Will Juicing Improve My Health?
Juicing is no healthier than eating whole fruits and vegetables. When comparing gram weights, juice is not more nutritious than the whole produce. In fact, it is often lower in many nutrients, and the beneficial fiber is near zero. Contrary to some claims, your body does not absorb the nutrients better in juice form.
That said, juice does contain nutrients. Many people prefer drinking juice to eating whole fruits and vegetables. So if juicing helps you increase your consumption of produce, that is generally a good thing for most people. However, you will get more health benefits from finding ways to increase your daily consumption of whole fruits and vegetables than by only drinking their juice alone, so that should be your main goal if health is your reason for juicing.
Will Juicing Cleanse or Detox My Body?
In a word, no. Juice will not cleanse your body. There is no scientific evidence showing that ingredients in juices help to eliminate toxins. In fact, your body is well-equipped with its own detoxing systems (including the circulatory, respiratory and digestive systems). To keep your organs functioning at peak performance, a balanced diet consisting of minimally-processed, nutrient-dense foods is needed. The body cannot survive on the nutrients in fruits and vegetables (or their juice) alone. Therefore, a juicing cleanse may actually be preventing the body from functioning optimally. In addition, healthy adults have no reason to give the gut a rest from fiber intake. In fact, for optimal intestinal function and overall health, it is best to consume nutrient-dense, fiber-rich foods every day. Learn more about the truth behind common detox diet claims.
Does Juicing Help with Weight Loss?
Maybe… but maybe not.
First, it's important to remember that no single food causes obesity, and the inclusion or exclusion of any single food or food group will not cause weight loss. Weight loss comes down to consuming fewer calories than you burn on a regular basis. Juicing can either help or hinder this depending on how much you're consuming (and what else you're eating).
Doing the math, on average, an ounce of ''mixed juice'' contains about 15 calories. If you need 1,400-1,500 calories daily to achieve weekly weight loss, you could drink a whopping 96 ounces of this juice (about 12 cups) each day and still stay in that calorie range, which should result in weight loss. On this sample juicing diet, you would, however, only be getting 9 grams of fiber (36% of your need) and 25 grams of protein (41% of your need) each day, which is far from ideal. This unbalanced nutrient intake would result in immediate muscle mass loss and an increase in hunger and food cravings. Other nutrients such as fat, vitamins and minerals would also be severely lacking. Successful and safe long-term weight loss would not be achievable on such a plan. When followed for a few days, this type of juice fast would probably not harm a healthy adult. However, if followed for several weeks, or if followed by people with certain medical conditions, this type of fast could lead to dangerous complications (more on that below).
Remember that the best weight-loss plan helps you achieve balance and moderation with a wide variety of foods that you enjoy and can stick with eating for the long term. Juicing may result in some weight loss, but it's a crash diet at best.
On the flip side, if you add juice to your current diet (and continue eating other whole foods), you could easily over-consume calories and not lose weight at all. A 12-ounce glass of juice typically contains 180 calories. Adding a couple of these glasses on top of your regular daily intake would likely put you out of your weight-loss calorie range and could result in weight gain.
Although most of us would prefer a quick fix or weight-loss boost, remember that weight loss is not so simple. Eating more of any one food likely won't change your weight for the better.
Health Concerns with Juicing
Juicing could have potential food-medication interactions and medical complications for some people. For example:
Article created on: 2/12/2013
The Truth About Juicing and Your Health
To Juice or Not to Juice;That is the Question
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