Last updated on Jan 5, 2024
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Dilute with water
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Blend with vegetables
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Use a juicer or a blender
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Choose low-sugar fruits
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Add natural sweeteners
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Enjoy in moderation
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Here’s what else to consider
Fruit juice is a popular beverage that provides vitamins, antioxidants, and hydration. However, it also contains a lot of natural sugars, which can contribute to excess calories, dental decay, and blood sugar spikes. If you want to enjoy fruit juice without consuming too much sugar, you can try some of these methods to reduce its sugar content.
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- Myriam Bouvet Wellness designer | Naturopath, N.D. | Holistic Energy Practitioner | Nutritional Rebalancing Coach | Holistic approach
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1 Dilute with water
One of the simplest ways to lower the sugar content of fruit juice is to dilute it with water. You can adjust the ratio of juice to water according to your taste and preference. For example, you can mix one part juice with one part water, or two parts juice with one part water. This will also increase the volume of your drink and help you stay hydrated.
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- Myriam Bouvet Wellness designer | Naturopath, N.D. | Holistic Energy Practitioner | Nutritional Rebalancing Coach | Holistic approach
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Une autre technique consiste à utiliser de la pastèque en complément d’autres fruits. La pastèque contient beaucoup d’eau et très peu de sucre, il faut alors utiliser un blender ou un extracteur de jus.
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2 Blend with vegetables
Another way to reduce the sugar content of fruit juice is to blend it with vegetables. Vegetables have lower sugar and higher fiber content than fruits, which can balance out the sweetness and add more nutrients. You can choose vegetables that have mild or complementary flavors, such as spinach, kale, cucumber, celery, or carrots. You can also add some lemon, lime, ginger, or mint for extra freshness and zing.
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Blending with fresh greens, herbs, seasonal vegetables is another great way to reduce the sugar and increase fiber while keeping it flavourful
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Great idea. Herbs and Legumes can be added for more refreshing aroma, Nutrients and Antioxidants, and more fulfilling throughout the day. Here are some juices I made:1. Cucumber, Pineapple, and some Greens2. Wild rice, Goji Berries, Carrot3. Cilantro, Celery, Green Apple
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- Myriam Bouvet Wellness designer | Naturopath, N.D. | Holistic Energy Practitioner | Nutritional Rebalancing Coach | Holistic approach
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J’adore la solution avec les légumes, je fais des jus mixtes avec de la betterave crue, toute sorte de courge, de la tomate en plus de ceux cités dans l’article, une excellente et savoureuse solution pour réduire la quantité de sucre par contre cela nécessite majoritairement d’avoir un extracteur de jus.Les pouvons aussi sont excellents y compris pour leur apport en vitamines C notamment.
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3 Use a juicer or a blender
If you make your own fruit juice at home, you can use a juicer or a blender to control the sugar content. A juicer extracts the juice from the fruits and discards the pulp, which contains most of the fiber. A blender, on the other hand, blends the whole fruits and retains the fiber. Fiber helps slow down the absorption of sugar and makes you feel fuller. Therefore, using a blender can reduce the sugar content and increase the satiety of your fruit juice.
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- Merlin Mathews kuwait aviation services co.
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I agree using the blender can retain maximum nutrients and fiber of the juiced fruits. 1 part vegetable/greens can be added to 2 parts fruits to enhance the nutrient profile and reduce the need to use other sugar substitutes. Also citrus fruits can be added to increase the absorption of vitamin C.
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4 Choose low-sugar fruits
Not all fruits have the same sugar content. Some fruits, such as grapes, mangoes, cherries, and bananas, have higher sugar content than others, such as berries, grapefruits, lemons, and limes. You can check the nutrition labels or online databases to compare the sugar content of different fruits. You can then choose low-sugar fruits or mix them with high-sugar fruits to lower the overall sugar content of your fruit juice.
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- Muhammad Irfan J. Attended Allama Iqbal Open University
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Not all fruits have the same sugar content. Some fruits, such as grapes, mangoes, cherries, and bananas, have higher sugar content than others, such as berries, grapefruits, lemons, and limes. You can check the nutrition labels or online databases to compare the sugar content of different fruits. You can then choose low-sugar fruits or mix them with high-sugar fruits to lower the overall sugar content of your fruit juice.
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- Myriam Bouvet Wellness designer | Naturopath, N.D. | Holistic Energy Practitioner | Nutritional Rebalancing Coach | Holistic approach
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Il faut penser aussi aux fraises, framboises, mûres et pastèque 🍉 qui ont une plus faible teneur en sucre et apportent beaucoup antioxydants et nutriments.
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5 Add natural sweeteners
If you still want to sweeten your fruit juice without adding more sugar, you can use natural sweeteners that have fewer calories and a lower glycemic index. Some examples of natural sweeteners are stevia, monk fruit, erythritol, xylitol, and yacon syrup. These sweeteners are derived from plants and have little or no impact on your blood sugar levels. However, you should use them sparingly and check the ingredients for any additives or fillers.
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I'd dispute that the sweetener needs to be natural, but the approach is correct in that to reduce sugar content keeping the same sweetness level. For example, artificial sweeteners such as aspartame, is not natural but is 200 times sweeter than sucrose. Alternatively, the sweetener does not need to be a sweetener at all! A fruit known as miracle fruit has a glycoprotein (miraculin) that can make sour food items taste sweet. While it works, it still has had some regulatory hurdle to overcome which part of the reason why it is not widely available.
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6 Enjoy in moderation
Finally, the best way to reduce the sugar content of fruit juice is to enjoy it in moderation. Fruit juice is not a substitute for whole fruits, which have more fiber, phytochemicals, and water. You should limit your intake of fruit juice to one serving (about 8 ounces or 240 ml) per day, and drink more water, tea, or coffee instead. You can also eat more whole fruits and vegetables, which can provide you with more benefits and variety.
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- Chandni Haldurai Head of Nutrition | ISB HCM | Product design | Making health a habit at Cult.fit (Cure.fit)
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Moderation is the key. Though fruit juices can help in hydration and add some nutrients, it cannot be a substitute for whole fruits and vegetables. A fruit juice contains lesser nutrients, especially fibre which actually helps with the glycemic level. The best way to include fresh fruits without creating a sugar spike is by adding nuts and seeds along with it. With moderation, balance also makes a huge difference.
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7 Here’s what else to consider
This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?
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Another method that has been used for thousand of years to reduce sugar has not been mentioned. Can you guess what it is?Fermentation! Although I doubt that it was used to reduce sugar as its primary objective, fermentation does transform fruit juice into something that has low sugar and helps the juice to be preserved for a long time. Having worked in the wine industry, the juice that is used to make wine is typically much sweeter than the table grapes you get at the local supermarket... it tastes like honey! But after fermentation, almost all the sugar is transformed into other compounds!
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- Myriam Bouvet Wellness designer | Naturopath, N.D. | Holistic Energy Practitioner | Nutritional Rebalancing Coach | Holistic approach
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Pour ceux qui achètent des jus de fruits en supermarché, il faut vérifier les étiquettes et privilégier les jus sans sucre ajouté, une bonne méthode pour réduire la quantité de sucre rapidement.
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