Skip the juice; go for whole-fruits!
This is my Greek yogurt parfait with cut strawberries, blackberries, grapes, almonds, and chia seeds. A good mix of protein, fat, and plant-based carbohydrates. Not to mention vitamins, minerals, antioxidants, and one of the most underrated in America: fiber!
Juicing fruit takes away that very important component. Fiber helps to regulate blood sugar by slowing the absorption of the carbohydrates into the blood stream. Removing the fiber and just drinking the juice is essentially drinking straight sugar, resulting in a spike in blood sugar.
Try eating your fruit whole, mixing it into a parfait or smoothie bowl with some nuts/seeds, enjoy a cut up apple with peanut butter, etc!
The second image shows the difference between “fast carbs” (like juice), compared to slow carbs (like whole-fruits, beans, oatmeal). 2nd Photo Source: Cray Diabetes Self-Management Center