Juicing: Friend or Foe?

 

From cold-pressed to supermarket varieties, the juice craze has really taken off. Cold-pressed juiceries are popping up everywhere and juice cleanses claiming to help with weight loss are on the tips of everyone’s tongues. The idea that all you have to do is drink your veggies to get a high dose of nutrients is appealing. It seems much more simple to down a bottle of juice vs. sitting down to chew your food. But is it as really as healthy as it’s hyped up to be? Is the hefty price tag worth it?

Whether juiced at home, from the supermarket, or cold-pressed, all juicing methods get rid of the pulp from fruits and vegetables, keeping only the juice. There’s a lot of confusion about the health benefits of juicing -let’s weigh in on the pros + cons, and debunk some myths:

Cons

Pros

Fibre is missing. Fibre is one of the major benefits or fruits and vegetables. Without fiber to slow down the rate that sugar enters your bloodstream, your insulin and sugar levels can spike. Fibre is also vital for digestive health and regulating cholesterol. Not satisfying. The volume of the juice may make you feel full initially, but without the fibre, fat, and protein of a balanced meal, it won’t keep you feeling full for very long. Essential nutrients, protein and fat, are missing. Your body can’t survive on the nutrients in juice alone. Without fat, certain vitamins in juice aren’t as readily absorbed by the body. This is also why juice doesn’t qualify as a meal replacement. Not ‘detoxifying’. While many juices claim to ‘detox’ the body, toxins aren’t simply flushed out of the body by food. Your liver, kidneys and lungs do a great job of that for you! Health concerns for people with diabetes or kidney disease. Juicing is discouraged altogether for some populations as it can further complicate health problems.

Can Help Reset Taste Buds. Some people praise the benefits of short term juicing to help them break old habits and kick start healthier eating.  It can help people get away from highly processed foods and appreciate the flavors of fresh foods. Concentrated dose of nutrients. Can be a quick and easy way to get a high dose of nutrients in one go but remember, nothing is like the real thing! Make sure to keep whole fruits and veggies in the mix. Alternative to a cold treat. Fresh juices can be a refreshing treat in the warm weather, try freezing them for home made popsicles. For people with chewing difficulties. If you’re having difficulties with chewing, due to a medical condition or a temporary health issue, juice can be a great way to get your nutrients in. Be sure to check with your doctor or dietitian to make sure it’s appropriate for you.

The Verdict

Juice is perhaps not the ‘miracle worker’ that it’s hailed to be. But all in all, juices can be part of a healthy diet. Just remember that juice doesn’t replace the goodness of fresh fruits and veggies. For optimal health, your best bet is to eat a balanced diet, get your recommended dose of fruits and veggies (7-10 servings daily) and enjoy juice in moderation.

What to Look for in Juices

• Veg out: If you are looking to drink juice, choose one with mostly vegetables (think spinach, kale, beets, carrots, etc) and limit to juices with ½-1 cup of fruit. This helps you avoid the sugar rush that you would get from drinking one with mostly fruits.
• Read the label: Whether the label says that ‘no sugar has been added’ or it’s ‘all natural’, check the sugar content of your juice. As a rule of thumb, remember that 1 tsp of sugar is equal to 4g sugar. So if there’s 28g sugar/serving, this is still 7 tsp of sugar that your body is dealing with at once.

Flavour without Compromise: Tips for Other Flavourful Beverages

• Freeze herbs and fruit in ice cubes and add to water to jazz it up
• Add a splash of juice to water or carbonated water for sweetness
• Opt for flavoured, unsweetened soda water 

Smoothies: How do they compare?

Smoothies tend to be a better balance of nutrients and for this reason, can be a much better option for a quick meal on the go. Since the fibre is still there, it will slow down the rate that sugar hits your bloodstream. There’s also more flexibility to add in more nutrients like protein from nut butter, Greek yogurt and additions like milk, flax, chia seeds, and more. For ideas on how to build a well-balanced smoothie, check out Satisfying Smoothies: How to Build the Perfect Blend.

Thank you to my student Volunteer, Naomi Oh, for her hard work in helping to put this together!

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