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Fruit Juice

In the turn of the 20th Century, fruit juice went from being the elixir of life, full of vitamins, minerals, fruity goodness and incredible taste to being the equivalent of nature’s Pepsi, pretty much overnight.

This is because some genius realised that fruit contains sugar, and therefore the fruit juice does too, and that means you can’t drink as much as you want of it and still expect to not get really fat.

Health advice changed in the blink of an eye – no longer were we to accompany our breakfast with a refreshing glass of OJ, we were to cut out fruit juices because it simply contains too much sugar and too many calories.

This kind of knee jerk reaction is common in the world of nutrition, but it’s a total overreaction and oversimplification of the facts. Ultimately, yes, you ARE better off eating the whole fruit if there was to be a direct comparison between the two, but we can’t view things like this.

Orange Juice

We don’t eat foods, we eat meals, and we have a diet. If the rest of your diet provides plenty of fibre then you’re not really losing out a great deal by having juice instead of an orange with your breakfast if you really want it.

But the obvious does remain, it’s easy to clock up the calories with fruit juice, most eat an orange, while with a glass of OJ you are getting several, getting all the extra calories and sugar with it, so like alcohol, liquid calories will add up fast, so just be aware.

If having a 200ml glass of juice with breakfast is an easy way to help your child meet their daily needs of some essential vitamins (while only providing around 80 calories) then there are far worse things they could be having alongside their egg on toast

Yes – toast.


Much like the pasta fiasco, bread has become a shining beacon of all things fattening, gluttonous and to be removed quick sharp from the food basket of anyone who ever wants to fit into that little black dress/those trousers again.

Was it the gluten? Was it the erroneous white vs brown thing?

Maybe, but it might also be the case that those who cut out bread tend to lose weight really quickly. This is for two reasons:


1. People who cut out bread and lose weight generally do other stuff, too, like start exercising and drinking less alcohol, because they change their whole lifestyle rather than just swapping breakfast options (that and the calories often lost from cutting it out).

2. People don’t just cut out a food, they swap meals around. That lunchtime sandwich becomes a salad. Toast turns into bacon and tomatoes. Pizza becomes ANY other food.

What people are doing is making swaps for foods that are more filling for fewer calories. By serving your chicken next to 200g of broccoli rather than putting it in a bagel you are getting more fibre, more nutrients and less calories for what looks like more food – that’s powerful.

But it’s not bread’s fault. Bread is really filling calorie for calorie, it’s packed with nutrients, it’s cheap and convenient and it tastes really good. By exercising portion control and looking at those other habits (the alcohol, exercise and broccoli things) you can still lose weight and improve your health, without having to skip the baguettes.

**Wholemeal bread/rice/pasta have more nutrients, but I refer you back to the juice vs fruit argument – are you eating vegetables, meats and other things today? If so, it might not be the worst thing in the world if your wheat wrap is white rather than wholemeal because you’re getting all you need from other sources, and wholemeal wraps are objectively rubbish and too dry to wrap around things.
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Jamie Lloyd


About Ben

Ben Coomber is a performance nutritionist (BSc, ISSN), educator, speaker and writer.

Ben run’s Body Type Nutrition, an online nutrition coaching company that also runs a multi-level, online nutrition course, the BTN Academy. Ben has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’ with regular Q&A’s and expert interviews. Ben also owns Awesome Supplements, a brand offering clarity in the confusing world of supplements. Connect with Ben over on Facebook, Twitter, YouTube, or Instagram.

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