Recently, JAMA (Journal of American Medical Association), a world-renowned medical journal, published a paper on the Internet, saying that drinking 100% fruit juice, like drinking other sugary drinks, will increase the risk of cardiovascular death and all-cause death. The researchers explained that although the sugars contained in 100% fruit juice are natural, their metabolic process in the body is not essentially different from that of adding sugar, so drinking too many fruit juice drinks brings the same health risks to the body as other sugary drinks. This study brings us an important hint-even if you drink pure natural juice drinks, you should limit your drinking.

After fruit is squeezed, the original solids (mostly fibrous tissue) are removed, which is equivalent to concentration, and the sugar concentration is greatly increased compared with the original fruit. Researchers have long found that sugar can stimulate people's appetite, so many people have the experience of eating sugar until they can't stop. 100% juice has higher concentration than raw fructose, sweeter and better taste, and is more convenient than eating fruit. People will drink a lot unconsciously, and the intake of sugar will increase greatly invisibly. In the past, people always thought that 100% pure juice was a healthy drink, and their consumption would not be controlled like other sugary drinks, which made the drinking of 100% pure juice more common than other sugary drinks.

For this reason, scientists suggest that drinking 100% juice also has health risks. Experts added that as long as you drink 100% pure juice within a limited amount, it is still healthy. So what is this limit? At present, only relevant recommendations have been found in American dietary guidelines: 1-6-year-old children, 4-6 ounces a day; Children and adults over 6 years old should not exceed 8 ounces a day. According to American standards, one ounce is equivalent to 29.553 ml. Converted, the amount of pure fruit juice that adults drink every day is 100%, and it is best not to exceed 240ml；; Children under 6 years old should be further reduced to below 150 ml.

Most fruits contain sugar, usually in three forms: sucrose, glucose and fructose. A large intake of these sugars, whether natural or added, will increase the following health risks:

1, sugar, especially fructose, is very sweet, which will increase people's appetite and easily lead to obesity and fatty liver;

2. A large intake of sugar will reduce the sensitivity of insulin and increase the prevalence of type 2 diabetes;

3. Fructose in fruit juice will affect the metabolic process of purines in the body and increase the risk of hyperuricemia and gout.

Modern medicine believes that excessive intake of sugar is as harmful to health as excessive intake of fat, cooking oil and salt. 100% fruit juice is concentrated from fruit juice. Excessive drinking can also lead to excessive sugar intake, increasing the prevalence of obesity, diabetes and gout.

In order to prevent the sugar intake from exceeding the standard, we should do the following three things: (1) avoid drinking sugary drinks frequently and eating cakes with high sugar content every day; (2) When cooking food, the amount of sugar added should also be controlled, and each person should not exceed 25 grams per day; (3) The starch staple food should be controlled at 400-800g per person per day, and it is easier to control sugar by choosing coarse grains than in flour and rice. In addition, the consumption of "natural sugar" should also be controlled, especially 100% pure juice drinks, which should not exceed 250 ml per day. Finally, because of a strong sense of fullness, it is not easy to have the problem of "natural sugar exceeding the standard". It is recommended that you eat fruit directly, which can also prevent obesity, diabetes and gout.