The definitive answer is yes; pulp is good for you.
In most cases.
You’re on the right page to debunk the myths and evaluate the science behind the question, “Is pulp good for you?”
We’ll take you through the:
- Benefits of drinking fruit juices with pulp
- Potential risks
- A thorough comparison of pulp vs. no-pulp juice
Let’s dive in.
5 Health Benefits of Fruit Pulp
When most people weigh between fruit juices with or without pulp, they typically think of citrus fruit like orange juice. But not just oranges have pulp. Every fruit out there contains it. You even find it in green juice. And the scientific consensus is that pulp has a slew of benefits.
So let’s dive into the science.
1. You Get More Antioxidants That Protect Your Health
Pulp and, therefore, juice fruit with pulp is an excellent source of antioxidants such as flavonoids.
Side note: If you’re wondering, you get fewer flavonoids in pulp-free orange juice or other pulp-free juices.
Recent research has proven that these flavonoids may lead to:
- Better weight management
- Decreased inflammation lower blood pressure
- Enhanced neurological health
- A lower risk of cancer and heart disease
2. You Take in More Vitamins
The extra pulp in fruit is a treasure trove of vitamins that promote physical and mental health, giving you more energy throughout the day.
- Vitamin C: Pulpy juice is richer in vitamin C compared to no-pulp juice. This vitamin has proven effects on boosting your immune system and protecting against common illnesses. It also aids in collagen production, promotes healthy skin, and acts as an antioxidant, thus neutralizing harmful free radicals that can lead to chronic disease.
- Vitamin A: Many fruits contain vitamin A in the form of beta-carotene, which is converted into vitamin A in your body. This vitamin is essential for maintaining healthy vision, promoting cell growth and development, and supporting a strong immune system.
- Vitamin K: Fruit pulp can be a good source of vitamin K, an important nutrient for blood clotting. It also assists in calcium absorption, which is a prerequisite for maintaining strong and healthy bones.
- B Vitamins: Various fruits contain different B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9). These vitamins are involved in energy production, brain function, heart health, and the formation of red blood cells.
3. You Can Control Your Blood Sugar Spikes
Fruit pulp can keep your blood sugar levels in check.
Side note: Fruits are often demonized as a source of excess sugar content. However, despite containing natural sugars, fruits are generally low on the glycemic index.
Although that’s not a green light towards eating fruit indiscriminately, remember that fruits have a minimal impact on your blood sugar levels.
Particularly compared to foods high in refined sugars or carbohydrates.
Side note: If you have diabetes or pre-diabetes, consult a physician or a nutritionist regarding how much and what type of fruit you can eat.
Otherwise, here’s how fruit pulp can contribute to blood sugar control:
- Fiber content: Fruit pulp is a rich source of fiber, particularly soluble fiber, which slows down the digestion and absorption of sugars in your bloodstream. This gradual absorption prevents rapid spikes in blood sugar levels. Besides, a high fiber intake helps you feel fuller for longer, which can aid in weight loss and further support stable blood sugar levels.
- Antioxidants and phytochemicals: Fruits are packed with antioxidants and phytochemicals, which have been shown to assist blood sugar control. Basically, these compounds reduce inflammation and oxidative stress, both of which lead to skyrocketing blood sugar levels and, ultimately, insulin resistance.
- Hydration: Most fruit typically have high water content, so drinking fruit juices lets you stay properly hydrated. That’s essential for stabilizing your blood sugar at healthy levels because it decreases sugar concentration in your bloodstream.
4. It Helps Digestion
Fruit pulp boasts healthy fibers and natural enzymes. These substances help digestion in the short term and promote overall gut health in the long run.
- Soluble fiber: This type of fiber in fruit pulp absorbs water, forming a goo-like substance in your digestive tract. This concoction leads to softened stools, making them easier to pass and preventing constipation.
- Insoluble fiber: Fruit pulp also boasts insoluble fiber, which adds bulk to your stool. Basically, this type of fiber promotes regular bowel movements in the long run, which is key for maintaining optimal digestive health.
- Gut motility: The fiber in fruit pulp stimulates peristalsis. That’s the fancy name for how your digestive tract muscles move, propelling food through the system. Peristalsis is essential for regular bowel movements, preventing issues like bloating and constipation.
- Natural enzymes: Some fruits contain natural enzymes that assist in breaking down proteins. For example, you find bromelain in pineapple and papain in papaya. These enzymes enhance protein digestion, potentially reducing symptoms like bloating or discomfort after a protein-heavy meal.
- Vitamins: Fruit pulp contains vitamins and antioxidants, which support your immune system. And recent research shows that much of your immunity derives from your gut. These vitamins and antioxidants promote healthy gut bacteria, which, in turn, assist digestion and strengthen your immune system.
5. It Assists Cellular Health
Many fruits contain significant amounts of folate, such as:
- Citrus fruits like oranges and grapefruits
- Berries such as strawberries and raspberries
- Tropical fruits like mangoes and papayas
Here’s what folates can do for you:
- Tissue growth: DNA synthesis and cell division require folates, making this chemical vital for tissue growth and repair in the body. An adequate folate intake becomes even more critical to support healthy tissue development and maintenance, especially in pregnancy and childhood.
- Fetal development: Folate promotes proper fetal development, minimizing the risk of neural tube defects (NTDs) in the developing fetus. The Centers for Disease Control (CDC) recommends a daily dose of 400 mg of folate daily during pregnancy.
- Cellular function: Folate is involved in numerous metabolic processes, including amino acid metabolism. Through amino acid metabolism, your body breaks down dietary proteins into individual amino acids. These chemicals are then used to synthesize new proteins. And healthy protein synthesis is the cornerstone for the growth, repair, and maintenance of tissues and organs throughout your body. Plus, Arnold Schwarzeneger-like muscles.
3 Risks of Fruit Pulp
The five health benefits of fruit pulp (or pulpy fruit juice) may have convinced you to try a refreshing glass of pulp-packed orange juice. Or berry juice.
But here are some risks to consider first:
1. High Sugar Intake
One full glass of fruit pulp or pulpy fruit juice requires a lot of fruit. And even though all that fruit has natural sugars, that sugar still adds up.
Luckily, you have two solutions.
- Use a quality fruit juicer: This tactic will help you squeeze more juice and, consequently, more pulp out of fewer fruits.
- Eat the fruits raw: People have used this tried-and-tested tactic for millennia without any remarkable side effects.
2. Potential Teeth Problems
The fruit pulp is acidic, which may lead to enamel erosion after long-term use, especially if you’re drinking large amounts.
To avoid this, use the bottoms-up-water method:
Chug your fruit juice fast, then drink a full glass of water.
Pro tip: This sly technique will also help with digestion and hydration.
3. Digestive Issues
Fruit pulp promotes digestion, but you may not want that if you have IBS, diverticulitis, or other digestive issues. In these cases, your healthcare provider may advise you towards a low-fiber diet, avoiding fruit pulp from apples, cherries, pears, or plums.
Pulp Vs. No-Pulp Juice: What Should You Drink?
So, is pulp good for you?
Fruit pulp assists digestion, promotes a healthy immune system, and may even decrease the risk of chronic illnesses like cancer.
No-pulp juice means missing out on important nutritional benefits from vitamins, antioxidants, and fiber.
If you have specific dietary restrictions, following your doctor’s advice should be your first priority.
But if you don’t like the texture of pulpy fruit juice, you don’t have to throw that leftover juice pulp away. Instead, use it for cooking other delicious smoothies or cakes.And remember, getting a proficient juicer with a high-tech juicing process will help you get the most out of your juice, whether you prefer it with or without pulp.