Juicing has become a popular way to incorporate more fruits and vegetables into the diet. It involves extracting natural juices from produce using a juicer, separating the liquids from the solids. While juicing can be a convenient way to consume nutrients, it’s essential to approach it with awareness and consider both its benefits and drawbacks.
What is Juicing?
Juicing is the process of extracting natural juices from fruits and vegetables. This requires a juicer, a machine that blends whole produce to separate the liquids from the solids. The juice is then consumed, while the remaining fiber, seeds, and pulp are typically discarded or used for other purposes like composting or baking.
A Brief History of Juice
Juicing has been around for centuries, but its popularity exploded in the 1990s with the rise of juice bars and home juicing. This trend also led to an increased interest in juice cleanses as a solution for various health conditions. A juice cleanse, or juice fast, involves consuming only or mostly juice for a specific period. While juice cleanses remain popular for reasons like weight loss, their benefits have not been proven by research and may have potential downsides.
Points to Consider When Juicing
While juicing can be a way to incorporate more fruits and vegetables into your diet, it's important to approach it with caution.
Loss of Fiber
One of the main drawbacks of juicing is the loss of fiber. When fruits and vegetables are juiced, the fiber-rich pulp is typically discarded. Fiber plays a crucial role in digestion, helps regulate blood sugar levels, and promotes feelings of fullness. Without fiber, the sugars in juice are more rapidly absorbed by your body, which can lead to blood sugar spikes.
Read also: Explore the pros and cons of fruit juice detoxes.
The Benefits of Juicing
Juicing offers several potential benefits, primarily related to nutrient intake and potential health improvements.
Nutritional Benefits
Juices made from fruits and vegetables are rich in vitamins and minerals (micronutrients). Fruit juices can provide micronutrients at levels similar to those of whole fruits, although with less fiber.
Weight Management
Juicing alone will not directly lead to weight loss unless calorie intake is also limited. However, juices can provide nutrients that are important for a balanced diet. 100% juice without added sugars can be a healthful part of a weight management plan when consumed in moderation. Unlike processed foods and beverages with added sugars, natural fruit and vegetable juices contain beneficial nutrients and fiber. Consulting a registered dietitian can help create a personalized weight management plan.
Health Benefits
Research suggests that fruit and vegetable juices may have cardiovascular health benefits, such as lowering blood pressure and improving lipid levels. Studies have examined juices like pomegranate, guava, cherry, grape, and beetroot, with mixtures of juices found to be the most beneficial due to the variety of antioxidants, vitamins, and minerals. While juice typically contains less fiber than whole fruits, prune juice is an exception, providing almost 3 grams of fiber per eight ounces.
Juice Diets: An Overview
Juice diets, often marketed as juice fasts, cleanses, or detoxes, involve consuming fruits and vegetables in their liquid form. These diets may involve abstaining from other foods or combining juices with specific solid foods. Calorie intake is typically restrictive.
Read also: Juice Cleanse: Benefits and Risks
How Juice Diets Work
Most extreme juice diets are limited to a short period, usually between three days and one week. Juice diets that permit some solid foods and more calories may be followed for a longer duration. Juice-only diets are usually vegetarian and can also be vegan, though some plans allow the addition of honey or yogurt to the juice.
What to Eat on a Juice Diet
As the name suggests, juice diets involve consuming only juiced fruits and vegetables, either homemade or ready-made. In extreme cases, all solid foods are excluded, although some plans may include soups. Green juices, made with celery, spinach, or kale, are often included to ensure sufficient intake of green leafy vegetables.
Is the Juice Diet Healthy?
Juicing whole fruits and vegetables eliminates certain nutrients, including dietary fiber and other beneficial nutrients found in or just under the skin and in the seeds.
Nutrient Deficiencies
The mineral iron, crucial for supporting energy levels, and fats, including essential omega-3 fatty acids, are key nutrients likely to be missing from a juice-only diet. Fats are essential for hormonal production and balance, as well as for cognitive function. Another important macronutrient likely to be lacking is protein, which is needed to maintain muscle and support growth, repair, and hormone production.
High Sugar Content
Juices made from fruit are high in sugar. Juicing releases the sugars in fruit, making them ‘free’ sugars, which are more quickly absorbed into the bloodstream due to the removal of fiber. This rapid rise in blood sugar levels, combined with a lack of fiber, may result in hunger and cravings. Some experts have expressed concern that drinking fructose in liquid form may impact the liver and potentially increase appetite and cravings by fooling the brain. The British Dental Association has also confirmed a link between juice consumption and tooth decay.
Read also: Renal Diet Guide: Navigating Orange Juice Consumption
Juicing for Weight Loss
Most people are likely to lose some weight on a juice diet because it involves cutting out sources of fat and protein and significantly reducing calorie intake. However, this weight loss is unlikely to be sustainable in the long term once you return to your regular eating habits. The amount of weight lost will depend on individual circumstances, including how much weight there was to lose at the outset. Some evidence suggests that a short-term three-day juice diet may have benefits for gut health, which may in turn benefit longer-term weight maintenance, as the balance of bacteria in the gut is thought to influence weight.
Juicing for Better Skin
Raw fruits and vegetables are excellent sources of skin-supportive nutrients like collagen-supportive vitamin C and skin-friendly beta-carotene (vitamin A). However, some of these beneficial nutrients, like vitamins A, E, and K, need fat to be absorbed, and the lack of fat in a juice diet may impact how well we access these vitamins. Healthy, youthful skin also requires protein and polyunsaturated fats such as omega-3 fatty acids, both of which are typically deficient in a juice-only diet. Other dietary changes implicated in a juice diet, such as eliminating refined sugars, processed foods, and alcohol, may support improvements in skin condition.
Mood-Boosting Effects
Some reports indicate a general improvement in mood when combined with lifestyle changes. This may be more related to other dietary changes, such as reducing processed and junk foods, as well as eliminating alcohol, caffeine, and refined sugars.
A Nutritionist's View
There is little scientific evidence to support juice diets as an approach to better health. Following this type of diet for longer than a couple of days is unlikely to provide all the necessary nutrients, which puts individuals at risk of health issues. While fruits and vegetables are an important part of a balanced diet, unsweetened juice only counts as one of the recommended daily servings, regardless of how much is consumed, because juice does not contain the fiber found in whole fruits and vegetables.
Detoxification and Cleansing
The body has a built-in detoxification system that includes the liver, kidneys, lungs, gut, and skin. Therefore, it is not necessary to follow a juice diet to kick-start the detox process, as the body works continuously to do this.
Recommendations
If considering a short-term juice diet, make the juices at home with fresh, organic produce, focusing on vegetables and flavoring with a small amount of fruit. Juice only as much as needed to optimize nutrient intake and add back some of the extracted pulp to ensure the inclusion of fiber and valuable phytonutrients. Vary the fruits and vegetables used to optimize nutrient intake.
Who Should Avoid Juice Diets?
Individuals with medical conditions or those on prescribed medication should consult their healthcare provider before making any drastic changes to their eating patterns. The high consumption of natural sugars in juicing can cause blood-sugar levels to fluctuate, so those with diabetes or blood sugar management issues should avoid juice diets.
It is also advisable to avoid juice diets if you:
- are pregnant or breastfeeding
- are elderly or under 18
- are recovering from surgery
- have kidney or liver conditions
- have epilepsy
- have anemia or low blood pressure
- have a history of eating disorders
Does the Juice Diet Work?
In the short term, juicing may lead to feeling more energized and even result in some weight loss. However, any extreme diet that removes multiple food groups is best approached with caution. The diet is often unsustainable, and any weight lost is likely to be regained upon returning to regular eating habits. Furthermore, it is a high-sugar diet, so it may increase feelings of hunger and have a negative impact on liver health, sleep, and teeth.
The 21-Day Juice Fast
The 21-day juice fast is a more extended and restrictive version of a typical juice cleanse. It involves consuming only juice for a significant period, often with additional phases incorporating light and raw foods.
How Does the 21-Day Juice Cleanse Claim to Work?
Guidelines for a 21-day juice fast vary. Some plans recommend fruit and vegetable juices only for 21 days, while most plans suggest juices for up to one week, followed by a week of vegetable soups and smoothies, and then raw foods, but no meats or animal foods, to gradually get the digestive tract working again.
Reasons for Adopting a 21-Day Juice Fast
People may choose a 21-day juice fast for different reasons, including:
- Weight loss, due to significantly reduced calorie consumption.
- "Detoxing" the body of heavy metals and other harmful substances.
- Spiritual practice, seeking mental clarity through fasting.
What Can You Eat on the 21-Day Juice Fast Diet?
The parameters of a 21-day juice fast are variable and largely depend on individual preferences. Many plans involve the following phases:
- A seven-day phase of consuming only freshly made fruit and vegetable juices and water: Homemade juices are recommended to avoid added sugars or other ingredients. Some people dilute their juice with equal parts juice and filtered water or drink 8 ounces of juice followed by 8 ounces of water.
- A second phase of "light" eating: This often involves three to seven days of eating low-calorie, plant-based foods like soups, salads, and smoothies. This phase is intended to allow the body to readjust to solid foods after a week of a liquid diet.
- A third phase of "raw" eating: In this phase, about 75 percent of the intake comes from fresh, raw foods, while the other 25 percent can come from cooked foods. Meat and poultry are usually discouraged, as are cooking methods like frying and breading.
Foods to Include
During the juices-only phase of the fast, you can drink juices with the following ingredients:
- Apples
- Berries
- Bananas
- Citrus fruits
- Kiwi
- Pomegranate
- Pineapple
- Lemon juice
- Watermelon
- Bell peppers
- Cucumber
- Celery
- Fresh herbs
- Leafy greens like kale, spinach, and chard
- Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
- Carrots
- Zucchini
Foods to Avoid
- Meats, including chicken, pork, beef, and lamb
- Dairy foods like cheese, milk, and yogurt
- Beans and legumes
- Grains like bread, pasta, rice, oats, and quinoa
- Nuts and seeds
- Added fats like cooking oils, salad dressings, and mayonnaise
- Sugar-sweetened beverages
- Alcohol
Potential Benefits of the 21-Day Juice Fast Diet (and Why They May Not Last)
By consuming only juice for a week (and very light meals for two additional weeks), calorie intake is significantly reduced, likely leading to weight loss. However, this is not a healthy or sustainable path to long-term weight loss. Fruit and vegetable juices have virtually no protein and are very low in calories, leading to loss of water and muscle. When usual eating habits are resumed, weight lost during the fast is likely to be regained.
The claim that a three-week juice fast will "detox" the body also lacks scientific evidence. The kidneys and liver perform this function 24/7, and the best way to support these organs is with a healthy, balanced diet high in whole fruits, vegetables, and other high-fiber foods, and low in salt and added sugars, especially in ultra-processed foods and alcohol.
As for the mental and spiritual clarity purported to come from fasting, more scientific evidence is needed. Studies suggest that each person will have a unique mental, emotional, and spiritual response to fasting.
Risks of the 21-Day Juice Fast
Going on a 21-day juice fast isn’t without risks.
- Nutrient Deficiencies: Fruits and vegetables lack protein, fat, and certain micronutrients like vitamin B12. Going without these nutrients for too long could lead to deficiencies.
- Elevated Blood Sugar: Fruit juice is very high in sugar, which can cause high blood sugar in someone with diabetes or prediabetes.
- Undesirable Changes from Low Fiber: Juice diets lacking in fiber can cause harmful changes to oral and gut bacteria, and low fiber intake could slow down digestion, causing constipation.
- Unsustainable Weight Loss: Rapid weight loss isn’t usually lasting weight loss and could lead to a cycle of yo-yo dieting.
- Lack of Scientific Evidence: Scientific evidence doesn’t support juicing’s claim to detoxify the body or individual organs.
- Social Isolation: The restrictive nature of a 21-day juice fast could mean three weeks of difficulty socializing over meals.
Is the 21-Day Juice Fast Diet Right for You?
A juice fast should not be considered a healthy choice simply because it is promoted by an influencer.
Top 7 Juicing Recipes for a Well-Balanced Diet
These seven juicing recipes are made from nutrient-rich fruits and vegetables and have no added sugars. This makes them a great addition to a well-balanced diet. However, they are not intended as a replacement to a diverse and nutritionally complete eating plan.
1. Green Juice
- Highlighted ingredients: 1 handful spinach leaves, ½ green apple (with core removed), ½ inch peeled piece of ginger, ¼ peeled lemon, water as needed.
- Benefits of Green Juice: Spinach is rich in vitamin K, which supports bone health and blood clotting, as well as vitamin A, which supports eye health, and folate, which the body needs to make DNA and red blood cells. Green apples provide a refreshingly tart taste and vitamin C, which helps support a healthy immune system.
2. Carrot and Ginger Juice
- Highlighted ingredients: 2 medium peeled carrots, ½ inch peeled piece of ginger, ¼ peeled lemon, water as needed.
- Benefits of Carrot and Ginger Juice: Carrots are a source of carotenoids, which are turned into vitamin A by the body. Vitamin A supports normal vision, immune, and reproductive health. Ginger can help reduce occasional bloating and gas and contains antioxidants that protect cells from damage.
3. Apple and Kale Juice
- Highlighted ingredients: 1 apple (with core removed), 3 kale leaves, 1 celery stalk, ½ cucumber, water as needed.
- Benefits of Apple and Kale Juice: Kale is low in calories and rich in nutrients. As a cruciferous vegetable, it can positively impact the immune system and support healthy blood pressure levels. Cucumber provides vitamin K, vitamin C, and potassium.
4. Beetroot and Berry Blast
- Highlighted ingredients: ½ peeled beetroot, ⅛ cup strawberries (green tops removed), ⅛ cup raspberries, ¼ peeled lemon, water as needed.
- Benefits of Beetroot and Berry Blast Juice: Beetroot juice is a source of nitrates, which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health. Berries can support healthy blood sugar levels and help with weight management.
5. Citrus and Celery Juice
- Highlighted ingredients: 1 peeled orange, 1 celery stalk, ¼ cucumber, water as needed.
- Benefits of Citrus and Celery Juice: Oranges contain vitamin C, a powerful antioxidant that can protect cells from free radical damage. Celery provides a boost of vitamin K, folate, and potassium.
6. Pineapple and Spinach Juice
- Highlighted ingredients: 1 cup pineapple chunks, 1 cup spinach, ½ apple (with core removed), ¼ peeled lemon, water as needed.
- Benefits: Pineapple is a rich source of manganese, which plays a role in the formation of bones and can support a healthy metabolism and immune system.
7. Watermelon Mint Juice
- Highlighted ingredients: 1 cup seedless watermelon chunks, 6-8 fresh mint leaves, ½ peeled lime, water as needed.
- Benefits of Watermelon Mint Juice: Watermelon juice can provide a sweet flavor without loading up on sugar, providing potassium, which supports nerve and muscle function. Mint leaves contain natural essential oils that have antioxidant properties.
The Spring Juice Cleanse: A Seasonal Approach
As spring emerges, it’s a great time to reset your body with a five-day juice cleanse. Spring is synonymous with renewal, and a healthy spring detox can help shed the sluggishness of winter while jumpstarting wellness goals.
Benefits of Cleansing in Spring
Our bodies naturally sync with seasonal changes. During winter, we tend to consume heavier meals and move less. A juice cleanse in spring aids in digestion, boosts energy, and supports natural detoxification. It’s a gentle way to assist the liver and kidney detox using nutrient-dense produce like leafy greens, beets, lemons, and herbs. While research on long-term benefits is mixed, short-term juice cleanses can be effective for resetting unhealthy habits, improving hydration, and increasing the intake of raw fruits and vegetables. Many people report enhanced energy levels, clearer skin, reduced bloating, and a stronger mind-body connection during and after a short cleanse.
Cold-Pressed Juice vs. Traditional Juicing
Cold-pressed juicing uses hydraulic pressure to extract juice, preserving more nutrients and enzymes than traditional centrifugal juicing. This method produces higher-quality juices ideal for a cleanse, maximizing nutritional intake.
Post-Cleanse Transition
Reintroduce solids gradually, starting with fruit, steamed veggies, and whole grains.
Storing Juices for Freshness
Freshly made juice is at its most nutritious and flavorful within the first 72 hours, so how it’s stored can make or break a cleanse. Using cold-pressed juice bottles, typically made from BPA-free, recyclable PET plastic, is a smart move. If planning to make all juices ahead of time, use bottles with tamper-evident caps. Store juices refrigerated immediately after pressing.