{"id":18621,"date":"2022-10-22T09:37:12","date_gmt":"2022-10-22T06:37:12","guid":{"rendered":"https:\/\/dietsabc.com\/?p=18621"},"modified":"2024-01-27T17:33:12","modified_gmt":"2024-01-27T15:33:12","slug":"are-fruit-juices-healthy","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/are-fruit-juices-healthy\/","title":{"rendered":"Are fruit juices healthy?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"18621\" class=\"elementor elementor-18621\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b98b215 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"b98b215\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6625fd88\" data-id=\"6625fd88\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4686bb5a animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"4686bb5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Are fruit juices healthy?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-217544b7 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"217544b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>October 22, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7753284b elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"7753284b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tAre freshly squeezed juices healthier than packaged juices? Or, maybe it is better to eat fresh fruits and vegetables?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-584ad8c\" data-id=\"584ad8c\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19bef65d elementor-widget elementor-widget-spacer\" data-id=\"19bef65d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2ee2272 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2ee2272\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-44e8f35d\" data-id=\"44e8f35d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a3b409a elementor-widget elementor-widget-text-editor\" data-id=\"7a3b409a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Many studies have shown that fruits have a beneficial effect on human metabolism. Daily fruit consumption has been found to promote weight loss and reduce the risk of long-term weight gain.<\/p><p>This is paradoxical because fruits are known to be rich in simple sugars (such as sucrose, glucose, and fructose). But simple sugars have been linked in countless studies to weight gain, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560891\/\" target=\"_blank\" rel=\"noopener\">dyslipidemia<\/a> (a potentially dangerous increase in blood lipids), hypertension, cardiovascular disease, as well as cancer.<\/p><pre>\u00a0<\/pre><h2>How do fruits and vegetables contribute to weight loss?<\/h2><p>A lot of research has been done on this topic. The health-improving effect of fruits is associated with several mechanisms. The main ones are:<\/p><pre>\u00a0<\/pre><h3>Feeling full<\/h3><p>When eating whole fruits, sugar is released into the bloodstream more slowly - therefore, the feeling of satiety remains longer. As a result, the frequency and amount of eating decreases.<\/p><p class=\"translation-block\">The feeling of satiety occurs as a result of biochemical processes, when various <a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/what-are-peptides\" target=\"_blank\" rel=\"noopener\">peptides<\/a> are released from the intestines and other organs in response to food intake, which in turn regulate hunger and appetite.<\/p><pre>\u00a0<\/pre><h3>Fiber content<\/h3><p>Reduces energy\/calorie intake due to the high soluble fiber content of whole fruits. <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" target=\"_blank\" rel=\"noopener\">Dietary Fibre<\/a> creates a feeling of satiety and thus reduces uncontrolled eating (snacking).<\/p><p>How?<\/p><p>Water-soluble fiber reacts with water in the small intestine and forms a thick gel, which in turn inhibits gastric emptying and the secretion of digestive enzymes.<\/p><p>The slowing down of the food digestion process means that the digestive products (<a href=\"https:\/\/dietsabc.com\/en\/food\/the-best-sources-of-carbohydrates\/\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a>, <a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" target=\"_blank\" rel=\"noopener\">fat<\/a> and <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\" target=\"_blank\" rel=\"noopener\">protein<\/a>) is absorbed much more slowly in the body. As a result, the receptors of the digestive tract are in longer contact with fatty acids, amino acids and sugars, which, in turn, leads to a decrease in the feeling of hunger for a longer period of time.<\/p><p>Gel formation also increases the amount of undigested food, which, in turn, reduces the digestibility of nutrients (<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">energy\/calorie intake<\/a>).<\/p><pre>\u00a0<\/pre><h3>Effects on gut microflora\/microbiome<\/h3><p>The amount of beneficial intestinal microflora increases, because an environment suitable for its development is available (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Substrate_(biology)\" target=\"_blank\" rel=\"noopener\">substrate<\/a>) in the form of undigested fruit residues.<\/p><pre>\u00a0<\/pre><h3>Effects of antioxidants<\/h3><p>It has been proven that fruits and vegetables increase the availability of phytochemicals, which, in turn, can prevent the formation of fat.<\/p><pre>\u00a0<\/pre><h3>Weight loss<\/h3><p>The anti-obesity effect of fruits and vegetables has been confirmed in various types of clinical trials.<\/p><p>The results of these studies (positive effect on body mass index (<a href=\"https:\/\/dietsabc.com\/en\/kaloriju-kalkulators-bmi-kalkulators-ideala-svara-kalkulators\/\" target=\"_blank\" rel=\"noopener\">BMI<\/a>), body weight, and waist circumference) are particularly important because they involved overweight or obese people and lasted for a relatively short time (in most cases only a few months).<\/p><p>Here, however, it should be reminded that fruit consumption is controlled during the research. That is, if you eat too much fruit, you will also take in too much sugar\/calories, which will most likely turn into fat. There are many studies that show a correlation between obesity risk and increased fruit intake.<\/p><pre>\u00a0<\/pre><h2>Is it healthier to eat the whole fruit or drink juice?<\/h2><p>The research results are clear and unequivocal - regular consumption of fruit juice is associated with increased fat mass. In addition, regardless of whether you drink freshly squeezed juice or industrially produced packet\/bottled juice.<\/p><p>Why is this happening?<\/p><p>After all, freshly squeezed juice contains all the same things that are in the fruits and vegetables from which it is squeezed.<\/p><p>Or not?<\/p><pre>\u00a0<\/pre><h3>Lack of fiber<\/h3><p>While most of the beneficial phytochemicals in fresh-squeezed fruit and vegetable juice are in more or less the same proportions as in whole fruit, juices contain little or no fiber. Therefore, juice does not cause a feeling of satiety, but increases hunger.<\/p><p>There is also no beneficial effect of fiber on the intestinal microflora, and no gel is formed that inhibits the absorption of nutrients (calories).<\/p><pre>\u00a0<\/pre><h3>Added sugar<\/h3><p>Sugar is often added to fruit juices, especially industrial juices, to improve the taste and prolong their shelf life. Too much sugar - a higher risk of obesity.<\/p><p>To extend the shelf life of packaged and bottled juices, in addition to sugar, other substances are added to them, which probably also do not contribute to health promotion.<\/p><pre>\u00a0<\/pre><h3>Fast absorption<\/h3><p>Liquids are able to enter the intestines much faster than solids and therefore are absorbed more quickly. Thus, fruit juice causes blood glucose and insulin levels to rise faster and to a higher level than whole fruit.<\/p><p>This is another reason why the risk of developing type 2 diabetes, obesity, and obesity-related diseases is higher when consuming fruit juices than when consuming whole fruits.<\/p><pre>\u00a0<\/pre><h3>Glycemic index and glycemic load<\/h3><p>Studies show that when using fruits in the diet, they make up only about a tenth of the total <a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/the-lowdown-on-glycemic-index-and-glycemic-load\" target=\"_blank\" rel=\"noopener\">glycemic load<\/a>. FFor example, fruits such as whole bananas, apples, and grapes account for about 3-4%, 2%, and 1% of the total glycemic load, respectively.<\/p><p>For comparison:<\/p><ul><li>Whole apples have a glycemic index of 38 \u00b1 2<span style=\"color: #ff0000;\">*<\/span>, but glycemic load 6 (120 g portion);<\/li><li>The glycemic index of apple juice is 40 \u00b1 1<span style=\"color: #ff0000;\">*<\/span>, but glycemic load 11 (250 ml portion);<\/li><li>Whole oranges have a glycemic index of 42 \u00b1 3<span style=\"color: #ff0000;\">*<\/span>, but glycemic load 5 (120 g portion);<\/li><li>The glycemic index of orange juice is 52 \u00b1 3<span style=\"color: #ff0000;\">*<\/span>, but glycemic load 12 (250 ml portion).<\/li><\/ul><p><span style=\"color: #ff0000;\">*<\/span>(glucose = 100)<\/p><p>Source: American Society for Clinical Nutrition.<\/p><pre>\u00a0<\/pre><p>One serving of whole oranges contains 3.1 g of fiber, while one serving of juice contains only 0.5 g.<\/p><pre>\u00a0<\/pre><h2>Myths about industrially produced juices<\/h2><p>Juices are generally considered healthy.<\/p><p>This is largely true of freshly squeezed juices, as long as we don&#039;t drink too much of them.<\/p><p>But what about packaged juices of industrial production? Are they really healthy?<\/p><p>Here are some facts to think about:<\/p><ul><li>Packaged juices can be stored for up to one year. Many people see this as an advantage, without thinking about the fact that long shelf life is achieved due to heat treatment, in which the juice loses all <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">vitamins<\/a>;<\/li><li class=\"translation-block\">During testing packaged juices, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3153204\/\" target=\"_blank\" rel=\"noopener\">patulin<\/a> was found in some, which indicates that low-quality fruits were used to prepare the juice;<\/li><li>Juices marked \"without preservatives\" are \"deprived\" of oxygen (to extend their shelf life). Removing oxygen from fruits and vegetables reduces their quality;<\/li><li>Packaged\/bottled juices are usually very tasty, even tastier than freshly squeezed juices because they are flavored with artificial flavors and sugar or corn syrup;<\/li><li>Packaged\/bottled juices are much higher in calories because of the added sugar;<\/li><li>Sometimes we choose juices with \"softness\", but when we check the composition of such juices on the label, it often turns out that there is very little or no fiber in them. I wonder where it has gone?<\/li><li>Packaged juices contain <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/carbohydrates\/\" target=\"_blank\" rel=\"noopener\">simple carbohydrates<\/a>, which immediately increases the blood glucose level, and if this glucose is not used up, it turns into fat.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>It is best to eat whole fruits and vegetables.<\/p><p>Especially if you want to lose weight, because juices, even freshly squeezed, are much more caloric.<\/p><p>How many apples can you eat? And how many glasses of apple juice could you have? To get a glass of apple juice, you need to squeeze 3-4 apples. One glass of apple juice contains about 120 calories, but 1 apple contains only about 78 calories.<\/p><p>Proponents of drinking juice often argue that drinking juice is better than eating whole fruits and vegetables because the nutrients from the juice are more easily absorbed (those that remain).<\/p><p>However:<\/p><ul><li>There are no scientific studies to support this;<\/li><li>Even if this were the case, the greatest health benefits are brought by fiber contained in whole fruits and vegetables. When juicing together with fiber, other substances we need are lost, for example, antioxidants, which are naturally associated with fruit fiber.<\/li><\/ul><pre>\u00a0<\/pre><p>Depending on the type of juicer, up to 90% of the fiber is removed during juicing. Some soluble fiber will remain, but most of it will be removed.<\/p><p>Many studies have found a link between fruit juice consumption and increased BMI, but whole fruits and vegetables have been linked to obesity in only a few cases, mainly as a result of excessive consumption.<\/p><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.1002279\" target=\"_blank\" rel=\"noopener\">Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5084020\/\" target=\"_blank\" rel=\"noopener\">Paradoxical Effects of Fruit on Obesity<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\" target=\"_blank\" rel=\"noopener\">Health Benefits of Fruits and Vegetables<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5341573\/\" target=\"_blank\" rel=\"noopener\">Excessive fruit consumption during the second trimester is associated with increased likelihood of gestational diabetes mellitus<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4135240\/\" target=\"_blank\" rel=\"noopener\">Evaluation of Fruit Intake and its Relation to Body Mass Index of Adolescents<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5291486\/\" target=\"_blank\" rel=\"noopener\">Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4896382\/\" target=\"_blank\" rel=\"noopener\">Fresh Fruit Consumption and Major Cardiovascular Disease in China<\/a><\/p><p><a href=\"https:\/\/www.bmj.com\/content\/347\/bmj.f5001\" target=\"_blank\" rel=\"noopener\">Fruit consumption and risk of type 2 diabetes<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2664987\/\" target=\"_blank\" rel=\"noopener\">The effect of fruit in different forms on energy intake and satiety at a meal<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23271615\/\" target=\"_blank\" rel=\"noopener\">Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers<\/a><\/p><p><a href=\"https:\/\/www.healthline.com\/nutrition\/juicing-good-or-bad#whole-fruits-and-veggies\" target=\"_blank\" rel=\"noopener\">Polyphenols as dietary fiber associated compounds. Comparative study on in vivo and in vitro properties<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20540148\/\" target=\"_blank\" rel=\"noopener\">Nonextractable polyphenols, usually ignored, are the major part of dietary polyphenols<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1367f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1367f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-afda405\" data-id=\"afda405\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap 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46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1c9aa0f\" data-id=\"1c9aa0f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f8639c2 elementor-widget elementor-widget-heading\" data-id=\"f8639c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title 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elementor-element-6fa25bff elementor-widget elementor-widget-heading\" data-id=\"6fa25bff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4502bc87 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4502bc87\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-625d858b\" data-id=\"625d858b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69e5fd6 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"69e5fd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16262 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-veseligs-dzivesveids tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-256x300.jpg\" class=\"attachment-medium size-medium wp-image-16263\" alt=\"Healthy lifestyle\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/03\/Veseligs-dzivesveids.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\">\n\t\t\t\tWhat is a healthy lifestyle\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>It is clear to everyone that a healthy lifestyle is better than an unhealthy one, but what exactly is a healthy lifestyle?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\" aria-label=\"Read more about Kas ir vesel\u012bgs dz\u012bvesveids\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-15701 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-apzinata-esana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/superstition-science-and-conscious-eating\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/apzinata-esana-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15702\" alt=\"nea Rijnice conscious eating\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/apzinata-esana-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/apzinata-esana.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/superstition-science-and-conscious-eating\/\">\n\t\t\t\tSuperstition, science and conscious eating\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Or why a glass of lemon water is sometimes just a glass of lemon water<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/superstition-science-and-conscious-eating\/\" aria-label=\"Read more about M\u0101\u0146tic\u012bba, zin\u0101tne un apzin\u0101ta \u0113\u0161ana\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-30974 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dazadi tag-kaloriju-deficits tag-svara-samazinasana tag-vielmaina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-256x300.jpg\" class=\"attachment-medium size-medium wp-image-30975\" alt=\"Metabolic Adaptation, or What Happens to Our Body When We Lose Weight?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\">\n\t\t\t\tMetabolic Adaptation, or What Happens to Our Body When We Lose Weight?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is metabolic adaptation or slowdown? How does it affect weight loss, and what can we do to minimise this effect? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\" aria-label=\"Read more about Vielmai\u0146as adapt\u0101cija jeb &#8211; kas notiek ar m\u016bsu \u0137ermeni tiev\u0113jot\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18474 post type-post status-publish format-standard has-post-thumbnail hentry category-dazadi category-veseligs-uzturs tag-veseligs-uzturs tag-visu-laiku-salst\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/why-am-i-freezing-all-the-time\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Kapec-man-visu-laiku-salst-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18477\" alt=\"Why am I freezing all the time?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Kapec-man-visu-laiku-salst-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Kapec-man-visu-laiku-salst-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/10\/Kapec-man-visu-laiku-salst.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/why-am-i-freezing-all-the-time\/\">\n\t\t\t\tWhy am I freezing all the time?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why am I always cold? Why do I freeze more than others? Why am I freezing even when it&#039;s warm?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/why-am-i-freezing-all-the-time\/\" aria-label=\"Read more about K\u0101p\u0113c man visu laiku salst?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Are freshly squeezed juices healthier than packaged juices? Or, maybe it is better to eat fresh fruits and vegetables?<\/p>","protected":false},"author":25,"featured_media":18622,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,1],"tags":[197,111],"class_list":["post-18621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-dazadi","tag-auglu-un-darzenu-sulas","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/18621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=18621"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/18621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/18622"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=18621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=18621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=18621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}