汁。
2、制作果汁别去渣。果泥比果汁更健康,果泥保留了膳食纤维,在营养上更胜一筹。
3、控制饮用量,一天别超过150mL,多喝无异。另外,适当减少水果的量。
4、不要用果汁来服药。比如葡萄柚汁会干扰它汀类药物的代谢,降低药效。一些可能还会因为代谢受到阻碍,血液药物浓度增加,增加安全隐患。
5、喝完尽快漱口,以免增加龋齿风险。
总之,鲜榨果汁虽然口感鲜美、方便快捷,但并不是一种理想的饮品。我们应该尽量减少果汁的摄入量,将吃水果作为获取水果营养的主要途径。同时,在饮食中保持均衡和多样性,才能确保身体健康。
参考资料
[1]WHO.成年人和儿童糖摄入的指南[2] AAP.Fruit Juice in Infants, Children, and Adolescents: Current Recommendations.https://publications.aap.org/pediatrics/article/139/6/e20170967/38754/Fruit-Juice-in-Infants-Children-and-Adolescents.
[3][1]张志平,潘兆广.鲜榨果汁维生素C损失率分析[J].广东化工, 2017, 44(17):2.DOI:10.3969/j.issn.1007-1865.2017.17.039.
[4] the University of Sydney.GI Search.https://glycemicindex.com/gi-search/
[5]Ayoub-Charette S, Liu Q, Khan TA, et al.Important food sources of fructose-containing sugars and incident gout: a systematic review and meta-analysis of prospective cohort studiesBMJ Open 2019;9:e024171. doi: 10.1136/bmjopen-2018-024171
[6] Underwood M. Sugary drinks, fruit, and increased risk of gout. BMJ. 2008 Feb9;336(7639):2856. doi: 10.1136/bmj.39479.667731.80. PMID: 18258933; PMCID: PMC2234537.
[7]《2020-2025 年美国居民膳食指南》
[8] 杨月欣.中国食物成分表标准版(第6版第一册)
策划制作
作者丨李纯 国家注册营养师
审核丨阮光锋 科信食品与营养信息交流中心科学技术部主任
策划丨王梦如
责编丨王梦如
你喜欢喝果汁吗?
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