Vegetables and fruits supply optimum nutrition and, according to the Centers for Disease Control and Prevention, fewer than one-third of Americans are eating enough of them. Juicing is one way to get more fruits and veggies in your diet. Proponents of juicing suggest that fresh juices make good meal substitutes, are simple to consume and provide benefits not available from whole fruits and vegetables. The reality of juicing is more complex and it's worth noting the upside and the downside of juicing.
Nutritional Boost
Fresh fruits and vegetables contain vitamins, minerals, antioxidants and a host of phytonutrients that help the body to function efficiently. Juice delivers many of the nutrients in fruits and vegetables in a quick, convenient and easy-to-consume form. The USDA MyPlate dietary guidelines advise people to fill half their plate with fruits and vegetables each day. Juicing can help people to meet recommended daily quotas by serving as a healthy snack or filling in when there's no time for a sit-down meal.
Juice Appeal
Fruit and vegetable juices may appeal to young picky eaters who would otherwise refuse their daily quota and to people who have trouble eating enough fruits and vegetables due to illness. Favorite tastes can be combined with less palatable flavors to increase the variety of fruits and vegetables consumed. A day of juicing can give the body a rest while supplying energy and nutrients and a juicing break might be a healthy way to begin a weight loss diet. Harvard University School of Public Health says that drinking juices is one way to reach the nine daily servings of fruits and vegetables recommended for an optimum diet. Claims that the enzymes and nutrients in juice are absorbed faster than those in whole fruits and vegetables are unsubstantiated.
Juicing for Detox
Juicing is a popular way to approach a cleansing diet. Detox dieters claim that juice speeds the removal of toxins from the body while supplying beneficial nutrients. MayoClinic.com points out that there is no hard evidence to support this claim. Normal activity in the liver and kidneys remove toxins from the body whether you consume juice, whole apples or a spinach salad. The missing ingredient in juice, fiber, is a greater concern. Fiber is essential for moving food through the digestive system, helping to lower blood cholesterol and glucose levels and reducing the risks for diseases like high blood pressure, type 2 diabetes and colon cancer.
Weight Control
Your weight is a function of calories in-energy expended. Substituting healthy fruits and vegetables for high-fat or less nutritious foods can help with weight loss or maintenance. But counting calories is key and juice may not deliver on that score. According to MayoClinic.com, a medium orange contains 65 calories and a 6 oz. glass of orange juice contains 85. In addition, the orange has fiber to aid in digestion and make you feel full longer. Juices can be very high in sugar, resulting in a sugar spike and crash, as well as the extra calories. Orange juice is better than soda for weight control but oranges are better than their juice.
References
- MayoClinic.com; Is Juicing Healthier Than Eating Whole Fruits or Vegetables?; Jennifer K. Nelson R.D., L.D.
- Mayo Clinic; Juicing Fruits and Vegetables: Some Touted Benefits are Far-fetched; February 9, 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet
- Centers for Disease Control and Prevention: Fruits and Vegetables
- CDC: Fruits and Veggies Matter: Eat a Variety of Fruits and Vegetables Every Day
- USDA: ChooseMyPlate
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