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Juicing is simply, ‘drinking juice’. It is often associated with “detoxing” or “cleansing,” whether for wellness or weight loss, and with the goal of replacing an entire day’s worth of meals. According to Guidelines for Americans, fruits, and vegetables are associated with a reduced risk of many chronic diseases, including heart disease and certain types of cancers.
A few Americans meet the daily recommended fruit and vegetable intake in the form of juice. Is juice a good way to improve intake? Do trendy cold-pressed juices really boost energy and cure disease? what role can juice play in a healthy diet?
Here are a few pros and cons you should know!
Juicing & Its Pros!
#1. Getting more produce
Most people do not consume nearly enough fruit. Combining whole fruit and 100 percent fruit juice is the most effective way to meet the fruit shortfall, without paying more. For some people, 100 percent juice is the lower-cost option for meeting nutrient requirements.
#2. Better diet quality
Drinking 100 percent fruit juice is associated with improved diet quality in children and adults, particularly with making sure children, adolescents, and teens get enough critical nutrients like vitamins A and C, folate, potassium, and magnesium.
#3. Phytonutrient boost
Along with vitamins and minerals, juice may give you a phytonutrient boost. Phytonutrients are compounds made by plants that have antioxidant, anti-inflammatory, or other benefits for health.
Juicing & Its Cons!
#1. Lack of fiber
While drinking your fruits and vegetables is a convenient way to reach your daily produce goals, eating whole fruits and veggies, will likely leave you satisfied with the intact fiber. When you eat a piece of whole fruit, its intact fiber slows the digestion of the natural sugars. When you drink juice, you get sugar without fiber to slow it down.
#2. Not all juices are equal
‘Juicing’ refers to juice extraction from fruits and vegetables, but not all juices are created equal, and many are not 100 percent juice. Some are filtered, while juice blends or juice cocktails may contain one or more juices, with much of the sugar coming from added sugars. These types of juice don’t offer as much nutrition as 100 percent juice or whole fruits and vegetables.
#3. It’s not “magic.”
Even though juice provides phytonutrients, it isn’t a magic elixir for boosting the immune system or detoxing. The liver needs protein and adequate calories to transform toxins into a form that we can eliminate. Our intestines need fiber to speed that elimination. Also, our gut microbiota plays a role in immunity, and those microbes feed on fiber, which is not highly available through ‘juices’.