Is it possible to drink Juice during Carbohydrate restriction? The basic is NG

"I'm on a carb limit, but can I drink juice? Vegetable juice is okay, isn't it?"

I will answer the question.

 It may break your dreams, but drinking juice while you're on a carb is basically NG. This is because juices are usually high in sugar.

For example, vegetable juice may have a healthy image, but one 200 ml vegetable juice may contain about 20 g of sugar.

However, some juices claim to be low-carbohydrate. Depending on how much carbs you are willing to consume in a day, there are some cases where low carb juices are fine (although there are some caveats I'll tell you later).

So, in this article, I will tell you again why juice is NG during carbohydrate restriction and drinks that can be drunk even during carbohydrate restriction.

If you're on a carb limit and are wondering whether to drink juice, read this article.

Is it okay to drink juice during carbohydrate restriction?

Whether it's okay to drink juice while limiting carbs is basically NG. This is because most juices are high in sugar. Depending on how much carbs you limit each day, drinking juice can lead to over-consuming carbs.

For example, in the personal diet gym "24/7 Workout" that we operate, the amount of sugar that can be ingested per day is "body weight (kg) x 1 g or less".

If you weigh 60 kg, it's ideal for a diet to keep your daily sugar mass within 60 g. Nevertheless, if you drink a bottle of juice that contains 20g of sugar, you will ingest one-third of the amount of sugar that should be suppressed in a day. Depending on what you eat, just drinking juice makes it difficult to limit carbohydrates.

So it's generally best not to drink regular juices while you're on a carb limit. Even if it is vegetable juice, be careful because it contains a surprisingly large amount of sugar. However, some juices have a low sugar content. If you can calculate the amount of sugar in a day, you can spend the day without over-sugar even if you drink juice with a low amount of sugar.

However, there is a caveat with juices that are low in sugar, which are artificial sweeteners. In some cases, artificial sweeteners are used in low-carbohydrate and zero-carbohydrate juices.

According to a research report by Masaru Sakurai, an associate professor of health sciences at Kanazawa Medical University, " Artificial sweeteners and sugar metabolism ," "1 cup (237 ml) or more of diet softener (including sweeteners) per week. People who drink have a 1.7 times higher risk of developing diabetes than those who do not. ”Artificial sweeteners are the reason for a negative impact on health.

Therefore, it is not recommended to drink a lot of juice containing artificial sweeteners just because it has no sugar.

Therefore, if possible, we recommend that you avoid juice as much as possible, even if it is low-carbohydrate, and drink the "drinks that you can drink while limiting carbs," which I will tell you later.

Next, I will give an example of the sugar mass of juice.

About the sugar mass of juice

According to " Chapter 2 Standard Tables of Food Composition in Japan PDF (Japanese version) " by the Ministry of Education, Culture, Sports, Science and Technology , fruit juice (fruit-colored beverage) contains about 12.8 g of sugar per 100 g. Coke weighs about 11.4g and cider weighs about 10.2g.

However, the amount of sugar contained varies depending on the product, so let's take a look with an example.

Juices you want to avoid while carbs are restricted

The juices introduced below are basically high in carbohydrates and should be avoided during carbohydrate restriction.

Juices you want to avoid while carbs are restricted	Example
Fruit Juice	Orange juice, grapefruit juice, peach juice, pear juice, apple juice, grape juice, acerola drink, lemon water, etc.
Vegetables Juice	Tomato juice, vegetable juice in general, etc.
Milk drink / Lactic acid bacteria drink Juice	Cafe au lait, strawberry au lait, etc.
Sports Juice	-
Energy drink Juice	-
Carbonated drink Juice	Coke, cider, melon soda, etc.
Tea Juice	Milk tea, roasted green tea latte, lemon tea, etc.
Sweets Juice	Tapioca drink, black honey soybean flour drink, etc.

 

Depending on the product, some juices have a sugar mass of 5g to 10g or more per 100g, and if you drink one bottle, it may be over sugar. During sugar restriction, it is not a good idea to drink a little juice, and it is better not to drink it at all.

Be careful of juices that claim zero sugar!

As I mentioned earlier, we do not recommend drinking juice that claims to have zero sugar. This is because zero-carb and low-carb juices contain artificial sweeteners.

The effects of artificial sweeteners on our body are still being studied as of 2019, but habitual intake of artificial sweeteners may increase the risk of diabetes and affect glucose metabolism. There are also reports that there are some. The bottom line is that drinking too much can have a negative effect on your health and can also affect your diet.

It may not be a problem if you drink only one bottle once in a while (it cannot be determined), but it is not recommended to drink a lot just because it has zero carbs (because it has low carbs).

Therefore, it is recommended to look at the ingredient list on the juice label or package and refrain from using sweeteners (aspartame, acesulfame K, sucralose, etc.) even if the amount of sugar (carbohydrate) is low. To do.

So what can I drink? That being said, in the next chapter we will talk about drinks that you can drink even when you are on a low-carbohydrate diet.

About other drinks you can drink during carbohydrate restriction

Other drinks besides juice that you can drink during carbohydrate restriction include:

• ·       Water (excluding water containing high sugar content such as I Lohas)
• ·       Unsweetened coffee
• ·       tea
• ·       Soy milk with low sugar

Of the above, soy milk is relatively high in calories and sugar, but still lower than juice. If you want to drink something other than juice while you're on a carb limit, try one of the above.

By the way, at our gym "24/7 Workout", customers who are training are drinking water (hydrogenated water). Water is cheap and has no calories or sugars, so it is recommended.

So far, I have told you about drinks other than juice that you can drink while limiting carbs. You may have been a little disappointed, saying, "I wanted to drink sweets ...". However, if you can control the amount of sugar in a day so that it does not exceed the amount of sugar, you can drink the juice.

If you really want to drink juice, calculate the daily sugar mass and try to drink juice with a sugar mass that does not exceed.

Summary

Drinking juice during carbohydrate restriction is basically NG. This is because most juices are high in sugar.

Some juices contain more than 50g of sugar in one bottle (500ml), so drinking such juices can lead to overdose of sugar.

Therefore, try to drink water, tea, and other foods that contain almost no calories or sugar.

If you still want to drink juice, calculate the daily sugar mass and try to drink juice with a sugar mass that does not exceed the limit.

Just to reiterate, juice is a high-carb drink and is not recommended during carbohydrate restrictions. If you want to succeed in carb restriction, try to hold back and refrain from it.