Juice cleanses have become a popular trend, with many people trying them to lose weight, "detoxify" their bodies, or improve their skin. A juice cleanse is a diet where a person almost exclusively drinks fruit and vegetable juices for a period ranging from one to ten days. While fruit and vegetable juices can boost levels of important vitamins and antioxidants, it's important to understand both the potential benefits and the risks associated with this type of diet.
What is a Juice Cleanse?
A juice cleanse is a short-term, liquid-only diet that involves consuming only juices made from fruits and vegetables. These diets are often promoted as a way to lose weight, clear toxins from the body, and improve overall health. Some juice cleanses involve homemade concoctions with water, lemon, and added spices, while others rely on pre-packaged juice products.
Potential Benefits of Juicing
Advocates of juice cleanses make numerous claims about their potential benefits. It is believed that they help with weight loss, clear toxins from their body and improve their skin condition. Let's take a closer look at some of these claims:
Juicing for Health
Fruits and vegetables are packed with vitamins, minerals, and plant chemicals that benefit health and help prevent chronic conditions. They are a good source of phenolic compounds, which have antioxidant, immune-supporting, and antibacterial properties. Fruit juices may also help lower blood pressure and cholesterol levels. Studies have shown that fruit and vegetable juices can boost levels of important vitamins and antioxidants, including folate, vitamin C, vitamin E, and beta carotene. So, in theory, a juice cleanse is helpful for people who find it hard to eat enough fruits and vegetables.
Juicing for Weight Loss
Juice cleanses may lead to initial weight loss due to calorie restriction. A 2017 study found that a 3-day juice-only diet altered the gut bacteria in 20 healthy adult participants, resulting in substantial weight losses that lasted after the study ended. The researchers suggested this might be due to changes in the participants’ gut bacteria. However, it's important to note that the participants only consumed 1,310 calories per day, which is below the recommended daily calorie intake for weight maintenance.
Read also: Explore the pros and cons of fruit juice detoxes.
Juicing to ‘Detox’
Some detox treatments have been shown to improve liver detoxification and remove environmental pollutants from the body. An increase in fluid consumption can help kidney function, and some nutritional compounds may help in the removal of non-organic waste products in the body. However, the authors of a 2015 review suggest that clinical studies on detoxification have significant flaws in methodology and low participant numbers. Much of the promoted evidence also comes from animal research, which can’t necessarily be applied to humans. The concept of detoxifying by eating or drinking certain diets is a myth. The liver and kidneys remove toxins and waste. All you need to do to support these organs is maintain a well-balanced diet and be mindful of excess alcohol and added sugars.
Juicing for Skin Health
Some proponents claim that juice cleanses can improve skin health. However, the evidence for this claim is limited, with most studies being conducted on animals. More studies with humans are needed before any conclusions can be drawn.
Risks and Downsides of Juice Cleanses
Despite the potential benefits, there are several risks and downsides associated with juice cleanses:
Lack of Fiber
Fiber is stripped out of fruits and vegetables during the juicing process. Juices also have less dietary fiber than whole fruits and vegetables. Dietary fiber has many health benefits. It promotes blood sugar management, heart health, and gut health and is associated with a reduced risk of developing colorectal cancer.
Nutrient Deficiencies
Juice cleanses don't give you enough nutrition. A person on a juice cleanse may not consume enough proteins or fats. Both of these are crucial to physical health, healing, and brain function. Eliminating food groups for extended periods may also lead to malnourishment.
Read also: Juice Cleanse: Benefits and Risks
Unsustainable Weight Loss
Severe caloric restriction is not sustainable for most people and rarely leads to long-term weight loss. It may also increase a person’s risk of other complications. Not only is rapid weight loss unhealthy, but it doesn't last. The weight loss you may see is mostly due to the lack of food in your GI tract and the loss of muscle experienced during a juice cleanse. In most cases, a person will return to their starting weight quickly once caloric restriction ends.
Low Blood Sugar
Consuming an insufficient number of calories can cause a person to experience symptoms relating to low blood sugar, including fainting, weakness, dehydration, headaches, and hunger.
Dehydration
If a juice cleanse includes laxatives or other methods of bowel stimulation, a person could lose too many nutrients in their stool. This can lead to dehydration and imbalanced electrolytes.
Kidney Health
Many fruits and vegetables are rich in nutrients that can assist in the good working of the kidneys. Increasing fluid consumption can also be beneficial for kidney function. However, some foods are high in oxalate, a compound that can increase a person’s risk of kidney problems when consumed in high quantities. Foods high in oxalate include spinach and beets. People living with chronic kidney disease may be at risk of oxalate nephropathy. In rare cases, healthy people may also be at risk of this. Oxalate nephropathy is a condition in which the body cannot excrete enough oxalate through urine, causing it to build up in kidney tissue. In rare cases, this can cause kidney failure. Anyone with kidney disease should not undergo a juice cleanse.
Gut Bacteria Changes
Proponents claim that juice cleanses can alter a person’s gut bacteria. However, research shows that juice-only diets have a limited effect on gut bacteria composition. A study from Northwestern University says juicing isn’t healthy if you’re not eating anything else.
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
Increased Risk of Eating Disorders
Juicing may increase the risk of eating disorders. For example, an obsessive preoccupation with health-promoting foods and an avoidance of foods considered “less healthy” can lead to orthorexia nervosa.
Other Potential Side Effects
Most people who do juice cleanses don’t eat enough solid food to meet their energy needs. This may lead to increased hunger and energy restrictions that could cause symptoms like tiredness, headaches, and irritability.
High Sugar Content
Without fiber, sugar-loving bacteria can multiply, and juice has a high concentration of sugar per serving. For example, one medium-sized naval orange has about 66 calories and 12 grams of sugar. One serving (8 ounces) of fresh-squeezed orange juice has roughly 112 calories and 21 grams of sugar. The high sugar content in juice fuels harmful bacteria, disrupting your gut and mouth microbiome.
Alternatives to Juice Cleanses
There is insufficient evidence to assess the efficacy of juice cleanses. Someone wishing to lose or maintain a healthy weight and support their body’s natural processes can try the following alternatives:
Balanced Diet
Eating a balanced diet and staying adequately hydrated are the best ways to maintain a healthy weight and support the body’s removal of toxins. Focus on eating whole foods, including veggies, fruits, beans, nuts and whole grains.
Plant-Based Diets
Based on minimally processed foods, these diets are naturally rich in fruit and vegetables and are associated with reduced body weight. With good planning, a plant-based diet can provide all the nutrients necessary for good health.
Intermittent Fasting
This involves abstaining from eating for limited periods and eating a regular diet at other times. Reviews have linked intermittent fasting with weight loss and improvements in insulin sensitivity.
Smoothies
One delicious way to get the potential benefits of juicing, plus the natural fiber from these foods, is to enjoy fruits and veggies in smoothie form. Try blending your favorite fruits and veggies with some Greek yogurt or soy milk for protein. For a green smoothie, pair kale or spinach with a frozen banana.