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Nutrición: ¿La fruta es mejor entera o en jugo?

Consumir fruta ya sea entera o en un jugo parece lo mismo, ya que al fin y al cabo sigue siendo fruta, pero la verdad es que la presentación puede hacer que varié completamente la cantidad de vitaminas y fibra ingerida, la digestión y la sensación de saciedad.

Entendamos porque sucede ello. Cuando una persona manipula la fruta (pela, pica o licua) ocasiona que las vitaminas A y C disminuyan, debido a que estas son sensibles a la luz, temperatura y oxígeno. Al manipular más las frutas, mayor será la exposición los factores mencionados y por ende menor cantidad de vitaminas ingeridas.

Así también, al consumir la fruta con cáscara (fibra) y pulpa tal cual, obvio las frutas las que se puedan, ayudará a evitar el estreñimiento. Además de ello, la fibra permitirá la liberación de azúcar en sangre en pequeñas cantidades y manera constante generando energía y saciedad por más tiempo.

En cambio, cuando se opta por un jugo de fruta se elimina la cáscara ocasionando que el azúcar llegue más rápido a la sangre y ello provoca hambre al cabo de unas horas. Este punto de saciedad, se relaciona con el tiempo de digestión. Se sabe que todo líquido que ingresa al estómago está a lo mucho 1 hora mientras que los alimentos sólidos pueden tardar hasta 3 horas, la velocidad con que se absorben los alimentos pueden predecir que tan satisfecho te sentirás el resto del día.

Por último, un detalle que no se puede dejar pasar es la cantidad de energía que brinda una fruta o un jugo. Al consumir una pieza de fruta probablemente ya sientas saciedad, mientras que para elaborar un jugo es muy probable que se necesite más volumen de fruta, como en el caso del jugo de naranja donde se puede llegar a utilizar más de 3 unidades por vaso. En otras ocasiones se puede llegar a añadir azúcar, energía que las personas con diabetes, sobrepeso,etc. deben cuidar más. La fruta es buenísima, aporta uff de nutrientes pero también calorías que deben ser consumidas de manera equilibrada.

De hecho consumir una fruta entera nos brinda más beneficios. Sin embargo, tampoco hay que desterrar de nuestra alimentación los jugos, de cuando en cuando no hace mal y si a estos les agregamos fibra como salvado de trigo, linaza, etc. el aporte de fibra será mayor.

 

 

Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.
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