Whole Fruit Vs. Fruit Juice – Which is Good for Diabetes?

Whole Fruit Vs. Fruit Juice – Which is Good for Diabetes? This post discusses about why fruit juice is not good for diabetes, the type of whole fruits that are good for diabetes. There is also a video clip on the related topic. Read on to find out more how to eat well if you have diabetes.
How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso


Juicing as a trend has changed the way the world viewed nutrition. Inveterate juicers argued that far from being unhealthy, juicing is a perfectly scientific way to get more out of the fruit. It’s certainly easier to drink a glassful of juice squeezed out of ten oranges than to actually eat ten oranges. You get all the goodness of ten oranges in a single glass.


It is also easier to make your own combinations out of fruit and vegetables to increase the nutritional value of the juice. Juicers also believe that with the fibre already broken down during the juicing process, your body gets to absorb more of vitamins and minerals in the produce.


But this is precisely the reason why juicing is not good for diabetics, because along with the nutrients, the body also ends up absorbing a whole lot of sugar. A study published in the British Medical Journal found out that diabetics can benefit more from the whole fruit rather than from its juice. Juicing can, in fact, be harmful.


The study conducted on 66 105 women found that eating whole fruits like blueberries, grapes and apples is associated with lowered risk of diabetes. Fruit is rich in fibre, antioxidants and phytochemicals, which are extremely good for diabetes.


What’s in fruit juice? Why is fruit juice not Good for Diabetes?


Aside from vitamin C and calcium, fruit juice contains:


  • Calories – 250ml glass of unsweetened orange juice typically contains around 100 calories, compared to the 60 calories in an actual orange


  • Fructose (a form of sugar) – half a pint of fruit juice contains more sugar than the World Health Organisation recommends ideally having in a day (30g of sugar for men, 24g for women)


A lack of fibre – juice always contains less fibre than whole fruit and highly processed juices may not contain any fibre


As can be seen here, even if you haven’t sweetened the juice with extra sugar, fruit juices contain a lot of natural sugars. And without the fibre content to slow down the digestion, fruit sugars are absorbed more readily into your system when you have juice. Diabetics who are trying to manage their weight may also suffer from juicing. The excess sugar and the dearth of fibre can cause weight gain instead of weight loss.


So ditch juicing and grab a whole fruit instead. Try eating nutritious whole fruits like apples, pears, grapes and citruses which can not only help you manage your blood sugar levels but also supply you with essential micronutrients.


The Fruits which are Good for Diabetes


Mehar Rajput, Nutritionist at FITPASS and Sonia Narang, Nutritionist and Wellness Expert at Oriflame India, list down the fruits and their hidden benefits which a person suffering from diabetes should eat.


* Pomegranates contain the richest combination of antioxidants thereby, protecting you from free-radicals and chronic diseases. They play an important role in lowering the levels of bad cholesterol and resistance, which the body has against insulin.


* Apple is a hypoglycaemic fruit which contains plenty of fibre that is an impeccable ingredient for a diabetic. It also contains the chemical Pectin, that has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.


* Berries have the capability to break glucose into energy, which reduces the increased glucose levels by a considerable amount. Further, they increase the release of insulin. Thus, regulating glucose levels in the body


* Guava with a low glycaemic index, guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes. Guavas are also high in vitamin A and vitamin C.


* Papaya Natural antioxidants in papaya make it a great choice for diabetics. As diabetics are prone to many ailments, like heart or nerve damage caused by irregular blood sugar levels , the diet having papaya can obstruct future cell damage for a better and longer life span.


* Jamun – Its leaves are good for diabetic patients. As it has anti-diabetic features. This helps to convert starch into energy and keep the blood sugar levels in check, it has low glycemic index. It reduces the symptoms of diabetes like frequent urination and thrusting.


* Orange -The glycemic load of an orange is about 5, a low number that indicates that only small rise in blood glucose.Be cautious don’t consume orange juice.


* Amla has a good source of chromium which shows positive effects on the pancreas, where insulin is produced and therefore helps to manage blood sugar levels.


Watch this Video – Are You Diabetic ? Is Fruit Juice GOOD For Control Diabetes

By Matt Traverso – author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.


You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.


Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  


So if you want to find out more about this, then just visit this link now:


How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso


10 Cheek Exercises to Reduce Chubby Cheeks

10 Cheek Exercises to Reduce Chubby Cheeks - Have you ever wished that you had sculpted cheekbones and a narrow face rather than round or chubby cheeks? Cheek exercises are one way you can help strengthen the muscles in your face, which in turn will help give you a leaner look with more prominent bone structure.
CLICK HERE to Learn about The Best Facial Yoga Toning System to Look Younger

Have you ever wished that you had sculpted cheekbones and a narrow face rather than round or chubby cheeks?

While genetics do play some part in the way that your face looks, and the amount of weight you carry all of your body will also have an effect, there are ways you can help create leaner, more sculpted cheeks.

Cheek exercises are one way you can help strengthen the muscles in your face, which in turn will help give you a leaner look with more prominent bone structure.

What Cheek Exercises Do

Cheek exercises are a great way to help you tone and strengthen the muscles in your face. Just like the muscles elsewhere in your body, if you aren’t exercising them, they can weaken and sag over time.

Add in flat or low cheekbones or a round facial structure, and even a small amount of weight or water retention in your face could make you look as though you have chipmunk cheeks.

Cheek exercises won’t completely change the look and shape of your face, but they can help with a few problem areas. Strengthening your muscles in any area of your body, including the face, will help you burn more fat, which will lead to a leaner looking facial structure.

Toning and tightening your facial muscles will also help give some lift to your cheeks and jaw, which will in turn help them appear to be leaner, and to potentially help prevent wrinkles and sagging skin.

If you’ve taken a course in face yoga to help reverse the effects of aging on the face, you’ve probably also been doing some cheek exercises that can improve overall facial tone as well.

While cheek exercises are not a fast fix, and do take several weeks to begin to produce results, they can help improve the look and tone of your facial structure, helping you to lose your chubby cheeks and bring out your cheekbones for display.

Best of all, they take just a few minutes a day to perform so you can do them while you commute to work or while you’re at your desk for the day.

10 Cheek Exercises to Try



Some of these exercises will tire your cheeks and jaw out quickly. Only perform them until you begin to experience pain or fatigue, and then stop immediately. You can always build up to additional sets or reps over time as your muscles become stronger.


 1) X and O

The X and O exercise is a great way to strengthen the muscles in your cheeks and jaw and burn some fat from these areas.

To perform it:

  • Relax your face and hold your head steady.

  • Pronounce the letters X and O by making exaggerated facial movements with your lips, jaws, and cheeks.

  • Repeat 10 times and relax.


 2) Cheek Lift

The cheek lift will work the upper muscles in your cheeks, which will help to lift your face and give it a leaner appearance.

To perform it:



  • Close your lips gently together.

  • Pull the tops of your cheeks up toward your eyes in an exaggerated squint.

  • Push your cheeks up from the bottom by raising up the corners of your lips into a smile.

  • Hold for 10 seconds and relax. Repeat.

3) Fish Lips

The fish lips exercise works all areas of your cheeks, as well as part of your jaw.



To perform it:

  • Gently close your lips together.

  • Suck your cheeks in as much as you can while pursing your lips to make a “fish face”.

  • Now try to smile with the outer corners of your lips while you hold this position.

  • Hold for 10 seconds and relax. Repeat.

4) Puffy Cheeks

Puffy cheeks will work out the upper and middle portions of your cheeks. Keep in mind that this exercise can make your cheeks quite sore if you perform it too often.

To perform it:

  • Close your lips together tightly.

  • Puff your cheeks out with air.

  • Move the air from one cheek to the next, holding it in each cheek for about 5 seconds at a time.

  • Repeat 10 times, and then relax your face.

5) Puffy Cheeks and Pursed Lips

Combine the previous two exercises together for an intense facial workout.

To perform it:

  • Pull your cheeks in and purse your lips to make the fish face.

  • Hold your lips in the pursed position as much as possible while you fill your cheeks with air.

  • Move the air from one cheek to the next, holding it on each side for 5 seconds.

  • Repeat 10 times and relax.

6) Smile

Believe it or not, smiling widely and holding it for 10 seconds at a time can be a great way to work your cheek muscles. Best of all, you never have to feel foolish while you perform this exercise, and it’s guaranteed to help lift your mood as well.

7) Puppet Face

Puppet face doesn’t feel like you’re working your cheek muscles hard until after you release the position. At this time, you’ll definitely feel like your face has been getting a workout.

To perform it:

  • Place your finger tips on either side of your face where your cheeks crease when you smile.

  • Push up on your cheeks at this point while you continue to smile. You will feel some resistance from the muscles in your cheekbones.

  • Hold for 30 seconds and release. Repeat.

8) Bumblebee

The bumblebee is a great exercise for working your lower cheek muscles, as well as the muscles in your jaw line, helping to keep them taut.

To perform it:

  • Close your lips gently together.

  • Inhale through your noise.

  • Make a chewing motion with your jaw, moving it up and down while you hum out of your noise, vibrating your lips slightly.

  • Repeat for 4 breaths.

9) Facial Stretch

After working all of the muscles in your cheeks and face, they may feel tight or sore. If you’ve ever taken a yoga class, then you probably know that you need to work counter groups of muscles, which includes stretching the muscles you just contracted in order to get the best results.

Stretch your cheeks out and work them in a completely different way by performing this exercise once you are done with the others.

To perform it:

  • Stand or sit in a relaxed position and lower your shoulders down away from your ears.

  • Open up both your eyes and your mouth as far as they will go at the same time, stretching out the muscles in your cheeks and jaw.

  • Hold for 30 seconds and release. Repeat.

10) Facial Massage

Treat your sore and tired facial muscles to a massage after you finish performing the other exercises.

If you’ve been studying beauty treatments, you probably already know that massage can help increase blood flow to specific areas, helping your muscles recover more quickly, getting you the results that you want even quicker.

To perform it:

  • Place your finger tips on your cheekbones.

  • Rub your cheeks in a circular motion beginning at the cheekbones and moving in small circles down to the jaw line. Repeat.

Complementing Your Cheek Exercises

Remember that these aren’t a fast fix for any problem, whether it’s chubby cheeks or some wrinkles you’re hoping to reverse.

While you’re waiting for your cheek exercises to begin working, you can also try complementing them with any of these techniques:

  • Drink plenty of water: Drinking lots of water will help flush out any water being retained in your face. It will also make your skin glow, which can help you look younger.

  • Adjust your diet: Weight loss all over can dramatically help you sculpt and refine your cheeks. Consider taking a course in healthy eating or cooking to learn what foods can help you obtain your goals.

  • Exercise your whole body: Strengthening the muscles all over your body will help you lose weight everywhere, while feeling and looking better. Begin an exercise routine that includes cheek exercises to see the fastest and best results.

  • Speak to your doctor: If you’re still retaining water or fat in your face even after exercising and eating healthier, speak to your doctor. Your medication could be to blame, or you could have an underlying condition that is leading to the problem.

Remember not to tamper with any medications without speaking to your doctor first, even if you think they are responsible for the weight in your face.

  • Chew gum: Gum chewing strengthens and works the jaw and the cheeks while you chew. Best of all, you won’t even realize you’re exercising or have to think about it.

Just remember that too much gum chewing can tire your jaw out, making it pretty sore if you overdo. Start Working Your Cheeks

Cheek exercises are a great way to make sure that your face stays in shape. Whether you’re trying to eradicate some newfound wrinkles, or you’re hoping to make those cheekbones stand out, performing cheek exercises up to three times a day may help.

Remember to combine these exercises with a sensible diet and exercise plan for the rest of your body as well, and in no time at all you should find yourself seeing the results in your face that you’ve been looking for.



Watch these Videos



Lose Cheek Fat and Firm Cheeks with Facial Exercises


6 Tips For A MORE Defined Face, STRONGER Jawline & Reducing Chubby Cheeks


For more ideas to look younger, look no further than Wendy Wilken’s Facelift Without Surgery Program. From this program, you will learn



  • How to eliminate wrinkles on the face and neck: Forehead lines, eye wrinkles and crow’s feet, smile and laugh folds, nasal lines, fine lines around the mouth and lips, neck wrinkles and creases.

  • Easy facial yoga routines for tightening and lifting sagging face and neck skin

  • Methods to treat unsightly eye bags, dark eye circles and “racoon” rings.

  • How to use yoga to re-sculpture and sharpen the features of your face and neck for a new and better looking

To learn more about Wendy Wilken’s Facelift Without Surgery Program, CLICK HERE