Fruit drinks ideas to accompany the diet
Fruits and vegetables are indispensable foods within a healthy and balanced diet , such as the Mediterranean diet . They provide nutrients and most of the vitamins that are necessary for the day to day. In addition, these two types of food can not be lacking in a diet to lose weight .
The daily routines and the fact that we often do not spend the time necessary to prepare and decide the food that we must follow and opt for other formats faster to consume them, such as fruit juices and vegetables.
These foods, as pointed out by Susana Monereo, member of the board of directors of the Spanish Society for the Study of Obesity (Seedo), are liquid extracts of fruits and vegetables extracted by pressure that basically contribute water and sugars with some vitamins Provided they have not been tampered with.
However, if a person’s goal is to lose weight, juices are not the best option . “Ideally, take whole fruits. In this way, by having to chew and digest them, we will be able to feel satiated with much less food, and therefore, we will ingest less calories “, explains Andrea Marqués, dietician dietitian of the European Medical Institute of Obesity (IMEO) and expert in gastronomy .
On the other hand, the spokeswoman of Seedo warns that special care must be taken with packaged juices, since most come from extracts of fruit that have lost the vitamins by heating and have added sugars and fats to have better flavor. It has no satiating effect and does not clean the cells. “They do not lose weight unless liquid diets are made with very low caloric content, in which case they should always carry the supervision of an expert,” he reiterates.
Another reason Marqués indicates why they are not the best alternative to lose weight is that, when squeezed, we will remove some of the fiber present in them , while maintaining the amount of fructose (present naturally in the fruit, but many Sometimes also added to the juices in a significant extra amount). “Therefore, without fiber, the absorption of fructose and the subsequent release of glucose into the blood will be much faster than with the whole fruit, the peak of insulin in the blood and this will limit the loss of weight, since when the Insulin is elevated the body does not use fat as a source of energy, “he adds.
Benefits of juices
Although experts agree that it is better to take whole fruits, they indicate that it is always preferable to drink juices, not to consume fruits and vegetables. In addition, juices also bring health benefits. Monereo indicates that they favor hydration, help against constipation and, if freshly prepared, provide vitamins.
On the other hand, to get the most out of them, Marqués recommends choosing the foods that we are going to use to prepare them and to look for vegetables rich in fiber and minerals such as folic acid or fruits with low glycemic load (orange or strawberries ). “In addition, we must try to always choose the ones that are in season, make them ourselves without adding more sugar, not remove the pulp and not take more than one a day”, qualify.
But when do we take them? In the middle of the morning or for a snack? “There is no special time of day to take them. There is a lot of literature and a lot of myth about it, scientifically there are no better times to drink juice, “says Monereo.
However, Marques indicates that it would be more advisable to always include them first thing in the morning, due to its energetic and glycemic load . “Our body is adjusted to a biorhythm, so that energy foods are used in the morning as a source of energy and food repairers in the evening. This type of juices would be advisable to include them in the hypocaloric diet in the early hours of the morning, because if we include them at the end of the day they can generate energy storage, for that excess sugar, that the organism in that part of the day does not consume and for So much, it can become fat, concludes.
Examples of fruit and vegetable juices
Estefanía Ramo, an expert nutritionist in IMEO phytotherapy suggests three simple recipes of fruit and vegetable juices:
1. Depurative juice
For 200 ml two handfuls of kale, a sprig of parsley, a peeled kiwi, a peeled lime, two bunches of broccoli, a small cluster of white grapes, a slice of natural pineapple.
“This smoothie is rich in vitamin C and helps the liver to effectively perform its purifying function, thanks to parsley and cabbage. In addition, the grape and the pineapple will help us to eliminate liquids, explains branch.
2. Juice for immune system
For 200 ml ¼ cucumber, a small carrot, a sprig of celery, a handful of spinach, a peeled lemon, an orange.
Antibacterial because of its high content of vitamin C and antioxidants that will protect our immune system. In addition, celery enhances digestibility and also possesses diuretic properties along with cucumber.
3. Alkaline juice
For 200 ml, a beet, a small red pepper, a red apple, two handfuls of kale and a carrot.
The expert highlights three properties. On the one hand it is alkaline, so it will help us to reduce stomach acidity and acid pH. In addition, it is anti-inflammatory because of its high content of antioxidants and vitamins, as it is rich in vitamin C and carotenes.
Fruit only juices
If you just want to take fruit juices, Carmen Escalada, a clinical nutritionist at IMEO suggests three recipes made with fruits:
1. Green apple juice, kiwi and lemon
For 200 ml, two green apples, two peeled kiwis and one lemon.
“This is a medium glycemic loading juice. Kiwifruit is rich in vitamin C, potassium, magnesium and fiber, making it ideal for constipation . The green apple is diuretic and purifying, “says Escalada.
2. Pomegranate, orange and grapefruit juice
For 200 ml, two oranges, a grapefruit and a pomegranate.
In this case, this juice has a high level of antioxidants and vitamin C to strengthen the immune system and protect it from infections, colds etc. In addition, they are fruits of low glycemic load, and orange is rich in fiber thanks to its pulp (never to be discarded) so they will help us to eliminate liquids and regulate our intestinal transit.
3. Red fruit juice
For 200 ml, 8-10 medium strawberries, a handful of blueberries, a handful of blackberries and a handful of raspberries.
The red fruits provide a lot of vitamins and minerals, help fight constipation and are antioxidants and anti-inflammatories .
“The ideal will always be to take these juices in the morning, to make sure we boost the absorption of the vitamins and minerals, preferably we will take them on an empty stomach,” Escalada recommends. “In addition, although we have selected fruits and vegetables with low glycemic load, in a process of weight loss we should never take them later in the meal as we run the risk of sugar being stored as glycogen and then fat.”
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