"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 a healthy habit. This is because fruit is widely regarded as a representative health food, rich in vitamins, dietary fiber, and various other nutrients. However, experts point out that blending or juicing fruit changes the rate and method of sugar absorption, which can actually place a burden on blood sugar and weight management.

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Jinbok Lee, a family medicine specialist and director at Dr. Lee Family Medicine Clinic, recently appeared on the YouTube channel 'Good Life', where he listed fruit juice among the foods he avoids, along with cereal, French fries, and ice cream.

Fruit Juice: Loss of Fiber + Increased Fructose Absorption

Dr. Lee said, "I would never eat these four foods even if they were given to me for free," adding, "Some people say 'fruit juice is healthier than coffee,' but commercial fruit juices contain a lot of sugar, which makes your blood sugar spike."

He continued, "When you blend fruit, you're destroying the fiber in it," explaining that, "With the fiber removed, blood sugar rises much faster." This applies not only to commercially available fruit juice, but also to 100% fruit juice and cold-pressed juices made at home with a blender. Dr. Lee emphasized, "Fruit juice is one of the foods that raises blood sugar quickly, making it undesirable for weight loss and health."

"The Worst Choice in the Morning...Comparable to Drinking Alcohol"

Changyun Woo, a professor of endocrinology at Asan Medical Center in Seoul, also warned last July on the YouTube channel 'Jang Dong-sun's Curious Brain' about the habit of blending fruit in the morning. Professor Woo explained that if you blend and drink fruit during a time when absorption is accelerated, such as in the morning, you absorb the fructose in the fruit more rapidly, leading to a sharp rise in blood sugar and potentially increasing the risk of fatty liver disease.

He said, "I often compare drinking blended fruit to drinking alcohol," stressing, "It places a significant burden on the liver, and drinking blended fruit the morning after alcohol consumption is the worst thing you can do."

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These warnings are supported by research findings. According to a study from the University of North Carolina's Department of Nutrition, published in the international journal 'Journal of Nutrition' in January last year, juicing or blending fruit results in a loss of approximately 90% of the fiber. The proportion of fructose becomes relatively higher, which can adversely affect blood sugar control and weight management. The researchers explained, "When fruit is blended and consumed, much more fructose is consumed, and more rapidly, compared to eating whole fruit. As a result, it is easier to exceed the recommended daily sugar intake, which can lead to obesity or hyperlipidemia."

For a Healthy Breakfast, Avoid Refined Carbohydrates and Sugar

So, what should an ideal breakfast look like? Experts unanimously recommend avoiding meals centered on refined carbohydrates and sugar. The commonly consumed combination of "bread, jam, and fruit juice" is considered one of the worst dietary habits for blood sugar control. Considering the high proportion of carbohydrates in the typical Korean diet, it is advisable to compose breakfast around unrefined foods rich in fiber—such as cruciferous vegetables—along with protein and quality fats, which help prolong satiety and stabilize metabolism.

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