"Drinking This in the Morning Is Like Drinking Alcohol"..."Doctors Warn: Never Consume It"

Blending Fruit Destroys 90% of Dietary Fiber

Liquid Fructose Is Rapidly Absorbed, Causing Sharp Blood Sugar Spikes

Increased Burden on Liver Metabolism May Lead to Fatty Liver Disease

Many people drink fruit juice every morning, believing it to be good for their health. This is because fruit is considered a staple health food, rich in vitamins, dietary fiber, and a variety of other nutrients. However, experts warn that blending or juicing fruit changes the speed of consumption and the way sugars are absorbed, which can actually make it harder to manage blood sugar and weight.

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Jinbok Lee, a family medicine specialist and director of Dr. Lee Family Medicine Clinic, recently listed fruit juice—along with cereal, French fries, and ice cream—as foods he never eats, on the YouTube channel 'Good Life'.

Fruit Juice: Loss of Dietary Fiber & Increased Fructose Absorption

Director Lee stated, "I would never eat these four foods, not even if they were free." He continued, "Some people claim that drinking fruit juice is healthier than coffee, but store-bought fruit juice contains a lot of sugar, which causes a spike in blood sugar."

He added, "When you blend fruit, you are destroying its fiber. This removal of fiber makes blood sugar levels rise much more quickly." This applies not only to commercial fruit juices, but also to 100% fruit juices and cold-pressed juices made at home using a blender. Dr. Lee emphasized that "fruit juice is one of the main foods that cause rapid increases in blood sugar, so it is not good for weight loss or overall health."

"Worst to Drink in the Morning... Comparable to Alcohol"

Changyun Woo, an endocrinology specialist and professor at Asan Medical Center, also warned about the habit of drinking blended fruit in the morning on the YouTube channel 'Curious Brain by Dongseon Jang' in July last year. Professor Woo explained that drinking blended fruit in the morning—a time of day when absorption is faster—means consuming fructose from fruit more rapidly, which can cause a sharp increase in blood sugar and may increase the risk of fatty liver disease.

He further noted, "I often compare drinking blended fruit to drinking alcohol. In particular, blending fruit and drinking it the day after drinking alcohol is the worst, as it puts considerable strain on the liver."

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This warning is also supported by research findings. According to a study by nutritionists at the University of North Carolina published in the international journal 'Journal of Nutrition' in January last year, blending or juicing fruit causes around 90% of the fiber to be lost and increases the relative proportion of fructose, which negatively affects blood sugar control and weight management. The researchers explained, "Blended or juiced fruit results in quicker and greater fructose intake than whole fruit, which can lead to exceeding recommended daily sugar intake, increasing the risk of obesity and hyperlipidemia."

For Breakfast: Avoid Refined Carbohydrates and Sugars

So, how should your breakfast be structured? Experts agree that you should avoid meals that mostly contain refined carbohydrates and sugars. In particular, the common combination of "bread, jam, and fruit juice" is considered one of the eating habits most detrimental to blood sugar control. Considering that Korean diets traditionally include a high proportion of carbohydrates, it is advisable to compose breakfast with unrefined foods high in dietary fiber—such as cruciferous vegetables—as well as protein and high-quality fats, which help sustain satiety and stabilize metabolism.

This content was produced with the assistance of AI translation services.