Juice is the latest wellness trend. It’s being lauded by celebrities and health gurus. And, it’s all over Instagram in carefully curated and filtered photos.
But is juice really good for you? The evidence is mixed.
1. Weight Loss
Many people struggle to get enough fruits and vegetables into their diets. Whether it’s a lack of time, disdain for veggies or other health issues, these folks are often missing out on key nutrients. For some, juicing is an excellent way to get the vitamins and minerals they need. But it’s important to understand what you are giving up in the process, says one top Juice Guru.
The primary issue is that juicing removes the fiber from fruit and vegetables, leaving a concentrated nutritional drink that is absorbed into the bloodstream quickly. As such, it doesn’t provide the same feeling of satiety as whole foods and can cause you to consume more calories overall, warns Ashley Dolan, registered dietitian at the University of Maryland Medical Center. The lack of fiber also means that juices are likely to have higher sugar content than whole foods, and the high concentration can lead to blood sugar spikes and crashes.
Another concern is that a lack of fiber can lead to an imbalance of bacteria in the digestive system, leading to constipation or diarrhea. Also, if you use a juicer that isn’t properly cleaned, you risk introducing harmful bacteria into your drink.
Still, if you are careful about what you put into your juice and don’t consider it a replacement for whole foods, juicing can be a healthy choice for those who need an extra boost of vitamins and minerals. Just be sure to include a mix of vegetables, low-glycemic fruits and herbs, and avoid high-glycemic index fruits like oranges and bananas. Also, be sure to eat the pulpy parts of your produce; they are loaded with nutrient-dense fiber. And if you are going to go the juicing route, choose a cold press or slow masticating juicer to reduce heat-induced nutrient loss.
2. Better Digestion
Digestion is a huge part of good health, and a lot can go wrong with it. Bloating, constipation and gas are just a few of the problems that can affect your digestive system and how you feel. Juicing is a great way to improve digestion because it can help eliminate some of the foods that often cause digestive problems. This includes things like beans, fizzy drinks or fatty and fried foods. It can also help reduce excess wind and stomach acid, which can lead to heartburn and tummy aches.
A juice diet is a regimen that consists of nothing but freshly made fruit and vegetable juices. Many of these diets include green juices made from kale, spinach and celery, which are high in fibre and other healthy plant chemicals that aid in digestion. Juicing can give your digestive system a break from digesting fiber, which may be helpful for certain health conditions or people receiving medical treatment that requires a low-fiber diet.
The main drawback of a juice diet or cleanse is that it removes a food’s dietary fibre, which is an essential component of a healthy diet. Fibre helps to pace the absorption of sugars from fruit and vegetables. Without it, the body can experience blood sugar spikes, which can leave you feeling drained and hungry.
A healthy diet can still include juice, but make sure to drink it in moderation and stick with whole fruits and vegetables. If you’re going to try a juice diet, consult with your doctor first to ensure that the plan is safe for your particular health situation and medication. You should also be cautious about using juices as a meal replacement and avoid extreme juice fasts or cleanses because they can cause blood sugar problems, dehydration and other negative side effects.
3. Better Sleep
A good night’s sleep is critical for a healthy body. When we don’t get enough rest, we suffer from a host of health problems including obesity, autoimmune disease, depression, anxiety and more. Juicing can help improve your sleep by providing the essential nutrients your body needs for a healthy sleeping pattern. A simple juice made from cherries, apples, spinach and carrots is packed with melatonin which helps promote sleep and regulate the sleep/wake cycle. Pineapples also help increase the melatonin production in your brain.
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4. Better Skin
While a juice diet can improve your skin, it may have more to do with other dietary changes associated with it than the juice itself. For example, the diet eliminates processed foods and reduces sugar and alcohol which can both cause blemishes, wrinkles and redness on the skin. It also promotes a healthy weight which can lead to less blemishes, acne and dryness.
However, it’s important to note that juices don’t offer all the nutrients needed for healthy skin. Juices remove a lot of the fiber found in whole fruits and vegetables as well as some vitamins and minerals found in the skin, seeds, and flesh. Some of these nutrients include vitamin C (which is great for a collagen-rich glow), beta-carotene, hydration-boosting electrolytes, and skin-protecting omega-3 fatty acids.
A juice diet also lacks the fat that is found in many whole foods, including nuts and fish which are great for your heart. The fats found in these foods are the healthy monounsaturated and polyunsaturated varieties that prevent aging, keep the skin supple and elastic and can lower cholesterol.
While a juice diet can help give your skin the vitamins and nutrients it needs, eating the fruits and veggies they come from is the best way to get them all. If you’re looking for a quick way to boost your health, try adding more vegetables and fruits to your meals or use a blender to combine them with other liquids like water to make smoothies. A smoothie can be just as quick and just as delicious!
5. Better Energy
When consumed in place of a meal, juices provide an opportunity to consume a high-concentration of fruits and vegetables in one glass. Juicing also gives your digestive system a break while the nutrient-dense liquids are quickly absorbed by the body.
When done properly, juicing can help you meet your recommended daily allowance of nutrients. However, if you’re only drinking juice (and skipping other foods), your body isn’t getting all of the important vitamins and minerals that it needs. The juicing process also eliminates dietary fiber, which is essential for proper digestion and gut health, as well as many cancer-fighting phytochemicals.
While there is some evidence that juicing can increase energy, the higher amount of sugar in fruit-based juices (especially those with more fruit than veggies) may cause blood sugar spikes and subsequent crashes. To prevent this, it’s a good idea to have a small serving of nutrient-rich foods (like protein or fat) with your juice, especially if you’re planning on exercising.
Whether you’re looking to boost your energy or just want to improve your overall diet, there are plenty of ways to do so without a juice cleanse, buying expensive adaptogens, or giving into orthorexic tendencies. If these fad diets and restrictive practices make you feel bad about yourself or evoke feelings of deprivation, ditch them! Instead, learn the habits that will empower you to become a healthy and happy womanf*cker. This includes making a habit of drinking delicious and nutritious juices, eating superfoods that will boost your energy and mood, and uncovering the foods that are sabotaging your health. Get all the information you need to kickstart your juicing journey with this complete guide: Ditch the Diet – Why Juicing Might Be Your Answer.