A lot of fad diets have come and gone. But, juicing remains a regime that many dieticians swear by.
Many people claim that it helps the body effectively absorb the nutrients from fruits and vegetables.
But the detractors say that juice strips off the necessary fiber. And so, it isn’t as beneficial as having whole fruits and vegetables.
So, let us explore the advantages and disadvantages of juicing to understand which approach is the best.
Advantages of Juicing
1. The Body Absorbs Nutrients Effectively
Being in liquid form, the body can better absorb the nutrients from juices.
This is especially helpful for sick and aged people who find it difficult to digest whole fruits and vegetables.
Moreover, studies have shown that juicing improves overall well-being.
2. Increases Consumption of Fruits and Vegetables
Owing to mass production and processing, fruits, and vegetables don’t have the nutrients they used to.
So, increasing consumption is necessary to compensate for the nutrient loss.
However, it is difficult to eat more than one whole fruit at a time. But, having a glass of fresh juice made of 2-3 fruits is easy.
Hence juicing is an easy way to make up for the nutrient loss.
3. Juicing Preserves Nutrients In Vegetables
Certain nutrients in vegetables like beetroot, carrot, spinach, etc. get lost when cooked. It may be difficult to consume these vegetables raw.
But their juices taste more pleasant and you don’t lose the heat-sensitive nutrients too.
4. Helpful For Kids Who Hates Fruits And Vegetables
Parents know very well how difficult it is to make kids eat their fruits and vegetables. But when it comes to juices, kids are more receptive.
So, juices would be a good way to make kids consume their daily dose of fruits and vegetables.
Disadvantages of Juicing
1. Increases Calorie Intake
All fruits contain fructose, which is a naturally occurring sugar. A glass of fruit juice may contain 2-3 whole fruits, which means you intake a higher quantity of fructose as well. This leads to an overall higher calorie intake.
So, ideally, you should limit yourself to having just one glass of juice a day, combining both fruits and vegetables in equal quantities.
2. Lacks Fibre
Fiber is an important part of the diet that aids indigestion. As juices contain very little fiber, it could adversely affect your health if you resort to just juicing instead of eating whole fruits and vegetables.
To overcome this, have juices just as a supplement in addition to whole fruits and vegetables.
3. Juicing Is Not A Complete Diet
Many people resort to juicing for days at a stretch hoping to detoxify themselves. However, no studies are proving that juicing helps in detoxification.
Moreover, juices don’t contain proteins and fat which are important for a balanced diet.
So, if you are hell-bent on opting for a juicing regime for a few days, at least add protein powder to make it as balanced as possible.
Juicing Can Be Counterproductive For Weight Loss
As mentioned earlier, juices are calorie-rich. And as it doesn’t contain any protein or fat, you could feel hungry within just 1-2 hours of having a glass of juice. So, juices as a meal replacement could be counterproductive for weight loss.
How To Make Juice Without Losing Nutrients?
One of the best methods to absorb the full benefits of fruits and vegetables is to blend the fruits.
You could use a blender or even a good-quality mixer grinder for blending a variety of fruits and vegetables. This way, you don’t lose on the fiber content too.
The next method is a bit more expensive- using a cold press juicer. It extracts juice to maximum efficiency.
You can control the level of pulp in the juice and so incorporate more fiber into the juice. However, it is not as effective as blending.
The one method we discourage is using the juicer jar of a mixer grinder. A lot of pulp and juice remains leftover. So, you don’t get the full benefits from juicing.
The Bottom Line
To wrap up, juicing is a good alternative for those who have dental problems or other health issues that prevent them from eating the whole fruit.
It can be made more beneficial by blending the fruits and vegetables rather than making thin juices devoid of the pulp.
Sometimes particular purposes we drink juices before that we must know the advantages and disadvantages of juicing.
To live healthily follow 3 things: 1.Regular Health Checkups, 2.Proper Diet, 3.Exercise or any physical activity