Juicing has long been seen as one of the greatest ultimate health hacks – from green juices packed with robust leafy greens to sweeter, fruitier blends bursting with tangy flavor, juicing is a quick and easy way to flood your system with the vitamins and nutrients it needs to function normally. Juicing has always been popular among health-conscious people, but when we take a step back and think about it, is juicing as beneficial as it claims to be? While it certainly has its advantages, some major downsides can actually make certain types of juices less healthy than you’d think.
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Just as it says in its name, the process of juicing involves using a machine to extract the juice from fresh fruits and vegetables. The liquid gold left sloshing around contains a majority of the vitamins, minerals, and plant chemicals that are found in the fruits themselves. With that being said, whole fruits and vegetables also have a lot of healthy fiber that become lost in the process of juicing, shredded pulp coming out the other end and eventually thrown into the garbage or used as compost.
Juicing is no more nutritious than eating whole fruits and vegetables. You might’ve heard about juice cleanses or fasts, which are short-term diets that consist only of drinking juices made from fresh fruits and vegetables in place of proper meals. Some of these diets claim to help remove harmful toxins from your body, aid digestion and stubborn bloating, and even lead to weight loss. However, there isn’t a lot of strong scientific backing that supports any of these results – the truth is that juice cleanses don’t give you enough nutrition, and any weight that’s lost during these diets can be gained back once you start eating a typical diet again.
With that being said, what exactly are the pros and cons to juicing?
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THE GOOD BITS: QUICK, NUTRITIOUS, & REFRESHING!
- A Boost in Nutrients!
Simply said, juicing allows the body to absorb a highly concentrated amount of fruits and vegetables in a single serving, which can be convenient for a busy person on the go. Many people struggle to eat the recommended daily intake of fruits and vegetables (1.5 to 2 cups of fruits, 2-3 cups of vegetables), and the cocktail you end up with makes it an easier way to include a variety of helpful vitamins and minerals in your diet while also allowing you to hit those daily intake goals. Additionally, juicing is a good way to introduce disease-fighting minerals and phytochemicals into your every day diet, helping to reduce the risk for chronic conditions like cancer and heart disease.
- Easy Digestion!
Because juicing eliminates all the fibers from fresh fruits and vegetables, it means that your body will be able to absorb nutrients much quicker. Juicing gives the digestive system a break from the slow process of digesting fiber, which can be especially advantageous for people who might have digestive issues and struggle to process whole fruits and vegetables.
- Hydration Station!
There are many fruits and vegetables that have high sugar content – celery, watermelon, lettuce, cucumbers – meaning that juicing can help keep you hydrated while also delivering essential electrolytes to your system. Say goodbye to pre-packaged, sugary electrolyte powders and giant bottles of Gatorade, and rely on fresh, healthy juice for a boost of electrolytes instead.
- Healthy Habits!
As mentioned, drinking fresh juice can introduce a larger variety of fruits and vegetables into your diet, and can also serve as a convenient alternative to sugary sodas and artificially flavored beverages. Fresh juice is much better than the sugary juices sold at the grocery store, and you’ll know exactly what you’re putting into your body.
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THE BAD BITS: SUGARY, EXPENSIVE, & HUNGRY…
- Sneaky Sugar Content…
One of the biggest downsides of juicing is the fact that there is a pretty high sugar content in a lot of fruit-based juices (referring to sweetened fruit beverages, not 100% fruit juice), and they have similar sugar contents to soda. The lack of fiber means that there isn’t anything to slow down your digestive system, so the natural sugars in fruit are absorbed fairly quickly which can lead to sudden spikes in your blood sugar. Many store-bought and even homemade juices can contain excessive amounts of fruits, depending on the ingredients used. Many factory-made juices contain added sugars for sweetness, preservatives to extend shelf life, and artificial flavors to cater to a sweet tooth which makes them even less healthy than they potentially already are.
- Fiber & Nutrient Loss…
Juicing effectively strips away the protective skin and pulp of many fruits and vegetables. Fiber is one of the core parts of whole fruits and vegetables, and without it, you’re missing out on a key component of a truly balanced diet. With that being said, juicing can certainly benefit those on a low-fiber diet.
- Not as Filling…
Because fiber and protein are stripped away, you can imagine that juice alone doesn’t make for a very filling or satisfying meal. Consuming only juice can lead to increased hunger and cravings that can cause overeating later on in the day as well as a crabby mood.
- Potentially Expensive…
Let’s face it. Fresh produce can be fairly expensive depending on where you get it from, and juicing requires a large amount of fresh produce each time you make it which can quickly add up in price over time. On top of that, high-quality juicers are an expensive investment, so you have to think about whether you’re really going to commit to the juicing lifestyle for it to be truly worth it.
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A QUICK GUIDE:
Mix and match different fruits and vegetables to see not only what you like best but also what makes you feel the best! And as a fun bonus, now you’ll know exactly how these ingredients are supporting you and greasing the wheels of the well-oiled system in your body:
- Apples: Great source of vitamin C, which helps your body ward off nasty infections and heal wounds. Also rich in flavonoid quercetin, which has antioxidant and anti-inflammatory effects.
- Celery: Lowers blood pressure and maintains healthy digestion.
- Carrots: Great source of vitamin A, which supports eye health and helps reduce your risk of developing chronic eye diseases such as macular degeneration or cataracts.
- Spinach, kale, other leafy greens: Great source of vitamin A, which helps protect your skin against the rays of the sun.
- Ginger: Has anti-inflammatory qualities and can be used to treat nausea. If you have an upset stomach, it can help speed up digestion which brings relief sooner (which is why ginger ale is always the first suggestion for an upset stomach!).
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SO, FRIEND OR FOE?
If it isn’t already obvious, juicing can be a great way to support a healthy lifestyle, but it shouldn’t replace the role that whole fruits and vegetables have in your diet. Keep these tips in mind in order to maximize the benefits of juicing while minimizing risks at the same time:
- Go for juices that are mostly vegetable-based with minimal fruit.
- In your diet, include fiber-rich options like smoothies rather than relying solely on juices.
- Avoid store-bought juices with added sugars or preservatives.
- Drink juice in moderation rather than using it as a meal replacement. Everything in moderation!
At the end of the day, a balanced diet that includes whole foods is still the best way to contribute to your overall health. Instead of depending entirely on juice and juice alone, it’s best to think about juice as a helpful companion to your nutrient-rich, fiber-filled diet!