While fruit juice might not be the first thing that springs to mind when you’re opting for a healthy drink, you shouldn’t overlook the popular beverage. A gut health expert has revealed why certain fruit juices might do wonders for your health, with some shown to help lower blood glucose and improve insulin sensitivity.
The advice was shared by Jordan Haworth, a physiologist with a master’s in clinical research who shares tips on his popular Instagram account @Mrguthealth. In one of his latest videos, Jordan revealed he drinks fruit juice every day while pouring himself a glass of pomegranate juice.
“Fruit juice is NOT just sugar. Pressed, whole fruit juice actually has some proven health benefits for your gut and metabolism,” he explained. “Now that might sound counter-intuitive.”
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Pomegranate is packed with various nutrients and serves as an excellent source of them, including:
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magnesium, which helps manage blood pressure and glucose levels
- vitamin E, which is an antioxidant
- vitamin K, which is essential for blood clotting
There is some evidence suggesting that pomegranate juice could be helpful for individuals with inflammatory bowel disease (IBD) and other digestive issues, thanks to its polyphenol content. Research involving human participants is currently being conducted to see if pomegranate juice can enhance inflammation markers in those with IBD.
However, it’s important to mention that some people have reported experiencing diarrhea, a common symptom of IBD, after drinking pomegranate juice. Jordan added: “If you strip the fibre, how can it be good for your gut and metabolic health – won’t it spike your blood sugar?
“Well, some fruit juices, such as orange and pomegranate, have been shown to lower blood glucose and improve insulin sensitivity, even in Type 2 diabetics.” Breaking down the science, Jordan continued: “This may be due to the high polyphenol content of these fruit juices. Polyphenols are antioxidants that appear to help tissues throughout the body metabolise glucose.
“There are also studies to show polyphenols might improve the composition of the gut microbiota, akin to a prebiotic.” It’s unsurprising then that Jordan incorporates fruit juices into his diet, as long as they are organic.
“I like having 100% fruit juice with a meal and tend to stick to high-polyphenol fruits like orange, pomegranate, or grape (including red wine),” Jordan shared. The NHS advises limiting fruit juice and smoothies to a maximum of one small glass (150ml) per day and enjoying the drink with a meal due to the high sugar content.
If you don’t drink 100% fruit juice, it’s always worth looking out for added sugars. If you are receiving medical attention for blood glucose or diabetes, it’s important to follow the guidance of your GP and talk to a relevant medical professional before making any diet or lifestyle changes.
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