Juicing is healthy for you, but no healthier than eating whole fruits and vegetables themselves.
While some proponents claim that juicing is better because it gives your digestive system a break, much of the hype around juicing is founded on insufficient research and misinformation.
However, if you have trouble or don’t enjoy eating your fruits and vegetables, juicing requires less effort and can be a convenient way of adding more nutrients to your diet.
What are the benefits of juicing?
- Quick nutrients: Juicing is an excellent way to include more nutrients in your daily diet. Although eating actual fruits and vegetables is preferable, drinking them is better than not eating them at all. One significant advantage of juicing is that it provides a high concentration of vitamins and minerals in one go, and these nutrients can boost immunity, improve skin, and promote overall health.
- Ease and convenience: When you are in a hurry, juices make excellent choices for quenching your thirst or satisfying your hunger. You can make the juice ahead of time and take it with you, or you freeze it in batches for later use.
- More variety: You can combine a variety of fruits and vegetables, including those you don't normally eat, and that way you get the nutrients that you have been lacking.
- Minimizes waste: Many people throw away overripe vegetables and fruits. Juicing, however, is an excellent way to reduce waste. Furthermore, well-ripened vegetables and fruits can provide even more flavor.
- Promotes absorption: Many people have digestive issues, especially when it comes to foods that are high in fiber like vegetables. Juicing breaks down fruits and vegetables into a form that is easier for your body to break down and absorb.
You may benefit from juicing if you:
- Struggle to meet your daily vegetable requirements but do not need to lose weight
- Can only get your children or yourself to eat green vegetables if they are in a juice or smoothie
- Find it a healthier snack option than other foods
What are the drawbacks of juicing?
- High cost: Juicing can be expensive due to the cost of high-quality juicers and ingredients. Even if you already have a juicer, you will need a lot of vegetables and fruits to get a decent amount of juice out of them.
- Clean up: In addition to washing, peeling, slicing, and pressing, cleaning up could be a hassle.
- Low fiber: When you extract juice from fruits and vegetables instead of eating them whole, you consume less fiber. Removing the nutritious pulp also means fewer major minerals and vitamins.
- High sugar content: Even homemade juices have high sugar content. Increasing the number of fruits in your juice means you will be consuming more sugar. It is best to juice more vegetables to reduce the amount of sugar in your juices.
- Weight gain: Solid calories are more filling than liquid calories. Since our stomachs are wired to feel fuller when they contain more volume, and drinking juice does not make us feel full for longer. This can cause you to end up eating more calories overall, which can result in weight gain.
- Using it as an excuse: Juicing may make you feel as though you are cleansing your body and getting a free pass to indulge in less nutritious foods throughout the day.
You may not benefit from juicing if you:
- Already consume a lot of vegetables and fruits
- Need to lose weight but cannot seem to cut calories or stick to a healthy diet
- Are inclined to overeat, particularly for reasons other than hunger (stress, boredom, excitement, social pressure, nervousness, etc.)
Kaiser Permanente. The Pros and Cons of Juicing. https://wa-health.kaiserpermanente.org/pros-cons-juicing/
Curry C. Is Juicing Actually Healthy? Memorial Hermann. https://www.memorialhermann.org/health-wellness/nutrition/juicing
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