Battle of the bite: Five reasons why you should go for whole fruits not juice

You’re in your favourite food mart, caught between choosing a shiny apple, a colourful bottle of blended juice, or a carton of ‘100% natural’ juice. Each option seems tempting; whole fruits look fresh, blended juices feel trendy and bottled juices offer convenience. But which one is truly the best choice for your health?

Kesha Nyanumba, a consultant nutritionist at the Crystal Health Medical Centre offers a balanced perspective: “When it comes to nutrition, each option has its pros and cons. However, whole fruits are particularly rich in fibre, which aids digestion, stabilises blood sugar and supports weight management.”

He also points out that juicing, while convenient, often removes the pulp and skin, which contain essential nutrients.

The World Health Organisation (WHO) emphasises that fruits are best consumed in their most natural form to retain their vitamins, antioxidants and micronutrients, elements that can be diminished in processed or blended options.

Here’s why whole fruits are the real health champions, and juices just can’t keep up:

1. Packed with nutrients

“Juicing often removes the skin and pulp, which are rich in vitamins and other nutrients,” says Nyanumba. For example, he notes that oranges contain flavonoids stored primarily in the pulp, which is discarded during juicing.

2. High in fibre

“The fibre in whole fruits slows sugar absorption, supports gut health and prevents rapid sugar spikes,” Nyanumba advises. The WHO adds that fibre also helps reduce constipation, supports digestive health and can aid in managing weight

3. Natural hydration

Fruits like watermelon and oranges not only provide hydration but also deliver vital nutrients. The British Nutrition Foundation (BNF) highlights that whole fruits combine water, naturally occurring sugars and essential vitamins like vitamin C and potassium, which support hydration and overall health. Unlike juices, especially processed ones, whole fruits retain these combined benefits.

4. Sustained energy

Whole fruits have a lower glycaemic index, meaning they release sugar gradually into the bloodstream. “This provides longer-lasting energy and helps avoid the sugar crashes often linked to juice,” explains Nyanumba.

5. Eco-friendly and convenient

Whole fruits are a sustainable choice. No plastic bottles, no processinG, just grab, eat and go. The Food and Agriculture Organization (FAO) encourages consuming whole foods to reduce packaging waste and support environmental sustainability. “Whole fruits are ready to eat and don’t require processing, making them convenient and sustainable,” Nyanumba notes. Eating fruits reduces packaging waste and energy use, compared to juices that often come in bottles or require blending.

So, next time you’re choosing between a glass of juice or a juicy fruit, remember: whole fruits are the healthy, tasty choice that’s better for you in every way. Grab an apple, bite into a mango or munch on some grapes and let your body thank you later.