With so much conflicting nutrition information out there, juicing has become a bit of a controversial topic. Some have grown scared of juices or called it bad because of the sugar content while others claim juicing is the cure to almost anything. But are any of these true? To begin, let’s define juicing.
Juicing is the process of extracting the juice from fresh fruits and or vegetables with a juicer or blender. Juicing however, is no healthier than eating whole fruits and vegetables. The liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.
Is juicing healthy? Let’s look at some of the benefits and some possible risks to juicing:
- Packed with vitamins and minerals
Juicing fruits and vegetables is packed with vitamins, minerals, phytonutrients, and antioxidants which can add a high concentration of anti-inflammatory nutrients to the diet. Recent recommendations from The American Heart Association reveal that the right ‘five- a- day’ mix is two fruit and three vegetable servings for a longer life and people who are not used to eating fruits and vegetables can find achieving the recommended intake challenging. Therefore, juicing can be a great way to add in more nutrients from fruits and veggies.
2. Protect against disease
Drinking juice with various fruits and vegetables has the ability to increase your nutrient intake because more vitamins and minerals are introduced into your body. These are vital in the protection against diseases such as heart disease, high blood sugar, issues with the digestive system, immune system, high blood pressure, and more.
3. It’s easy on your gut
Juices are easily digestible and absorbable because your gut doesn’t have to do much work to break it down without the fiber. This can allow an increased rate of the availability of phytochemicals and antioxidants . In addition, the polyphenols provided from fruit and vegetable juices may contribute a prebiotic effect on the gut.
4. Improved energy and hydration
Juices can be a quick source of energy because the body absorbs and can use the sugar it contains easily. For those exercising for prolonged periods of time or at an athletic level, consuming fluids containing electrolytes and carbohydrates, such as juice, can also be a great way to stay hydrated. Additionally, for those people who don’t like drinking water, adding a small amount of juice may make staying hydrated more palatable.
As juicing has great benefits, it also has some risks and some of them are:
- Replacing whole food groups with juice
Juice cannot replace whole fruits and vegetables in the diet because people would lose the benefits of fiber. In addition, juice is very low calorie and would not provide adequate amounts of protein or fat in the diet if someone was consuming juice exclusively.
2. High sugar content
Natural juice containing fruit usually tastes sweet. However, some manufacturers add sugar to juice that people buy in stores. The sugar content in juices with added sugars is comparable to the sugar in fizzy drinks. Therefore, people should be aware that juices with added sugars should not form a regular part of a healthy diet. So it’s better to go for homemade fruit juices that are not processed and packaged.
The Difference Between Juicing And Blending,
Juicing and blending may seem like the same process but there are a good deal of differences between the two. Juicing requires the use of professional juicers while the blending process should take place in a high quality blender.
Juicing removes the insoluble fiber and allows your body to break down food much easier. It basically allows nutrients to get into your system more rapidly. Juicing is more favorable for those with digestive problems. Without all of that fiber, digestion suddenly becomes much simpler. Juicing can also help those who may be healing from some kind of ailment and are looking to get large quantities of nutrients into their body rather quickly in an effort to bolster their immune system.
Blending on the other hand does not extract nutrients and water the same way juicing does. Instead, it grinds up entire fruits and vegetables, which includes fiber and all. This will allow you to blend thicker kinds of vegetables, ones that may not work so well in a juicer. The end result is a smoothie which can fill you up for longer stretches of time.
Juicing and blending both have their advantages and both can become a staple part of anyone’s diet. The effects, taste, and texture differs between the two, but both are considered to be a healthy alternative. When deciding on blending or juicing, it is important to invest in capable equipment so that you can maximize your efforts towards leading a healthier lifestyle.
In summary, consuming natural juice as part of a healthy diet may have health benefits associated with the vitamins, minerals, and phytonutrients that the components of the juice contain.
But it’s better to also aim to eat the recommended amount of whole fruits and vegetables per day so that they include adequate fiber in your diet. Also, consuming juice exclusively restricts other food groups and may cause a deficiency in essential fats and protein.
To be fully conscious of the proper amount of juice safe to consume, you can consult with a Registered Dietitian Nutritionist.
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