Juicing produce has become a popular diet trend but also a debatable topic. Juicing is convenient. It's also an easy way to get more veggies and fruits in your day. However, is it really that healthy?
The Juice Cleanse - What is the science?
Many health claims and stories state the detoxifying, weight management, and digestive benefits of going from several days to a month on a juice cleanse - a diet solely consisting of fruit and vegetable juice.
Unfortunately, there is no solid, conclusive, scientific evidence to support that a diet plan based exclusively on fruit and vegetable juices is necessary for health. The body does a great job of detoxifying on its own when it is given a balanced, healthful diet. In fact, a juice cleanse diet can actually bring a measure of health risk, such as nutritional deficiencies, fatigue, or headaches.
This is not to say that juicing is unhealthy or dangerous when consumed with a balanced, healthy diet! Produce-based juices can have their place in a healthy diet. There is not enough evidence, though, to support the idea that juicing provides superior health benefits beyond simply eating a variety of whole vegetables and fruits. A juice cleanse is not necessary for detoxification, gut health, or weight loss.
The Limitations of Juicing
The nutritional value of a juiced fruit or vegetable is not the same as that same fruit or vegetable as a whole.
Bye bye strawberry seeds, pear skins, and orange pulp! If you rely on juice alone, you'll soon find how hard it is to meet your daily fiber needs since fiber is extracted from juiced produce. Insoluble fiber is beneficial for regular bowel movements, stable blood sugar levels, satiety, weight management, and even to lower cholesterol levels.
Also, some nutrients may be attached to the fiber that is extracted, yielding a less nutritious product.
If you choose to add juices to a balanced, healthy diet, you can still benefit from the extracted fiber-rich pulp by adding it back to the juice or incorporating it into soups, quick bread or muffin recipes, stir fry or sautes, in a casserole, or in a broth.
Juice Smart
While juicing is not recommended as a meal replacement or as a cleanse, it can be a safe and healthy part of a balanced eating pattern. Juicing provides extra nutrition and hydration. To make the most of juicing, try the following tips:
+ Emphasize vegetables! Use one fruit to add a touch of sweetness. However, make the rest of the ingredients a variety of vegetables to keep the sugar and calorie level under control. Don't forget to include cruciferous veggies, too, such as radishes, arugula, turnips, bok choy, or kohlrabi.
+ Vary your veggies! Using the same veggies and fruits is not only boring but it limits the variety of vitamins, minerals, and antioxidants you can be getting. Save the washed parts of produce you typically throw out after chopping (i.e. parsley or broccoli stems).
+ Side it with some protein - a hard-boiled or scrambled egg, a serving of yogurt, or some nuts or seeds!
+ Drink it right away! Since juices end up being more sensitive to oxygen and light, nutrients are lost with time. The quicker it is consumed, the better!
+ Or, make a smoothie, instead. You can even add a scoop of Greenergy (for a concentrated source of veggies equivalent to about 5 servings of vegetables) or ProEnergy whey protein isolate for some protein.