Juice Extraction Vs. Eating Whole Fruits

by Johnathon Andrew
Juice is a more concentrated source of most nutrients, but not fiber.


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Fruits are not only flavorful and refreshing, but most varieties are also excellent sources of certain vitamins, minerals, antioxidants and dietary fiber. Diets rich in fruit are heart healthy and may reduce the risk of various degenerative diseases. Juicing fruit is a convenient way to squeeze more nutrients into your busy schedule, but eating the whole fruit provides you with much more dietary fiber and health benefits.

Daily Fruit Recommendations

According to the Centers for Disease Control and Prevention, people who eat lots of fruits and vegetables are likely to have reduced risk of chronic degenerative diseases such as Type 2 diabetes, some cancers, hypertension and heart problems. The U.S. Department of Agriculture recommends that American adults consume between two and four servings, or cups, of fresh fruit per day -- the exact amount depends on your age, gender and activity levels. In general, the younger and more active you are, the more fruit you should eat. As examples of portion sizes, one small apple is considered a single serving, or cup, whereas four large strawberries constitute half a serving.


The primary benefit of juicing is that it allows you to take in higher amounts of vitamins, minerals, antioxidants, enzymes, amino acids and other nutrients than you otherwise would from eating fruit -- the bulky fiber quickly fills you up. Fresh fruit juice is essentially a concentrated extract rich in certain nutrients, but it lacks dietary fiber, so juicing only partially fulfills USDA dietary recommendations. Proponents of juicing often claim that your body absorbs the nutrients better and your digestive system isn’t as taxed, but Mayo Clinic registered dietician Jennifer Nelson states that there's no scientific evidence to support these claims. Depending on the fruit, extracted juice can also be high in fructose and calories, so diabetics and weight-watchers should be cautious.

Eating Whole Fruit

The main benefit of eating whole fruit is that you get all the dietary fiber -- both soluble and insoluble types. The combined health benefits of dietary fiber include reduced cholesterol levels, lower blood pressure, improved insulin sensitivity, appetite control, fewer digestive issues and decreased risk of obesity and cardiovascular diseases, according to an article published in a 2009 edition of the journal “Nutritional Reviews.” The bulkiness of the fiber usually ensures you don’t overdo it in terms of sugars or calories. On the other hand, the fiber in fresh fruit and veggies can sometimes lead to constipation and bloating, especially if you don’t keep yourself well hydrated.


If you’re not a big fan of eating fresh fruit, but still want to enjoy the health benefits of dietary fiber, then a good compromise might be to blend the fruit into a smoothie. Smoothies contain all the fruit’s nutrients, take less time to make compared to juicing and are easy to consume while you’re in the car or on the go. Smoothies are also likely to keep you fuller for longer compared to fresh juice.

About the Author

Johnathon Andrew obtained his M.Sc. from the University of British Columbia in 2003 and then went on to complete his Medical Degree at Queen's University in Kingston. He has been published in numerous peer-reviewed journals such as the "Journal of Manipulative and Physiological Therapeutics" and the "Canadian Journal of Neurological Sciences."

Photo Credits

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