At almost every consult, I have to counsel my patients with diabetes on the proper diet and lifestyle to help control their blood glucose levels. And most of the time when I first bring up sugary drinks, many are surprised when I say that they should avoid juice, including coconut or buko water, because it’s not “just water.” Buko “water” comes from the coconut which is a fruit and is thus still considered as juice, and it is not calorie-free.
Eight ounces of buko juice is about 45 to 60 calories, and twice that for the same amount of pineapple juice at 120 calories. Most don’t think much about a glass of soda or juice, but these liquid calories can quickly add up, leading to undesired weight gain and uncontrolled diabetes.
If you are trying to manage your diabetes or even just your caloric intake, liquid calories are usually the culprits of unaccounted calories because they can be consumed quickly and usually do not even make you feel full.
My usual discourse is “No juice. Even if it is organic, labeled as ‘no-added-sugar’ or ‘unsweetened,’ or even if you picked the fruit and squeezed out the juice yourself — if it comes from a fruit, it’s juice.” After saying all that, some of my patients nod like they seem to understand, but then their next question is “Puwede ba pineapple juice?” Again, if it comes from a fruit, it’s juice.
Sugar-sweetened beverages and fruit juices come in a simpler form of sugar that the body can digest quickly and easily into glucose, which is the form of sugar that is used by the body to provide energy. When these are ingested, your blood glucose level quickly rises, which is why these are used to treat patients with low blood glucose levels.
Some will argue that sugar from fruits is better than other sources. Studies have shown, however, that drinking just an extra 12 ounces of juice per day increases the chances of premature death. Fruit contains fructose, a type of sugar found naturally in fruits, fruit juices, some vegetables and honey. Fructose is also a basic component in table sugar (sucrose), and
high-fructose corn syrup is used to sweeten many processed foods and beverages, such as sodas and bottled iced tea.
Scientists believe that the body digests fructose differently than other types of sugar. While all cells in the body use glucose, the liver is the only place where fructose can be broken down. Fructose can turn into triglycerides, a form of fat, and this can accumulate and lead to fatty liver disease. This can contribute to insulin resistance, one of the underlying causes for diabetes. Uric acid levels can also increase with too much fructose consumption.
Others argue that juices can also keep you hydrated. Water should suffice, but if you still insist on juice, limit it to half a glass a day and mix it with water so you still get the flavor but not all the sugar. Having the fruit itself is also better than having the juice because you also get the benefit of the fiber content. So, either eat cut-up fruit or use a blender instead of a juicer.
And patients with diabetes should also remember to take fruit in moderation. To give you an idea of how much fruit you can have in a day, you can have one mango divided into three, with one part taken as dessert after each meal.
If you are concerned about your health, not only can liquid calories contribute to extra calories and weight gain, but sugar-sweetened beverages and fruit juices can also cause blood glucose spikes and fatty liver disease. So, the next time you’re thirsty, reach for a glass of water instead.