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Copy file name to clipboardExpand all lines: notes/2025-04-14-vegetable-juice-en.md
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Drinking vegetable and fruit juices, including tomato juice, can be beneficial due to their nutritional content, but it's important to consider the sugar content and calorie density. Here's a breakdown:
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Yes, it's generally fine to drink vegetable and fruit juice, including tomato juice, but there are some considerations to keep in mind.
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## Benefits of Vegetable and Fruit Juices
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Regarding the 195 calories per 100ml juice you mentioned - that's actually quite high for juice. Most fruit juices typically contain around 45-60 calories per 100ml, while vegetable juices like tomato juice are even lower at about 15-20 calories per 100ml. A juice with 195 cal/100ml would have a very high concentration of sugars or potentially added ingredients.
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-**Nutritional Value**: Juices like tomato, carrot, and orange are rich in vitamins, minerals, and antioxidants. For example, tomato juice is high in vitamin C and lycopene, which can enhance immune function and protect against certain cancers[1][7].
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-**Health Benefits**: Consuming these juices may improve gut health, boost the immune system, and support heart health[1][2].
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For context:
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- Pure fruit juices typically contain natural sugars (around 10-15g per 100ml)
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- Vegetable juices like tomato juice contain much less sugar (around 3-4g per 100ml)
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- The daily recommended sugar limit is about 25g (6 teaspoons) for women and 36g (9 teaspoons) for men
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## Sugar and Calorie Concerns
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The "NFC" designation (Not From Concentrate) is generally good as it means the juice hasn't been concentrated and reconstituted, potentially preserving more nutrients.
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-**Sugar Content**: Even 100% fruit and vegetable juices contain natural sugars, which can be high in calories. A serving size of 200 ml typically contains about 16–24 grams of sugar[6].
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-**Calorie Density**: A juice with 195 calories per 100 ml is quite calorie-dense. For comparison, a typical fruit juice might have around 40-60 calories per 100 ml[5][6].
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-**Health Risks**: Excessive sugar intake, even from natural sources, can lead to health issues like obesity, diabetes, and heart disease if not balanced with other dietary components[5][6].
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Some suggestions:
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- Limit juice to about 4-8 oz (120-240ml) per day
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- Choose vegetable-forward juices when possible as they typically contain less sugar
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- Consider diluting juice with water to reduce sugar content per serving
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- Look for options without added sugar
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## NFC Juices
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-**Definition**: NFC stands for "Not From Concentrate," meaning the juice is made directly from fresh fruits or vegetables without reconstitution from concentrates[4].
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-**Benefits**: NFC juices retain more fiber and nutrients compared to juices made from concentrates, making them a better choice for those seeking to maximize nutritional benefits[4].
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## Recommendations
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-**Moderation**: It's advisable to consume vegetable and fruit juices in moderation due to their sugar content. The World Health Organization recommends limiting daily free sugar intake to less than 10% of total energy intake[6].
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-**Balance**: Ensure that your diet includes a variety of whole foods to balance out the sugar intake from juices.
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-**Choose Wisely**: Opt for NFC juices when possible, as they tend to retain more nutrients and fiber compared to other types of juices[4].
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In summary, while vegetable and fruit juices can be part of a healthy diet, it's crucial to be mindful of their sugar content and calorie density. Moderation and a balanced diet are key to enjoying these beverages without adverse health effects.
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