“There is talk of the negative effects of fruit juices, but is it the same with the gazpachos and purés?”

The negative effects of juices are known for a long time, is it the same in the case of Gazpacho, Salmorejo and Purés?

Miguel
– Eldiario.es reader

Perhaps the first thing we have to do is explain the part of “the negative effects of juices” to which Miguel refers to his question, since today there are many people who consider fruit juices a healthy option. Arguments such as “are natural” or “are made with fruit” are often heard. However, that does not say much about its main composition: sugar.

Why are fruit juices not as healthy as you think

Orange juice and other fruit juices have been traditionally considered a source of vitamins and health. However, when we look at the nutrients in a glass of juice we get a great disappointment: it is composed, above all, water with sugar, just like the coca-cola.

It is true that orange juice, for example, is known for its high content of vitamin C, an essential nutrient that acts as an antioxidant and strengthens the immune system. In a glass of juice there are about 120 milligrams of vitamin C, which slightly exceeds the Minimum recommended amount 110 milligrams per day. But you could get more vitamin C eating half a pepper or half head of broccoli. Oranges also contain other micronutrients such as potassium, folic acid, calcium and magnesium, but in quantities so small that they are not relevant.

Those small amounts of vitamins and minerals have a price: a high sugar content. In an orange there are about 9 grams of sugar, the equivalent of two sugar for coffee. However, to get a 250 milliliter juice glass we need at least three oranges. That means that in that glass of juice we have more than 25 grams of sugar.

In comparison, a glass of Coca-Cola has 26 grams of sugar. No, there is practically no difference between cane sugar that have the coca-cola and orange sugar, your body does not ask the molecules where they come. In total, it brings about 110 kcal, which come exclusively from sugar.

The other reason is that in a juice we are eliminating the dietary fiber present in the entire fruit. Fiber helps digestion and blood sugar regulation, and also produces a feeling of satiety. That is why you can drink two glasses of orange juice quietly, but eating six oranges is much more difficult.

In a juice we are eliminating the dietary fiber present in the entire fruit. Fiber helps digestion and blood sugar regulation, and also produces satiety feeling

Many health organizations have begun to review their recommendations on the consumption of fruit juices. For example, the Ministry of Consumption, in its guide Healthy and sustainable dietary recommendationsit warns sharply that fruit juice does not replace the entire fruit.

Gazpacho, Salmorejo and Purés

Fruit juices are not recommended because of its high sugar content and low fiber content. As tomato is a fruit, does that want to say that the gazpacho suffers the same problems?

To begin with, the sugar content of the tomato is a third of an orange sugar, just about 3 grams in a medium tomato. It does not have too much fiber, around 1.5 grams, but we must bear in mind that in the gazpacho we add cucumber, onion and pepper, which are much richer in fiber.

In the traditional recipe, the gazpacho contains about 5% olive oil, which is a fat and, therefore, a source of concentrated calories. However, the amount is small, which leaves the final computation of a Gazpacho glass:

That is, to equal calories, a glass of gazpacho provides an insignificant amount of sugar and much more fiber. This means that it does not produce blood sugar peaks, as with the juice, which triggers the accumulation of fats. It is also more satiating, so we will take longer to feel hungry than if we drink juice.

The thicker cousin of the gazpacho is The salmorejoby the addition of bread and a greater amount of olive oil. This logically also affects nutrients and calories, which for the same amount of 250 grams would be the following:

That is, the amount of sugar is still low, the fiber is similar to that of the gazpacho, but it has more than double oil, which together with the bread rises a bit the calorie count. If we accompany it with egg and ham, we will be adding a small amount of proteins (about 5-10 grams) and some more fat.

A glass of gazpacho brings an insignificant amount of sugar and much more fiber. This means that it does not produce blood sugar peaks, as is the case with juice

What is then of the vegetable purees? We can take as an example a zucchini cream Commercial, which usually contains potato or rice starch, and oil in a certain amount, but very small, which makes them even lighter than the gazpacho. These are the values ​​for 250 milliliters:

That is, the zucchini puree equals fiber to the above options, but it is the one that contains less sugar, less fat and less calories.

Better salty than sweet

Any of these above options will avoid the unpleasant sugar downturn that occurs after a peak, and that is accompanied by mental fog, an increase in appetite and irritation. Unfortunately, orange juice is a tradition for breakfast of many people and, in addition, it is sometimes accompanied with sweet foods.

A good alternative to the orange juice at breakfast is to eat an entire orange, since it provides us with vitamin C, it has much less sugar and adds fiber, which slows the absorption of sugars, avoids blood glucose peaks and promotes a greater feeling of satiety. Other fruits such as kiwis or apples are also advantageous options.

When orange juice is combined with a sweet breakfast, such as sugary cereals, pastries or jams, we are multiplying the amount of simple sugars that our body must process quickly. Here we assure ourselves a peak of blood glucose, which is followed by a peak of insulin levels, which in an hour and a half more or less produces reactive hypoglycemia, the dreaded “sugar downturn”, which many people fight even with more sugar. Over time, these peaks contribute to Insulin resistance developmentobesity and type 2 diabetes.

In addition, a sweet breakfast lacks the necessary nutrients to maintain satiety and energy throughout the morning, especially proteins, which can lead to greater calorie consumption in later hours of the day. That is why it may be time to leave, or reduce a lot, the amount of juice in our diet and, why not, sign up for the gazpacho.

* Darío Pescador is editor and director of the magazine Quo and author of the book Your best I published by Oberon.