Juicing: Good or Bad?

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Juicing is a process that extracts the juices from fresh fruits and vegetables. It usually strips away most of the solid matter, including the seeds and pulp, from whole fruits and vegetables. The resulting liquid contains most of the vitamins, minerals, and antioxidants naturally present in the whole fruit or vegetable. Juicing is generally used for two purposes, cleansing or detoxification when solid food is eliminated and only juice is consumed for 3 days to several weeks. Some people believe drinking juice cleanses their bodies of toxins. However, no evidence supports its effectiveness. The second purpose is supplementing a normal diet, Fresh juice can be used as a handy supplement to your daily diet, increasing nutrient intake from fruits and vegetables that you wouldn’t otherwise consume.

Some believe that juicing is better than eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from digesting fiber. They say juicing can reduce your risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight. However, there’s no scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself. But if you don’t enjoy eating fruits and vegetables, juicing may be a way to add them to your diet or to try fruits and vegetables you might not eat. One study found that supplementing with mixed fruit and vegetable juice over 14 weeks improved participants’ nutrient levels of beta carotene, vitamin C, vitamin E, selenium, and folate.

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Can juicing replace meals?

Juicing for weight loss may be a bad idea, Many people use juicing as a weight loss strategy. Most juice diets involve consuming 600–1,000 calories per day from juices only, resulting in a severe calorie deficit and fast weight loss. However, this is very difficult to sustain for more than a few days. While juice diets may help you lose weight in the short term, such a severe calorie restriction can slow your metabolism in the long term. Juice diets are also likely to lead to nutrient deficiencies in the long term, as juices lack many important nutrients. Using juices as a meal replacement can be bad for your body. This is because juice on its own is not nutritionally balanced, as it does not contain sufficient protein or fat. Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health. Additionally, healthy fats are important for sustained energy, hormone balance, and cell membranes. They may also provide the fat-soluble vitamins — vitamins A, D, E, and K. You can make your juice more nutritionally balanced by adding protein and healthy fats. Some good sources are whey protein, almond milk, avocados, Greek yogurt, and peanut butter.

Take away tip

Add fibers to your juice

The level of fiber in your juices will depend on what type of juicer you use, but it’s recommended to add leftover pulp to other foods or drinks to increase fiber intake. Although this is better than throwing the fiber away, evidence suggests that re-adding fiber to juice doesn’t give you the same health benefits as simply eating whole fruits and vegetables. In other words, Juicing is no healthier than eating whole fruits and vegetables.

Q&A: Why juicing can’t replace meals?

If you have the answer please send it to (magazine@factsacademy.com) and receive 10% discount on the upcoming (CNS) certified nutrition specialist course from FACTS.

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