Is Juicing Really Good for You? Health Professionals Explain

Fall is a time when many feel the need to make some changes in their lives and live a healthier lifestyle. Juicing is a popular wellness activity that continues to gain momentum within the clean food movement. Just take a look at your Instagram feed which will be filled with brightly colored concoctions. But is it really? Pure juices made from vitamins-packed vegetables and fruits are a popular way to get healthy. But is this a good idea?

According to Monica Auslander Moreno (founder of Essence Nutrition in Miami, resident dietitian for Miami Marlins), “Common beliefs that juicing can help with clearer skin, energy, detoxification, increased vitamin and mineral intake, and healthier bowels are not always true”. These beliefs have created a whole new industry that encompasses everything from premium juice brands to standalone shops all over the globe.

People are choosing to have a healthier alternative to coffee dates and opt for the “juice date”, which is available at their local juice bar. This is how far this trend has come. This cold-pressed detoxing elixir is popular for its easy and quick way to stock up on nutrients. It can be made in seconds using a juicer, or you can pick it up at your local grocery store. There are some misconceptions about this practice that many health professionals believe to be false.

Brittany Modell, a New York-based registered dietitian and certified intuitive food counselor, told that many consumers believe that juicers are better than eating raw fruits and vegetables and that it is not really true. “When you juice fruits or vegetables, you extract the fiber which is very beneficial for gut health and heart health as well as management of blood.”

Dr. Cynthia Barrett, a certified nutritionist and founder of Wellness Couture, New York, who specializes in microbiome testing, said that this does not allow for proper absorption. “The downside to juicing, however, is that you lose the most important nutrients parts of the fruit, such as the seeds, pulp, and skin. You are unable to digest the nutrients properly if you remove the fiber.”

When you chew on a piece or fruit, the first stage of digestion occurs in your mouth. This enzyme, called amylase, helps to break down the carbohydrate in the fruit. Then, she explained, amylase sends signals to your stomach and small intestinales to release additional enzymes such as protease which breaks down proteins and lipase which breaks down fats.

Dr. Barrett says that just drinking juice will not give your digestive track enough time to release digestive enzymes necessary for proper digestion and absorption. Dr. Barrett also says that juices that are rushed to the small intestine and stomach can spike blood sugar. This is because there is no fiber in the vegetable or fruit, which would normally slow down digestion.

Caroll Lee, the founder and CEO at Provenance Meals (an organic, prepared meal delivery company in New York and Los Angeles), suggests that you check the ingredients of any bottled juice. Lee, who is also a certified coach and health coach, tells that women should consume no more than twenty-four grams of sugar per day. Some bottles have 45 grams of sugar. It is important to read labels. Juicing at home with a slow juicer (or centrifugal juicer) is a healthier option. You have more control over the ingredients and it is also cheaper than buying juice from a store, which can run up to $15 per bottle.

Lee suggests avoiding pineapples, grapes, apples, and grapes when juicing at home. She suggests choosing low-carb vegetables like celery, cucumbers, and herbs such as cilantro, parsley or basil. She also recommends adding chia seeds to make a superfood high in fiber, easy digestible, and that absorbs more than 10 times its weight in water.

Dr. Barrett suggests adding bitter greens such as mustard greens, arugula and Brussel sprouts to your juice, which are rich in antioxidants. She also recommends paying attention to the color of fruits and vegetables when selecting which ones to juice.

Modell suggests that you make a smoothie if you don’t want to drink the natural juice. Modell said that smoothies are versatile and often contain fiber and protein. “I offer smoothie recipes all the times and encourage at least one type of carb, fat, or protein to be added. Protein could be soy milk or nut butter, as well as Greek yogurt. Nut butter and avocados could be fat. Smoothies are made with a blender, not a juicer. They retain all the nutrients and don’t waste any pulp. Because the juice is not extracted, smoothies have a greater positive effect on the body than juicing.”

Modell said that if you enjoy the taste and feel the benefits of juice, it is a great option to consuming sugary coffees and soft drinks. Our bodies enter survival mode when we limit solid food. Cortisol can be created, which is a stress hormone, and this can cause long-term health problems. Juicing can be used as a cleanse, or as a meal replacement. Modell explains that the metabolism slows down to adapt and compensate. Your body can also shut down if it doesn’t have enough energy to fuel other vital organs.

Doctor says that when we are in survival mode, the brain sends chemicals to our brain to encourage us to eat more food to survive. Modell says that the body should be able to do its best to get out of danger and return to its natural range. This means that juices are something you can enjoy, but only as an addition to your daily meals. “A refreshing juice can be a treat,” says Moreno. He also notes that juicing greens, fruits, and lemon with hydration can be beneficial for athletes who are looking to make their own rehydration solution similar to Gatorade.