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Does juicing in the morning help?

Juicing has become an increasingly popular health trend in recent years. Many people swear by starting their day with a fresh juice made from fruits and vegetables. Proponents of morning juicing claim it provides a concentrated dose of nutrients to give you an energy boost first thing in the morning. But does the science back up these purported benefits? Let’s take a closer look.

The Potential Benefits of Morning Juicing

There are several reasons why juicing in the morning may provide health advantages:

  • Increased nutrient intake – Juices made from fruits and veggies provide vitamins, minerals, and phytonutrients in an easy-to-absorb liquid form.
  • Energy boost – The natural sugars in fruit juices can help wake you up in the morning and the nutrients may boost energy levels.
  • Hydration – Starting your day with a tall glass of juice can help hydrate your body after sleep.
  • Weight loss – Some claim juicing kickstarts metabolism and the nutrients may curb appetite.
  • Detoxification – Proponents believe flooding your body with nutrients in juice form may help remove toxins.
  • Digestion – The nutrients and enzymes in juices may aid digestion and regularity.
  • Convenience – Juicing is fast and requires little cleanup compared to preparing whole fruits and vegetables.

Potential Downsides of Juicing

Despite the touted benefits, there are some potential downsides to consider with juicing:

  • Sugar content – Fruit juices contain high amounts of natural sugars with little fiber, which may spike blood sugar.
  • Missing fiber – The pulp containing beneficial fiber is discarded during juicing.
  • Cost – A good juicer and large amounts of fresh produce can be expensive.
  • Prep and cleanup – It takes time to chop, juice, and clean-up.
  • Not as filling – Liquid calories may leave you hungrier than eating whole fruits and veggies.
  • Nutrient loss – Some nutrients are destroyed by heat from juicing.
  • Sustainability – Discarding pulp creates more food waste.

Juicing Considerations

Here are some things to keep in mind if you want to try juicing in the morning:

  • Use more vegetables than fruit – Go easy on high-sugar fruits and aim for at least half veggies.
  • Add healthy fats – Pair juices with sources of fat and protein to help absorption and satiety.
  • Don’t skip meals – Juice shouldn’t replace balanced whole meals.
  • Rotate produce – Vary your fruits and vegetables for a range of nutrients.
  • Drink soon – For maximum nutrients, drink juice soon after making it.
  • Watch portions – Limit juice to one small glass per day to control calories.
  • Consider pulp – Add some back in for fiber, if your juicer allows.
  • Make vegetable juice – Lower sugar vegetable juices offer different benefits.
  • Supplement if needed – Add protein powder, greens powder, probiotics, etc.
  • Try other methods – Smoothies, whole fruits and veggies also provide great morning nutrition.

The Verdict

Based on the evidence, here are some conclusions on morning juicing:

  • Juicing provides an extra boost of produce compared to typical breakfasts.
  • Fruit-heavy juices have risks like blood sugar spikes, while veggie juices are lower risk.
  • Juicing removes valuable fiber, making whole fruits and veggies better options.
  • Juices are less satisfying than solid meals and snacks.
  • Combining juices with fiber, fat, protein helps increase fullness and nutrient absorption.
  • Juicing is no silver bullet for health or weight loss on its own.
  • Juicing can fit into a healthy routine when used properly to complement whole foods.

Nutritional Comparison of Juicing vs Whole Fruits/Vegetables

This table compares the nutrition in 1 cup of juice vs 1 cup of blended whole produce:

Nutrient 1 Cup Carrot Juice 1 Cup Blended Carrots
Calories 94 105
Protein (g) 2 3
Fiber (g) 2 12
Sugar (g) 16 12
Vitamin A (%) 828% 1204%
Vitamin C (%) 32% 22%
Iron (%) 10% 6%

As you can see, juicing removes a significant amount of fiber and increases sugar content compared to blended whole carrots, despite lower calories. Vitamin levels can be higher in juice, but blending helps retain more nutrients as well. Comparisons for other produce show similar results.

Sample 1-Day Juice Cleanse Schedule

If you want to try a juice cleanse, here is a sample schedule for 1 day while keeping calorie intake around 1,200 for women or 1,500 for men:

Time Beverage
7 AM Beet, Carrot, Apple Juice
9 AM Green Juice with Cucumber, Kale, Parsley
11 AM Sweet Potato, Carrot, Ginger Juice
1 PM Mixed Berry and Spinach Smoothie
3 PM Orange, Celery, Fennel Juice
5 PM Carrot, Tomato, Beet Juice with Chia Seeds

Make sure to drink plenty of water in addition to juice. Limit a cleanse to 1-3 days at most, eating regular balanced meals the rest of the time.


Juicing can provide a hefty dose of nutrients in one convenient beverage, but it shouldn’t replace eating whole fruits and vegetables. Juicing works best when incorporated as part of a healthy diet, focusing on veggie juices and limiting high-sugar fruit juices. Any cleanse longer than a couple days removes too many essential nutrients. While juicing in the morning can give you an energy boost, you’ll benefit more from juices paired with balanced meals and snacks throughout the day.

The bottom line is juicing can be a healthy part of your routine when done properly, but relying solely on juices is not sustainable or recommended. Aim to get a wide variety of produce daily from whole foods, using juices to supplement your diet. If you want to try juicing or cleansing, be mindful of your nutritional needs and talk to your doctor, especially if you have any underlying health conditions.