Juices are a popular way to get more vitamins and minerals into your diet. However, they can also be a source of sugar and calories.
Including “quality” juices in moderation can be an important part of reaching your vegetable and fruit goals. But how do you know what constitutes a quality juice?
1. Look for 100% fruit juice.
Many of the fabulous benefits of whole fruit are lost during the juicing process. The most important loss is fiber, which is what improves your digestive function and helps you feel full. Additionally, juice concentrates a lot of natural sugar into one very sippable drink. This is part of the reason that excessive juice consumption has been linked to a higher body mass index, or BMI, and may contribute to tooth decay.
The only exception to this rule is 100% fruit juice, which contains no added water or sweeteners, and can be a good source of vitamin C. But don’t let the label fool you. A number of companies dilute their 100% fruit juice products with cheaper juices like white grape or pear to make them more affordable, reports Cheddar News.
While a little bit of juice can be beneficial, most of us should be drinking water instead, a lesson from juicing training courses. Juice also has a tendency to displace more nutritious foods and should be seen as a treat or snack rather than an everyday beverage. In addition, it is hard to meet your recommended nutrient intake when consuming juice because it does not provide the filling qualities of a whole fruit.
Research has shown that high consumption of 100% fruit juice is associated with an increased risk of obesity in children and adults. But the studies have their limitations, such as using self-reported dietary intake data that can be inaccurate, and pooling different studies of 100% fruit juice consumption and weight change, which could lead to exposure misclassification. The research is also limited by the fact that most of the studies examined only children and adults who were already overweight or obese.
2. Mix it up.
Juicing involves grinding or squeezing whole fruits and/or vegetables to create juice. The process may help to unlock nutrients that are difficult for your body to absorb from whole foods. Depending on what you choose to put in your juicer, you can reap the benefits of vitamins, minerals and antioxidants. Cucumber is hydrating and contains magnesium, potassium and silica while kale is loaded with vitamin C and helps to reduce inflammation. Combine them with an apple and parsley for a refreshing skin tonic. Or, boost your immunity by combining broccoli (another superfood) with oranges and kiwis.
But, as Eat This Not That points out, juicing isn’t necessarily better for you than eating whole fruits and vegetables. For one thing, juicing can remove the fiber from fruit and veggies. Fiber is important because it can help lower blood sugar, regulate bowel movements and maintain a healthy weight.
It’s also hard to get enough dietary fiber by drinking juice alone. That’s why it’s best to use juice as a way to add fruits and vegetables to your diet rather than make it your sole source of fruits and veggies.
When you do drink juice, opt for the 100% variety to avoid added sugar. And be sure to dilute it with water to control portion sizes. Also, remember to avoid flavored drinks as they are often full of sugar and calories. Finally, it’s best to consume unpasteurized juices only if you’re at low risk for foodborne illness. This includes children, pregnant women and people with weakened immune systems. Otherwise, stick to pasteurized juices. It’s also a good idea to drink juice quickly as leftover juice can breed bacteria that can lead to foodborne illness.
3. Drink it fast.
Juicing can be an excellent way to get vitamins, minerals and antioxidants into your diet in a quick and convenient drink. However, it’s important to note that juice is not a substitute for whole fruits and vegetables. In fact, drinking too much juice can lead to nutrient deficiencies because of the lack of fiber and other nutrients that are found in whole foods. The best practice is to stick with the recommended serving of 1-2 cups (240-480 ml) of juice per day, and to focus on whole fruits and vegetables as your primary source of nutrients.
The benefits of juicing are clear: you can easily consume large amounts of vitamins and nutrients in one glass of juice, in the form that your body will absorb most efficiently. Additionally, juicing allows you to make use of produce that might otherwise be waste, such as an overabundance of kale or cucumbers growing faster than you can eat them (or even plant them).
However, relying on juice alone, especially as part of a juice cleanse, can lead to a number of health problems. For example, without the added fiber of whole foods, juicing removes important digestive and appetite regulation nutrients. Further, consuming too much juice can cause a spike in blood sugar levels, as well as deplete your body of essential fluids.
In addition, some foods used in juicing, such as spinach and beets, are high in oxalates, which can raise your risk of kidney disease. As with any eating plan, it’s also important to talk to your doctor before starting a juicing regimen. And be wary of any juicing plan that claims to cure certain diseases or provide significant health benefits, as these claims are often not backed by scientific evidence.
4. Take the pulp.
Juicing is a fun way to get more fruits and veggies into your diet, but it’s not necessarily a healthful choice. When you rely on juice alone to meet your daily fruit and vegetable quotas, or as a substitute for a meal (like in a juice cleanse), you can end up missing out on important nutrients.
A juicer squeezes the liquid out of fruits and vegetables, but leaves behind piles of pulp that contain vitamins and minerals. Instead of throwing this away, use a fine mesh strainer or elastic nut milk bag to reclaim the leftover pulp. Mix it with cheese, olive oil, seasonings and an egg to make colorful veggie meatballs or burgers. Alternatively, toss the pulp into a compost bin or into your garden as a nutrient-rich natural fertilizer.
Relying on juice alone also means losing out on dietary fiber, which is essential for digestive health and appetite regulation. Without the fiber from whole fruits and vegetables, juiced fruit sugars can be absorbed into the body much more quickly, leading to an unhealthy spike in blood sugar levels.
If you’re planning on juicing, try to incorporate vegetables and a small amount of fruits into your recipes. This will help you keep your sugar intake in check while still getting the health benefits of a juice. If you prefer smoothies, stick to the “healthy plate model” of two-part vegetables and one-part fruits and avoid high-sugar options like berry or grapefruit juice. Then enjoy a glass of juice as a treat—not a replacement for a meal.
5. Store it properly.
When juices are stored in an open container the amount of oxygen in the liquid increases and over time this degrades its nutrient content. To minimize the amount of air in your juices use a vacuum jug or glass bottle that will allow you to pour your liquid without letting any air into the jug, this will keep its nutritional value up as much as possible.
Also be sure to drink your juice as soon as possible. If you leave it to sit it will begin to change color and taste. This is because the natural chemicals in the fruit and vegetables are reacting with the air and becoming less beneficial. It is also best to drink juice on an empty stomach so that the nutrients can get into your body quickly.
Another important consideration when drinking juice is how it affects your water intake. Drinking too much juice can lead to dehydration which can have a negative impact on your health. Always drink water throughout the day to ensure your body is well hydrated.
If you are concerned about how much sugar is in your juices try mixing some of them with vegetables to decrease the overall calorie count. This way you can still get the vitamins and minerals you need while decreasing the sugar.
Juicing can help you eat more fruits and vegetables, but it is important to remember that you still need to eat the whole foods that are high in fiber for proper digestion. If you have any health concerns or you need to be on a restricted diet, be sure to talk to your health care provider before attempting a juice cleanse.
