Juicing has been a common and easy way to consume more healthy fruits and vegetables and detox the body, but is it really good for you?
Dietary guidelines recommend eating seven servings of fruit and vegetables a day, but often people don’t consume that amount. So, the biggest benefit of juicing is it’s a way to squeeze more fruits and vegetables into our diet.
Some juicing proponents say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, get more antioxidants into your diet, help you remove toxins from your body, aid digestion and help you lose weight.
However, Juicing separates the fiber of fruits and vegetables from the juice, and this fiber is essential to increase satiety and regulate our blood glucose levels. When fiber is missing, there is greater fluctuation in blood sugar levels. Also, many find that juicing does not fill you up, so people tend to overeat later in the day.
Juicing can also be harmful to the teeth. The acidity of fruits and vegetables increases when liquefied. The cleansing action of whole foods is important for the disruption of plaque biofilm on the teeth.
So, instead of treating juicing as a cleanse or diet it might be better to adopt healthier eating habits. Instead, try eliminating sugar, refined carbs and processed foods from your diet. But if you’re still trying to squeeze in more fruits and vegetables, you can limit your juicing to one meal a day.Try combining a 3-to-1 ratio of vegetables to fruits when juicing, as fruit juice is a much more concentrated source of calories and sugar. You can make your juice more balanced by adding protein. Some good sources are almond milk, Greek yogurt, flaxseed, and peanut butter.