Juicing is a hot trend. There are many juice bars opening all over the country and people have started to stock their homes with juicers. Juices made from fresh-squeezed juices and freshly bottled juices are a popular way of getting the health benefits of fruits, vegetables, and are highly recommended by dieters who want to lose weight. Are Juicing health benefits claims true?
The Health Claims
Juicing health benefits advocates claim that juice is a great way to get lots of fruits and vegetables, and it’s easier for people to absorb nutrients from juices than whole foods. This is only partially true. You can literally squeeze out many vitamins, minerals, and phytochemicals from fruits and veggies by juicing them. However, you also lose fiber, which is a component of fruits, vegetables, and other whole plant foods that contributes to satiety, and improves heart and digestive health.
The Pros & Cons
To make a glass, you need to juice more fruits and vegetables than you would normally consume in one sitting. This means that you’ll get higher levels of phytochemicals and micronutrients. However, you’ll also get more calories and sugar, and less fiber. Drinking mainly vegetable juice can help reduce the sugar content. Kale, celery, and cucumber are all low-sugar options for Juicing health benefits. Or you can stick to a 4-ounce glass of juice which is the equivalent of a whole fruit serving.
Are You able to absorb more nutrients from juice?
One study comparing fresh mangos and juice revealed that people absorb carotenoids from fresh fruits as well as juice. Another study showed no difference in the absorption of carotenoids from fresh carrots and carrot juice.
Is it good for your body?
Your body is equipped to cleanse toxins. That’s why your liver and kidneys work so it is important to drink lots of water and eat fresh food. While it is fine to do a juice cleanse once a week, they don’t provide the nutrients your body needs (such protein and fat) so they are not recommended.
Is Fresh Juice and Bottled Juice the same?
There is also the question of whether pasteurized juice bottled in a jar is as nutritious as fresh juice. To pasteurize bottled juice, it is usually heated. This heat treatment kills potentially dangerous bacteria but also reduces some, but not all, of the juice’s nutrients. Also, juice can lose more nutrients as it is stored. Studies have found that some processed juices, such as orange juice, Concord grape juice, and cloudy apple juice, have high levels health-promoting antioxidants. The high heat used in bottling actually makes tomato juice more nutritious. Because tomato juice contains more lycopene that fresh tomatoes, it has higher levels than fresh ones.
Bottom line
On a 2000-calorie diet, you should consume at least 2.5 cups of vegetables per day and 2 cups of fruits. You can increase your intake by drinking juice, but whole fruits or vegetables should still be part of your daily meals.