As a proud Canadian, I’m kind of ashamed to point this out, but I feel compelled to do so.

I’m going to have to call our government out.

The current Canada’s Food Guide dates as far back as 2007 and is seriously due for a refresh. One of the major flaws of this outdated eating guide rests in their food group system. I’m sorry, but eating canned clementine slices swimming in a pool of syrup is not the same thing as eating a fresh clementine.

So, is drinking a glass of 100% orange juice just as healthy as devouring a fresh orange?

According to the Canada’s Food Guide, apparently so.

Big mistake.

Here are three reasons why drinking 100% fruit juices do not have the same effect on your body as eating whole fruits.

Brimming with sugar

Fruit juices are loaded with sugar, albeit natural sugars, which can send your blood sugar levels soaring. Just one cup of 100% orange juice is packed with 24 grams of sugar, which is the equivalent of five teaspoons of sugar. Can you imagine pouring five sugar packets into your morning cup of Java? (If you do, you might want to cut back on that sugar.)

It comes to no surprise that water is the best hydrating fluid you can give to your body. If you are like my cousin and loathe the taste of water, try flavoring it with fresh fruits or dilute your fruit juice with water. You can also have tea instead of water.

Where’s my fiber?

If you want to prevent a sugar spike, fiber is your answer. Fiber, particularly soluble fiber, helps to lower cholesterol levels and to slow the absorption of glucose. You can find fiber in fruits, legumes, vegetables, whole grains, nuts, and seeds.

But no, you can’t find fiber in fruit juices. Because juicing discards the skin, pulp, and peel, the end-product is denied of any fiber. And this is valid for store-bought and freshly-squeezed juice.

Calorie Bummer

One orange provides 70 calories while one cup of orange juice contains 40% more calories (about 110 calories per serving). It might not seem much at first glance, but once you start gulping down three or four servings, the calories can start to add up quite fast.

The Missing Piece Between Fruit Juice and Whole Fruit

Experts agree that fruit juices and whole fruits do not have the same effect on the body. While the above reasons partially explain the health difference seen in studies, some experts believe that they may be thousands of nutrients that we have yet to discover and that a synergetic effect exists between the nutrients found within the food matrix that could explain the powerful health benefits of fruits and vegetables.

Morale of the story: Whole fruits over fruit juice.