6. The “Apple Juice is as Healthy as Whole Apples” Myth
Although many people believe that drinking apple juice is just as good as eating a whole apple, this is a mistake that overlooks some quite significant nutritional differences. While apple juice does retain some of the nutrients found in whole apples, the juicing process significantly alters the fruit’s nutritional makeup. One most evident difference is the fiber count. Whole apples, especially pectin—which is generally lost during juicing—are a fantastic source of dietary fiber. This fibre helps digestive health, maintains blood sugar levels, and accentuates the feeling of fullness after an apple. Without this fibre, Apple juice’s natural sugars are absorbed faster into the circulation, which could lead to rapid rises in blood sugar levels. Moreover, the juicing process usually concentrates the sugars in apples, hence a glass of apple juice usually includes more sugar and calories than one apple. Many commercial apple juices have extra sugars, which increases their calorie content. Still another consideration is some nutritional loss during cooking. Apple juice keeps some minerals and vitamins, but the amounts of other beneficial compounds—including polyphenols—may be reduced. More plentiful in the skin and apple flesh, these compounds have antioxidant properties and are associated with several health benefits. Chewing a full apple has benefits as well, ones missed from sipping juice. Chewing stimulates salivary flow, which helps digestion and could help to maintain oral health. It also contributes to the impression of fullness, thereby helping to control weight. Although taken in moderation, 100% pure apple juice should not be seen as a straight replacement for whole apples even if it can be a component of a healthy diet. For those trying to maximize the nutritional benefits of apples, eating the entire fruit—including the skin—after washing remains the best option.
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