Juices made from cranberries, pomegranates, and Aronia berries are relatively expensive at up to twelve euros per liter but are considered healthy. Their red color indicates the most important ingredient: anthocyanins. They belong to the so-called bioactive substances, which are said to have a cell-protecting effect, among other things. Tannins give the fruit juices a sour, slightly furry taste. They have an anti-inflammatory effect.
Effect of cranberry, pomegranate, and chokeberry
- According to researchers, the proanthocyanins (PAC) contained in cranberries could have a preventive effect against urinary tract infections. It is possible that the proanthocyanins prevent bacteria from attaching themselves to the bladder wall.
- Pomegranates contain many secondary plant substances that are said to reduce the risk of cancer and cardiovascular diseases, among other things. Some studies have shown that pomegranate juice extracts can slow down the increase in a tumor marker in prostate cancer (PSA).
- When it comes to Aronia berries, researchers are still in the early stages. The fruit is said to have anti-inflammatory and cell-protecting effects, but it can also trigger undesirable interactions with cancer drugs.
Fatty liver and diabetes caused by fructose
Fruit juices made from cranberries, pomegranates, and Aronia berries naturally contain fruit sugar (fructose), even if they are “without sugar substitutes” or “freshly squeezed”. Unlike glucose, there is no feeling of satiety after eating fructose. If you are not careful, you will quickly consume a lot of calories from juices and significantly exceed the maximum amount of 25 grams of sugar per day recommended by the World Health Organization.
Fructose travels from the small intestine to the liver via the blood. There it is mostly converted into fat building blocks. In large quantities, fructose not only leads to obesity in the long term, but also to fatty liver, type 2 diabetes, and increased blood lipid levels.
Fresh fruit is healthier than juice
Fresh fruit also contains fruit sugar. However, in addition to the valuable plant substances, the whole fruits also provide healthy dietary fiber, which due to their volume also leads to certain satiety. In addition, fresh fruit has more natural vitamin C. This light-sensitive vitamin is largely lost during juice production and storage.
Nutritionists recommend eating one to two handfuls of fruit a day. Delicious alternatives to expensive juices can be prepared from fresh fruit and vegetables.