They say that juices can reduce the risk of cancer, boost the immune system, remove toxins from the body, aid digestion and help with weight loss. However, there is no scientific evidence that extracted juices are healthier than the juice obtained by eating the fruit or vegetable itself. Juices aren't a perfect substitute for vegetables. When you drink vegetables, you may miss out on fiber that helps you stay satisfied, reduces the risk of heart disease, and lowers cholesterol.
Choose a juicer that conserves fiber (not an extractor) or add the pulp left over in the juicer to muffins, soups or sauces so you don't lose the benefits of fiber. During the cold-pressed juice extraction process, most of the fiber found in the pulp is removed. Fiber can help lower cholesterol, promote heart health and help regulate the body's use of sugar, preventing blood sugar spikes. And if your juice contains fruit, that can lead to a big dose of sugar.
This is because while fruit offers many health benefits, it can also be high in sugar. When eaten whole, the fruit provides that useful fiber. You get all your sugar straight, says Dr. So juices are often a great way to raise sugars.
Eliminating fiber from juice poses an additional concern. Hashmi explains that fiber is a prebiotic, which is necessary for gut health. All those wonderful bacteria that you have will eat that fiber and will grow and be able to perform all kinds of incredible functions, including producing various vitamins for you. Juices deprive the body of this benefit.
In addition, although some juicers reserve the pulp, many lack the pulp. This doesn't actually allow for adequate absorption, says Dr. Cynthia Barrett, certified nutrition specialist and founder and executive director of Wellness Couture in New York, which specializes in gut microbiome testing. Barrett to TZR, adding that the same thing happens with vegetables.
For example, when you chew a fruit, the first part of digestion occurs in the mouth, when an enzyme called amylase is released that helps break down the carbohydrates in the fruit. From there, he explains, amylase sends a signal to the stomach and small intestine to release other enzymes, such as protease, which breaks down proteins, and lipase, which breaks down fats. Drinking pure fruit juice can cause an increase in blood sugar, especially in the case of juice diets, and may increase the risk of diabetes. This process heats the juice to kill harmful bacteria and extend its shelf life, but it can damage some of the nutrients and heat-sensitive plant compounds found in fresh juice (.
Any weight you lose on a juice diet is because you consume fewer calories, but in the meantime, your body may not get enough protein from a juice diet. The most inveterate drinkers of green juice prefer freshly made juice at home, but you can also buy it in cafeterias that specialize in juice.