Hey guys, one of our readers suggested that we do a post on juicing fruits and vegetables, so we wanted to share our opinion on the topic!
Most of you will no doubt enjoy a glass or two of fruit juice, or perhaps a vegetable juice… but do you know if it’s really healthy or not? Many ‘experts’ in the field have suggested juicing detoxes or cleanses to help detoxify the body and to rid yourself of unwanted weight or fat. This is not necessarily the case as most detoxes and cleanses are not in fact healthy! Limiting processed food while on a detox is usually the factor which contributes most to weight loss, compared to the actual fruit juice intake. Because of this, more individuals should think twice before embarking on a juice detox or cleanse and to research all health claims made by the ‘expert’.
When juicing fruits and vegetables you’re essentially left with the sugar and water content from the food. By removing the skins, seeds and pulp of fruits, you are removing most of the essential nutrients. By removing the fibre, you won’t get that full feeling as if you were eating the fruit itself. By restricting your meal to a glass of juice you may also be tempted to binge or crave unhealthy treats and snacks. This can easily lead to weight gain instead of the weight loss you might be looking for. It is also important to remember that the calories of fruit juice can quickly add up if using large amount of fruits. Not to mention the hit of sugar your body would be receiving if you were to drink a fruit juice with no other foods (eg. carbs or fibre, which can slow absorption of sugars).
Juicing shouldn’t be the sole way to meet your needs of fruits and veggies. The Australian Dietary Guidelines suggests individuals consume 5-6 serves of vegetables and 2 serves of fruit per day while limiting intake of fruit drinks. It is important to continue eating whole pieces of fruits and veggies to ensure you’re gaining the most nutrients. Important components of fruit and veggies (fibre, starches, phytochemicals etc.) are needed for optimal nutrition. Fruit keeps you full, and can be eaten for snacks, added to breakfasts or desserts, and are a versatile ingredient in baking!
This being said, juicing can be a good way to get in a larger variety of fruits and vegetables than normal. If you’re a fussy eater it may be a good way to introduce yourself to different flavours of fruits and vegetables. Mixing them with other fruits or veggies of your choice may allow a gradual introduction that may not happen otherwise if you were to cook and eat them plain. It can also be a way to meet your recommended intakes for these foods if you are struggling to meet them or can only consume liquids as part of a health practitioner controlled meal plan (eg. a medical condition or chewing difficulties).
However, blending some fruits and veggies into a smoothie type drink is okay if the food is whole with pulp, seeds and some skins intact. This method helps retain the most nutrients and can be a good idea if you are in a rush and don’t have time to prepare something else. Whole berries, bananas, grapes, watermelon and high water content fruits and veggies are best used when blending. If the product becomes too thick, you can add water to thin it out a little to a drinkable consistency!
So while juices are fine to consume in moderation, we do not recommend they be drank as a meal replacement or as part of a detox for a long period of time. We acknowledge that fruit juices are a popular choice in the warmer months, but they should not replace eating whole fruits or vegetables! Blending is a more preferred method if you decide to drink rather than eat your fresh produce. We hope you liked this topic, please like this post or share to your friends to help spread the word!
Mission Nutrition 🙂
Mission Nutrition 