뭐 과일주스 많이 마시면 일찍 죽는다고? Fruit juices are just as bad for you as sugary soda: study

Fruit juices are just as bad for you as sugary soda: study

By Lauren Steussy May 21, 2019 | 1:03pm | Updated

Blame it on the juice.

Even fancy cold-pressed juices may be just as deadly as sodas, according to a study published this week in the Journal of the American Medical Association.

 

Fruit juices are just as bad for you as sugary soda: study

Illustration by Luis Rendon/NY Post

과일 주스, 많이 마시면 ‘사망 위험’ 증가    건강을 생각해 과일 주스를 마시는 사람이 많다. 몸에 좋은 과일이 들어갔다고 방심해선 안 되겠다. 과일 주스를 많이 마시면 사망 위험이 커질 수 있다는 연구 결과가 나왔다. 미국 에모리대·코넬대 등으로 구성된 연구팀은 2003~2007년 뇌졸중 연구에 참여했던 평균 연령 64세인 남녀 1만3440명을 대상으로 데이터를 수집했다. 참여자 중 71%는 비만이거나 과체중이었다. 연구팀은 얼마나 많은 설탕을 섭취하는지 조사했고, 6년간 추적 관찰했다. 연구 중 1168명이 사망했는데, 사망자 중 168명은 관상동맥성심질환으로 인해 숨졌다. 분석 결과, 하루 칼로리의 10% 이상을 과일 주스를 포함한 가당 음료로 섭취한 사람은 5% 이하로 섭취한 사람보다 관상동맥성심질환으로 사망할 위험이 44% 더 높은 것으로 나타났다. 여러 원인으로 조기 사망할 위험은 14% 더 높았다. 또 가당 음료를 마시면서 하루에 추가로 과일 주스를 약 340mL 더 마시는 사람은 그렇지 않은 사람보다 조기 사망 위험이 24% 더 높았다. 이 같은 결과는 과일 주스에 들어 있는 과당이 인슐린 저항성을 높이고, 복부 비만을 유발하는 호르몬을 자극하기 때문인 것으로 추정된다. 인슐린 저항성이 높으면 인슐린이 지나치게 많이 만들어져 고혈압, 고지혈증, 심장병, 당뇨병과 같은 질환이 발생할 수 있다. 연구팀은 “과일 주스의 당분은 자연적인 것이든 인위적으로 첨가한 것이든 인체에 비슷한 영향을 준다”며 “비타민과 섬유소 등 유익한 성분을 공급할 수 있지만 양이 적어 큰 효과는 없으므로, 과일 주스도 다른 음료처럼 섭취량을 제한해야 한다”고 말했다. 이와 관련해 영국 국민건강보험(NHS)에서는 하루 과일 주스 섭취량을 150mL로 제한할 것을 권장하고 있다. 한편 이번 연구는 ‘미국의학협회지 네트워크 오픈(JAMA Network Open)’에 게재됐다. 명지민 헬스조선 인턴기자

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Researchers already knew drinking sugary beverages was associated with health issues like tooth decay, weight gain, Type 2 diabetes, fatty liver disease and cardiovascular disease.

But it gets worse: The study found that people who drank sugary beverages experienced a higher rate of death than those who didn’t drink the sugar-bombs daily — and it didn’t matter if those beverages were soda or 100 percent fruit juice. Both were harmful to the study’s 13,400 participants.

“Sugar is broken down much more quickly [in juice than in fruits] because there’s not as much fiber, which can slow digestion and lead to satiation,” says Rebecca Ditkoff, a registered dietitian with Midtown Nutrition. For instance, she says, even in a 100-percent fruit apple juice, “there’s almost 30 grams of sugar and no fiber, [whereas] an apple is half the sugar, and 3 to 4 grams of fiber.” 

It’s the latest evidence in the gradual falling out of fruit juices among the uber-health-conscious. Once a symbol of wellness among celebs and the well-heeled, juices and their multiday cleanses have recently lost out in favor of more solid food-focused diets.

“Fruit juices are still widely perceived as a healthier option” than drinks with sugars added to them, wrote two Harvard experts in a JAMA article about the study. “However, they often contain as much sugar and as many calories as [sugar-sweetened beverages].”

 

Alternative Daily

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The research scientists, Marta Guasch-Ferré and Dr. Frank B. Hu, added that our bodies don’t really know the difference between soda or juice: “[Even though] the sugar in 100 percent fruit juices is naturally occurring rather than added, once metabolized, the biological response is essentially the same.”

Ditkoff says that drinking fruit juices could even derail your weight loss plans. 

“Having a lot of anything that supplies excess calories can contribute to weight gain,” she says. “More specifically, when it comes to the juice or any other sugary beverage, the real issue is that calories consumed in liquid form fail to produce satiety, which then may lead to consuming more calories on top of those from the beverage.”

And while juice is technically better than soda in terms of vitamins, you’re better off just eating the whole fruit, Ditkoff says.

“You’re getting vitamin C, but it’s not as beneficial as the fruit, and it does have that sugar that can spike your blood sugar,” she says. “Plus it’s not filling you up like a real piece of fruit would.”

https://nypost.com/2019/05/21/fruit-juices-are-just-as-bad-for-you-as-sugary-soda-study

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