When it comes to adding complementary foods to babies, we usually recommend eating fruit instead of drinking juice, now, to tell you, not only for babies, but also for mothers. Because drinking juice can lead to an increase in blood sugar, which may make the baby suffer from obesity, and is not conducive to weight loss during breastfeeding. Now popular “original juicer” and “pulp machine”, some of them claim to be able to break the cells, nutrients easily absorbed, some claim to remove heavy metal pollution, retain fruit nutrients, more beneficial to health than eating fruit directly. Are these claims true? A, fruit will not make people get diabetes? This is quite complicated, because fruit contains sugar that may promote the rise of blood sugar, but there are also pectin, fiber and organic acids that delay the rise of blood sugar. A related study in Japan, which followed more than 50,000 middle-aged and elderly people for five years, found that eating 500 grams of fruit a day had no effect on preventing diabetes, but also did not raise the risk of diabetes. More convincing are the results of an analysis by the Harvard School of Public Health. They analyzed dietary and physical examination data from more than 140,000 women and 30,000 men, and carefully analyzed the types of fruit eaten. The results showed that the risk of developing type 2 diabetes was 0.98 for people who consumed three servings of fruit per week, compared to those who did not eat fruit, under otherwise similar dietary and lifestyle conditions, meaning that the risk of developing diabetes was very small for healthy people. (A serving, as it is called here, is roughly one medium-sized apple, or 1/4 cup of dried fruit, or 1/2 cup of fresh, frozen or canned fruit.) However, there are so many different kinds of fruits that generalizing the effects of fruits may not prove that different fruits have the same effect. Further analysis found that if you consume 3 servings of blueberries per week, the risk of type 2 diabetes decreases by 26%, grapes and prunes by 11%, apples and pears by 7%, bananas by 5%, plums, peaches and apricots by 3%, and oranges by only 1%. Strawberries will increase by 3 percent, while melons increase by 10 percent. The researchers concluded that fruit intake does not increase the risk of diabetes, except for melons, and that blueberry, grape and apple intake is significantly associated with a reduced risk of type 2 diabetes. One researcher studied more than 2,000 men and found that a daily intake of at least 60g of berries (such as blueberries, cranberries, blackberries, strawberries, etc.) reduced the risk of developing diabetes by 35%, while keeping factors such as age, BMI, waist-to-hip ratio, smoking, education, and family history of diabetes consistent. However, no such effect was found for other fruits. Some researchers have confirmed that eating normal amounts of fruit does not increase the risk of diabetes in healthy people after pooling and analyzing several related studies above. The Chinese Nutrition Society recommends that healthy adults eat 200-400 grams of fruit per day, which does not make people more likely to develop diabetes. Second, how to eat fruit into juice, indeed 100% juice, or even their own home made juice, can and fruit play the same role? The answer is no. Although “drinking fruit” seems quite “high”, but a large number of studies show that the intake of fruit juice not only can not reduce the risk of diabetes, and even have the tendency to increase the risk of diabetes. Think about it: if the mother’s blood sugar level is high, will it be passed on to the baby through breast milk? Because many chubby babies are obese either because of genetic inheritance or because of high blood sugar levels in the body, which leads to excessive insulin secretion. The same U.S. researchers, who followed more than 70,000 female nurses for 18 years, found that with consistent weight and lifestyle habits, the risk of diabetes rose by 15 percent for those who consumed 3 cups of apple juice per month compared to those who did not drink juice, grapefruit juice also brought a 15 percent rise, and 1 cup of orange juice per day increased the risk by 24 percent. Researchers also found that for overweight people, the risk of diabetes rose 33% for those who drank the most juice (20 glasses of juice per month) compared to those who drank the least (less than 3 glasses of juice per month). Some studies have proven that replacing one serving of juice per day with one glass of plain water per day can reduce the risk of developing diabetes by 8%. Many other studies have found that sweetened fruit juices, like sweetened beverages, promote the development of obesity. Regular juice drinkers have twice the risk of impaired glucose tolerance as non-juice drinkers, even if they only drink an average of half a glass of juice a day. Think about it, if you drink two glasses of fruit juice every day, what will be the effect? Third, why juice and fruit is not the same because compared with fresh fruit, on the one hand, the juice production process to remove the dietary fiber and some of the health ingredients, on the other hand, the juice is often very sweet, apple juice, orange juice sugar content are more than 8%, and grape juice sugar content can even be as high as 15-20%, is twice the sugar content of ordinary sweet drinks! Drink a cup of pure juice, you can drink in 16-40 grams of sugar, 40 grams of sugar equivalent to half a bowl of rice, every day in addition to three meals to drink in, how can not fat? And fattening of course will promote diabetes and high blood lipids. The more important fact is that the fruit is a solid state, need to chew, the stomach emptying speed is slow; and juice is a liquid state, without chewing, in the stomach emptying speed drink intestinal absorption speed is extremely fast. The speed of drinking juice is much greater than the speed of eating fruit, and the satiety brought by drinking juice is much less than that brought by nibbling fruit. An apple can only squeeze at most half a cup of juice (disposable paper cups), a cup of juice concentrated in two apples to make people fat power (sugar), but a cup of juice to drink quickly and easily, nibble off two apples, but very hard very full. Many people who have purchased a juice machine told me that they originally ate no more than one pound of fruit per day, and now with a juice machine, they eat two or three pounds of fruit every day because it is really too easy and too easy to drink in. If you use the fruit to replace part of the main food, perhaps you can still avoid gaining weight; if three meals, and then drink two or three pounds of sugar in the fruit, it is too worrying – no wonder many women complain, why since they love to drink fruit, their weight does not go down but up. It is also clear that “drinking fruit” and “eating fruit” are not the same thing at all. No matter how advanced the juicer is, it can’t fundamentally solve the problem of nutrient loss when encountering oxygen, nor can it solve the problem of digestion and absorption of juice too fast, nor can it solve the problem of juice tasting very sweet and easy to drink. Remind mothers, especially those who are breastfeeding and want to lose weight, to really get the benefits of fruit, it is better to personally bite fresh fruit and labor their teeth to juice it.