Many doctors recommend whole fruits and vegetables because they contain a lot of fiber, vitamins and plant chemicals that make you feel full. But some people struggle to get enough whole foods into their diets.
Juicing allows them to consume more fruit and vegetables without worrying about the calorie content. However, the juicing process destroys the fiber and most of the beneficial plant chemicals.
1. Freshness
When you make your own juices in a juicer at home, you know exactly what you’re drinking. Compared to store-bought fruit juices, you can control the amount of sugar you’re adding and how much fat or fiber is in your drink. This can help you maintain a healthy weight and manage your blood glucose levels, or follow a juice therapy class.
However, juicing does not always give you the full range of nutrients that whole fruits and vegetables provide. When you juice, some of the fibre – which is important for digestive health and lowering the risk of heart disease, diabetes, asthma and inflammatory conditions like rheumatoid arthritis – is lost. This is because the juicer separates the liquid from the fruit and vegetable, leaving the skin and pulp behind. If you want to drink fresh juices, try to choose those made with a slow masticating juicer and make them as soon as possible to avoid losing any of the fibre.
Whole fruits and vegetables contain many vitamins, minerals and plant chemicals (phytonutrients) that are good for you, which your body can absorb easily. These phytochemicals can prevent and treat diseases, such as heart disease, diabetes, rheumatoid arthritis and even cancer. Juices may also contain some of these phytochemicals, but usually in smaller amounts than whole foods.
Juices can be a convenient way to meet your daily nutrient requirements, especially for people who find it difficult to eat enough vegetables and fruits, or those with chronic illnesses such as digestive issues and diabetes. But, it is important to remember that juices should only be consumed as a healthy snack or part of a balanced meal and not as a replacement for eating whole fruits and vegetables.
The main reason that juices are less healthy than eating whole fruits and vegetables is that juicing removes the fibre. Without the fibre, the natural sugars in fruit juice are more likely to spike your blood sugar and lead to overeating. In addition, juicing often contains added sugar, which is more likely to contribute to obesity and metabolic disorders.
2. Convenience
Juicing is a convenient way to add fruits and vegetables to your diet, especially if you don’t enjoy whole foods or have trouble eating enough of them. However, drinking juice should never be considered a replacement for whole fruit. Eating whole fruits and vegetables provides many health benefits that are not available in juice, including fiber (which aids in digestion and helps maintain healthy blood sugar levels), a variety of vitamins and minerals, and beneficial plant compounds called polyphenols.
One big problem with juice is that it can be very high in sugar and calories. It takes five or six oranges to fill a cup of juice, so it is easy to overdo it on the sugar. Also, juice is acidic and can damage teeth. This is why it’s important to practice proper oral hygiene when drinking juice and drink it through a straw.
Another disadvantage of juicing is that the process removes the insoluble fiber from fruits and vegetables. Insoluble fiber is essential for proper digestive function, and it slows the absorption of sugar in the bloodstream. Many people don’t eat enough fiber, so drinking juice can provide them with a valuable source of this nutrient.
In addition, a lot of juices are high in sugar and low in the “good” fats and protein found in whole fruits and vegetables. When consumed in large quantities, juices can lead to a spike and crash in blood sugar, leaving you feeling hungry and tired. It’s best to use juice as a treat, and not a regular beverage.
Eating whole fruits and vegetables is the best way to get a wide range of nutrients, which are not available in juice. Unless you are drinking 100% pure juice, many juices will be sweetened with sugar or artificial sweeteners to make them more appealing. This can make the juice more appealing, but it also means you are getting more sugar and fewer of the nutrients that come from whole fruits and vegetables. If you’re going to drink juice, try to limit it to one or two servings per day and pair it with a protein-rich food or healthy fat like yogurt, nuts, or seeds.
3. Cost
While juices are an excellent way to get your fruits & veggies in, they can be costly. It’s also important to remember that juicing is only one part of a healthy diet. Consuming a variety of whole foods is the most optimal approach for a balanced eating plan.
Eating whole fruits offers more benefits than drinking fruit juice. When you eat whole fruit, the fibers are left intact which helps slow down sugar absorption into your bloodstream and can help promote satiety. Additionally, dietary fiber is an essential component of your gut health and can help prevent a host of chronic conditions including heart disease, diabetes, and cancer.
When you drink fruit juice, the sugar is absorbed into your body much more quickly and can cause spikes in your blood sugar level which may not be beneficial to your overall health. Additionally, the juicing process destroys the fiber of the fruit which is necessary for proper digestion. This is a big reason why it’s not recommended to consume more than one glass of juice a day.
While juicing is a convenient and healthy way to enjoy some fruits & vegetables, it’s important to keep in mind that consuming too much juice can lead to excess weight gain and dehydration. In addition, the high amounts of sugar can also impact your blood glucose levels and can contribute to heart disease, obesity, high blood pressure, and high cholesterol.
Lastly, many people who juice tend to skip out on other important nutrients that can be found in whole fruits & vegetables such as healthy fats & protein. Eating a balanced diet is always the best way to promote optimal health and performance.
When it comes down to a choice between whole fruits and juices, the answer is really dependent upon your individual needs and lifestyle. It’s also important to consult with a registered dietitian for guidance in creating an eating plan that is right for you.
4. Nutrition
Juicing offers a quick way to get important vitamins & minerals into your diet, especially those you may not be getting enough of from whole foods. But, it is also a concentrated source of sugar and can be low in fiber. The problem is that too much sugar in the diet can lead to obesity & other health problems, so drinking too much juice can be detrimental to your health.
Oftentimes, when people drink juice, they don’t also eat other healthy foods like whole fruits and vegetables or protein-rich foods like nuts & beans. This can leave them feeling hungry a short time after drinking and can result in over-consuming calories as well as missing out on valuable nutrients that they could be getting from other healthy foods.
Many people who are juicing don’t realize that not all juices are created equal. Many are not 100% juice and they can be diluted with water, sugar and other additives that can take away from the nutritional value of the juice. One cup of juice can contain more than 100 grams of sugar, which is a lot of added sugar in your diet.
The juicing process also removes the beneficial phytochemicals that are found in the skins and fiber of the fruits and vegetables, which can reduce your risk for some diseases and illnesses. In some cases, doctors recommend juicing over eating whole fruits because it may be easier for the body to absorb certain nutrients if they are in liquid form.
One of the biggest downsides of juicing is that it can be difficult to control how much you consume because it is so convenient and easy to drink. A glass of juice is equivalent to several pieces of fruit and can pack in a lot of extra calories quickly. This can be a problem for those who are trying to lose weight or manage their diabetes, as excessive sugar consumption can cause blood sugar levels to spike and become unhealthy.
Eating whole fruits is also associated with a lower risk of type 2 diabetes because they have a slower rate of sugar absorption into the bloodstream and they also supply your body with fiber, which can help to regulate your blood sugar levels. Although juicing is not recommended as a daily habit, it can be an excellent choice for those who need a quick and easy way to get the important vitamins and minerals that they need without having to chew or swallow solid food.