This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists). Rodja has over 20 years experience in the field.
IS FRUIT JUICE AS BAD AS SODA?
A new study published in The Lancet Diabetes & Endocrinology journal suggests high-sugar content in fruit juices makes them just as bad as sweetened carbonated drinks and sodas.
The researchers who conducted the study — Jason Gill, M.D., and Naveed Sattar, professor of metabolic medicine, with the Institute of Cardiovascular and Medical Sciences at the University of Glasgow in Scotland — are calling for changes in “five-a-day” healthy-food guidelines to exclude fruit juice from the list of fruits and vegetable servings that count toward it.
Including fruit juice among recommended healthy foods is “probably counter-productive,” because it leads people to believe it should not need to be limited, as is the case with less healthy foods, the researchers said. They also urge food companies to change container labels of such products to recommend drinking no more than 150 milliliters a day — less than a cup — in light of new research linking high sugar intake to heart disease.
“There seems to be a clear misperception that fruit juices and smoothies are low-sugar alternatives to sugar-sweetened beverages,” said Dr. Gill.
Sattar added, for instance, that a cup of apple juice typically contains 26 grams of sugar — virtually the same level as a cup of cola.
“One glass of fruit juice contains substantially more sugar than one piece of fruit,” he explained. “In addition, much of the goodness in fruit — fiber, for example — is not found in fruit juice, or is there in far smaller amounts.”
In 2012, Harvard University researchers reported in the journal Circulation that daily consumption of sugar drinks raises a man’s heart disease risk by 20 percent. Americans’ higher consumption of sugary drinks has led to more diabetes and heart disease over the past decade, according to another study presented at recent American Heart Association.
Although fruit juices contain vitamins and minerals, the levels of nutrients are not enough to offset the unhealthy effect that excessive consumption has on metabolism, said Dr. Gill.
For example, he noted one of the studies cited in the new Lancet research found individuals who drank a half-liter of pure grape juice every day for three months had bigger waists and increased insulin resistance — a hallmark of diabetes — despite the drink’s high antioxidant properties.
So remember that at the end of the day, fruit juice (like fruits) with or without sugar added isn’t as good as it’s cracked up to be. So drink in moderation and like I advise clients, drink close to workouts, either before for energizing your body or after to replenish.
The Lancet Diabetes & Endocrinology
This is a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated toward your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. This programme is FREE and available by email to all readers. Personalized programmes are also available for a nominal fee. Subscribe to our website as reptsfitness.com to receive this week’s workout FREE , or contact us via our website to request your FREE personalized workout programme for one body part of your choosing (i.e. arms, legs, glutes, etc.). Simply provide a brief description of what kind of results you would like and we’ll do the rest. You may also contact Rodja via BBM (2354ACFD) or visit our website at reptsfitness.com or our Facebook page at faceboook.com/repts.fitness for more information and videos of any Fit4Life Workouts that you may have missed.
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Wellness studio located in Rodney Bay opposite to the North bound Rodney Bay bus stop by RJ Clarke. Rodja has over 20 years fitness experience and through REPTS offers all inclusive upgradeable wellness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, NutriCare, FREE Gym Membership, Physio Fitness, and Massage Therapy and Discount Spa Services, etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored programme that will best help you achieve your fitness goal. You may call at anytime at 758-722-3763 during business hours (4:30a.m. – 10:00p.m) to schedule an FREE consultation and trial session. In addition to training at our Rodney Bay Studio, training is now conducted on Level 10 of the Castries Car Park on the Waterfront. Call for details.