If you find it difficult to get the recommended amount of fruits and vegetables into your diet each day, juicing can be a convenient way to increase your intake. Furthermore, a review of 22 studies found that drinking juice made from fresh fruits and vegetables or blended powder concentrate improved folate and antioxidant levels, including beta carotene, vitamin C, and vitamin E 9.
If you struggle to eat enough fruits and vegetables each day, juicing is a convenient way to get a wide range of important nutrients.
Plenty of evidence links whole fruits and vegetables to a reduced risk of disease, but studies on fruit and vegetable juices are harder to find. The health benefits of fruits and vegetables are partly due to their high antioxidant content, but fiber also plays an important role.
Many antioxidants are bound to fiber and get released in your digestive system A high intake of fruits and vegetables shows promise in many areas of health. For example, juices may reduce your risk of heart disease. Apple and pomegranate juices have been linked to reduced blood pressure and cholesterol levels 11 , Additionally, consuming fruit and vegetable juices in liquid form or blended concentrations may reduce homocysteine levels and markers of oxidative stress, both of which are linked to improved heart health 9.
These are antioxidants found in plant foods and believed to protect brain cells. Despite these results, more studies are needed to better understand the health effects of fruit and vegetable juices 9. Juicing advocates often claim that drinking juice is better than eating whole fruits and vegetables. For example, the antioxidants that are naturally bound to plant fibers are lost during the juicing process. They may play an important role in the health benefits of whole fruits and vegetables 15 , Some soluble fiber will remain, but the majority of insoluble fiber is removed.
Higher fiber intakes have been associated with lower risks of heart disease, obesity, and type 2 diabetes 17 , Studies have shown that increasing soluble fiber , in particular, may improve blood sugar and cholesterol levels 19 , One study compared eating whole apples to drinking apple juice.
It found that drinking clear apple juice increased LDL bad cholesterol levels by 6. This effect is thought to be due to the fiber content of whole apples People also tend to feel more full when they eat whole fruits, compared with when they drink the juice equivalent 20 , 22 , One study compared the effects of blending and juicing on the nutrient content of grapefruit. Results showed that blending, which retains more fiber, is a better technique for obtaining higher levels of beneficial plant compounds The level of fiber in your juices will depend on what type of juicer you use, but some sources suggest adding leftover pulp to other foods or drinks to increase fiber intake.
Additionally, a study found that adding naturally occurring levels of fiber to juice did not enhance feelings of fullness Eating whole fruits and vegetables is better for your health. Juicing causes you to miss out on beneficial fiber and antioxidants. Most juice diets involve consuming —1, calories per day from juices only, resulting in a severe calorie deficit and fast weight loss.
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.
Most juicing diets involve severe calorie restriction, which is generally unsustainable in the long term and can lead to a slower metabolism. But depending on which type of machine you use, juicing can strain out most of the fiber and possibly other unknown beneficial substances, says Maxine Siegel, R.
An auger-style juicer tends to leave more fiber-rich pulp than a juice extractor or centrifugal juicer. Check our juicers buying guides for an explanation of the differences. In contrast, using a blender retains everything in the produce. The best fruits to blend are pears, apples, and watermelon. Think that store-bought smoothie is healthy? On the ' Consumer ' TV show, host Jack Rico learns how to whip up a more nutritious beverage right at home. As a science journalist, my goal is to empower consumers to make informed decisions about health products, practices, and treatments.
I aim to investigate what works, what doesn't, and what may be causing actual harm when it comes to people's health. As a civilian, my passions include science fiction, running, Queens, and my cat. Follow me on Twitter: catharob. Sign In. Become a Member. Remember Me. Forgot username or password? Not a member? Juicing extracts the juice from fresh fruits or vegetables. The liquid contains most of the vitamins, minerals and plant chemicals phytonutrients found in the fruit.
However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing. 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. Consider blending instead of juicing.
Blending the edible parts of fruits and vegetables produces a drink that contains more healthy phytonutrients and fiber. Fiber can help you feel full. If you try juicing, make only as much juice as you can drink at once; harmful bacteria can grow quickly in freshly squeezed juice.
If you buy commercially produced fresh juice, select a pasteurized product. Katherine Zeratsky, R. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.
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