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Juicing is so popular these days as an easy and convenient way to include fresh produce in your diet. Juice lovers claim that juicing provides numerous health benefits, while skeptics argue that it may have drawbacks.
What's the deal?
Benefits of Juicing:
Increased Nutrient Intake: Juicing allows you to consume a higher quantity and variety of fruits and vegetables than you might otherwise eat in whole form. It's certainly faster and easier than eating a huge plate of raw fruits and vegetables. If you are not going to eat any vegetables and this helps you get in some of the nutrients from the vegetables, perhaps this is worthwhile to add to your diet.
Easier Nutrient Absorption: The juicing process breaks down the cellular structure of fruits and vegetables, making some nutrients more easily digestible and absorbable. This can be especially beneficial for individuals with compromised digestive systems or difficulty consuming whole fruits and vegetables, or anyone having had serious digestive issues (surgery, needing TPN or tube feeds, gastroparesis - not caused by diabetes)
Hydration: Juices are predominantly water-based, contributing to hydration
Convenient: Juicing can be a convenient way to consume a variety of fruits and vegetables, particularly for those with busy lifestyles.
Drawbacks of Juicing:
Loss of Fiber: One of the significant drawbacks of juicing is the removal of dietary fiber. Fiber plays a crucial role in regulating digestion, promoting satiety, and maintaining stable blood sugar levels. Juices, lacking fiber, may lead to a rapid spike in blood sugar levels, especially if they contain primarily fruits. I do NOT recommend juicing for those with diabetes, pre-diabetes, or anyone that is prone to sugar highs/lows. Fiber is also important for our gut microbiome.
High Sugar Content: Fruits are naturally rich in sugars, and juicing can concentrate these sugars. Consuming excessive amounts of fruit juice can lead to an increased intake of calories and sugars, potentially causing spikes in blood sugar levels and contributing to weight gain or adverse effects on individuals with diabetes or insulin resistance. I recommend vegetable-heavy juice - mostly leafy greens, celery, etc.
Cost and Equipment: Juicing can be an expensive endeavor, both in terms of the initial investment in juicing equipment and the cost of purchasing large quantities of fruits and vegetables. Additionally, juicing requires time for preparation, cleaning, and sourcing fresh produce. If you are purchasing from outside, they can also be very expensive.
Can be high in calories and sugar: Just because it's vegetables and fruits, we don't need huge amounts of only their juice. If you would never be able to eat the amount of fresh produce they use in your juice, it's likely too much juice.
I recommend incorporating fresh juices every once in a while as part of a balanced diet that includes eating (and chewing) whole fruits and vegetables. Moderation, variety, and mindful consumption are key. Please don't rely on juicing for the majority of your nutrients. Eating the produce is very important!
If you're struggling to find the foods that help you feel your best, check out my free mini-course on getting started!