Fruits are best taken fresh to complement the main meal. Minimum amount of peeling is preferred to retain its dietary fibre. The fibre is to slow down the absorption of carbohydrates in the gut.

So which is better – fresh fruit or fruit juice?

Let’s look at the following table:

FRESH FRUIT

FRUIT JUICE

High Fibre

Negligible Fibre

Sugar Absorbed Slowly

Sugar Absorbed Quickly

Less Insulin Required

More Insulin Required

Low Calorie Density

High Calorie Density

Longer Eating Time

No Eating Time

Before going further, it is important to note that whatever form fruit is taken re: as fresh fruit or fruit juice, the amount of carbohydrates and calories must be included in the day’s caloric allowance.

Referring to the above table, fruit juices seem to be of a poorer choice as they are of fibre-free mixture of sugar and water hence resulting in faster rise in blood sugar.

Juices are acceptable if :

  • Taken along with other foods rich in fibre

  • During sick days or fasting when only liquid and/soft foods are allowed

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