Drinking a cup of orange juice every day, at breakfast, or some cranberry juice with lunch, may seem harmless or unhelpful for health, but there is a big difference between eating and drinking fruit.

What happens to your body when you drink the juice daily?

According to experts, the fiber in the whole fruit plays a major role in reducing the effect of natural sugars on your body.

On the other hand, high blood sugar is among the most important side effects of drinking juice, which is something that should be avoided, especially if the person has diabetes.

In her report - which was published by the American magazine "Eat This Note" - writer Rebecca Strong sheds light on what daily juice drinking does to your body:

High blood sugar

"The juicing process removes the pulp and peel," says nutritionist Kara Harpstreet. "So you get a more concentrated liquid in terms of flavor, energy and nutrients."

Fiber is among the elements that can slow down the digestive process and the absorption of simple carbohydrates from our diets in the digestive system.

When lost, the body absorbs simple carbohydrates from fruit juice more quickly, which may lead to a "sharp increase in blood glucose".

Nutritionist Chyna Jaramillo also noted that juice is usually very concentrated compared to the fruit, which means it is high in sugar.

For example, a whole orange contains about 9 grams of sugar, while one cup of orange juice contains more than twice that (about 21 grams).

She explained that a person with diabetes is not advised to drink the juice because it could potentially lead to a rapid rise in blood sugar.

Undoubtedly, the juice contains some vitamins, but you can easily replace them with other food sources or from the whole fruit.

A study published in 2013 showed the link between fruit juice consumption and an increased risk of type 2 diabetes.

In contrast, researchers found that eating whole fruits, especially blueberries, grapes and apples, had the opposite effect and lowered the risk of developing type 2 diabetes.

For this reason, Jaramillo recommends that you monitor the amount of juice you drink daily.

Although it provides many vitamins just like a whole fruit, it can contain a large percentage of sugar just like a candy bar or a soda can, with less fiber that helps reduce the effects of sugar on your health.

overweight

If you drink juice daily, this may mean that you are consuming more calories than you need, especially since the juice will not make you feel full and you will remain hungry and you will have to eat, and this excess in the long run will be stored by the body in the form of fat, which will make your weight increase.

How to consume the juice in a correct way?

According to nutritionist Natalie Rizzo, the appropriate amount of juice does not exceed half a cup.

It depends on the type and quantity of juice and the person's lifestyle.

For example, you can drink some tart cherry juice after exercising to enhance health and physical performance.

But an overweight adult may not need to drink the same amount of juice.

The author advised that you should choose whole fruits as much as possible if you want to avoid high blood sugar.

And when you feel a craving for juice, you should drink only one cup of it per day.