Does drinking a glass of juice every day feel healthy? Is switching from unhealthy beverages to juice more beneficial? If you don’t usually eat many vegetables or fruits, is drinking them as juice about the same? Some people even rely solely on fruit or vegetable juices for weight loss—but is this truly "healthy"?

1连喝3天果汁炎症水平上升、尿酸悄然升高
喝果汁、果蔬汁，被很多人认为是一种方便增加水果和蔬菜摄入量的方式，许多商家也是大力宣传喝果汁天然又健康。不过最近一项研究发现，喝果汁仅仅3天，就会导致身体炎症水平上升！

这项研究共纳入了14名参与者，他们年龄在18-35岁之间，身体健康。他们随机被分为三组：
第一组：纯果蔬汁饮食（800～900千卡/天，仅喝果蔬汁）
第二组：果蔬汁+普通饮食（果蔬汁+正常饮食）
第三组：正常饮食，不额外增加果蔬汁。

To minimize research interference factors, all participants first underwent a "washout diet" period (high fiber, low sugar, no processed foods) for a certain number of days, followed by an experimental diet period (intervention diet). By collecting and analyzing participants' stool and saliva samples, new discoveries were made:

Oral cavity: The number of inflammation-related bacteria increased, while the number of beneficial bacteria decreased. Volunteers on the pure fruit and vegetable juice diet showed an increase in bacteria associated with inflammation in their oral cavities, alongside a decline in beneficial bacteria. These changes may be linked to the high sugar and low fiber content of the juices.

Intestines: There is an increase in pro-inflammatory bacteria within the gut microbiota. Although changes in the intestines are less pronounced compared to those in the mouth, a juice-based diet has also been observed to correlate with a higher relative abundance of certain pro-inflammatory bacterial families, which may be associated with gut inflammation and cognitive decline.

2喝果汁≠吃水果
很多人认为喝鲜榨果汁和吃水果没有太大的区别，但实际上这两者之间的营养本质存在着巨大的差异。水果榨汁后，营养成分会略有损失，比如维生素C会降低。

The data indicates that the stronger the acidity of the fruit, the lower the rate of vitamin loss. If the pulp is discarded after juicing, dietary fiber is further reduced. Most critically, fruit juice has a negative impact on blood sugar levels. In fresh fruit, the sugars are contained within cells, known as "intrinsic sugars." However, juicing breaks down the cell walls, releasing the sugars outside the cells and converting them into free sugars, which significantly affect blood sugar and can easily lead to elevated levels. Therefore, drinking fruit juice is not equivalent to eating whole fruit.

Additionally, the high fructose content places an extra burden on health by increasing the risk of obesity. For example, making a glass of orange juice requires several oranges. Eating several oranges at once might be challenging, but drinking a glass of orange juice is effortless. Moreover, fruit juice provides low satiety, making it easy to refill without feeling full, and it doesn’t interfere with regular meals. As a result, calorie intake naturally increases significantly.

Increased risk of gout and fatty liver Fructose intake can boost the production of uric acid, leading to elevated levels of uric acid in the blood. It's important to note that hyperuricemia is one of the primary causes of gout. Beyond this, it may also contribute to issues such as fatty liver.

3怎么喝才对？
如果想喝果汁，怎么喝相对健康呢？

1. Choose low-sugar juices: Opt for fruits with low sugar content and slow blood sugar elevation when juicing, such as coconut water or tomato juice.
2. Don't discard the pulp when juicing: Fruit puree is healthier than juice, as it retains dietary fiber and is nutritionally superior.
3. Control the amount of juice: It's best not to exceed a certain number of milliliters of juice per day, while appropriately reducing the intake of fruits.
4. Rinse your mouth as soon as possible after drinking: to avoid the risk of sugar increasing tooth decay.
5. Do not take medication with juice: for example, grapefruit juice can interfere with the metabolism of statins, reducing their effectiveness.

Not only does healthy eating have a pyramid, but drinking water also has a "six-level" pyramid. In daily hydration, the most recommended is plain water. Tea, milk, soy-based beverages, and unsweetened coffee are beneficial to health and should be consumed in moderation. Sweetened drinks can be consumed occasionally when needed, but they are not essential. Low-nutrient, high-calorie sweetened beverages should be consumed sparingly and must not replace plain water.