How wasteful is juicing?
Introduction
Juicing has become an increasingly popular way to consume fruits and vegetables over the past decade. Proponents claim it is an easy way to get a concentrated dose of nutrients from produce. However, critics argue that juicing strips away the beneficial fiber contained in whole fruits and vegetables, making it a calorie-dense but nutritionally-lacking beverage. In this article, we’ll take an in-depth look at the waste generated by juicing and evaluate if it is indeed a sustainable practice.
Juicing Process and Waste Breakdown
Juicing involves pressing or blending fruits and vegetables to extract their liquid content while removing the solids, such as skin, seeds, and pulp. This process typically discards 30-50% of the produce used as waste. Here is a breakdown of the waste produced when juicing one apple:
| Apple Component | Percentage of Apple |
|---|---|
| Juice Extracted | 65% |
| Skin | 10% |
| Core | 10% |
| Seeds | 5% |
| Pulp and Fiber | 10% |
As you can see, nearly 35% of the apple is wasted via juicing. And that’s just for a single fruit – the waste compounds quickly when juicing larger quantities.
Nutritional Losses
When you juice fruits and vegetables, you lose much of their inherent nutritional value. Here’s a comparison of the nutrients retained when juicing versus eating whole produce:
| Nutrient | Retained When Juicing | Retained When Eating Whole |
|---|---|---|
| Protein | 35% | 100% |
| Fat | 17% | 100% |
| Carbohydrates | 100% | 100% |
| Vitamin C | 100% | 100% |
| Phytochemicals | 35% | 100% |
| Fiber | 0% | 100% |
Juice contains 100% of fruits and vegetables’ carbohydrate content but misses out on the majority of their protein, fat, phytochemicals and fiber. Fiber is especially important, as it helps slow digestion and stabilize blood sugar levels.
Environmental Impacts
In addition to nutritional losses, juicing can generate excess food waste if produce quantities are not properly managed. Up to 40% of the American food supply goes uneaten, and fruit and vegetable waste represents a significant portion of that.
Juicing also requires energy inputs for juicers and refrigeration to preserve the final product. Consider the environmental footprint to produce that wasted produce in the first place – water, cropland and agricultural chemicals are used to grow fruits and vegetables, whether they ultimately get consumed or not.
Cost Comparison
Dollar for dollar, juicing is a more expensive way to consume produce compared to eating it whole. Take a look at the cost difference for 1 cup of raw spinach versus spinach juice:
| Form | Price |
|---|---|
| 1 Cup Raw Spinach | $0.20 |
| 1 Cup Spinach Juice | $2.50 |
It takes approximately 1 pound of spinach to make 1 cup of juice, so you lose a lot of edible volume by juicing.
Beyond the wasted produce itself, juicing requires the purchase of expensive equipment. Juicers can cost $100-400+ for home models. Pricier commercial juicers used in juice bars run $1,500-2,500. That equipment comes with its own environmental footprint in terms of materials and energy used in manufacturing.
Health Drawbacks
While juice contains vitamins and minerals from produce, its lack of fiber, protein and fat make it less satisfying than whole fruit or veggies. Juice is quickly absorbed into the bloodstream, causing rapid spikes and crashes in blood sugar. This can trigger hunger, overeating, and unwanted weight gain over time.
Chewing whole fruits and vegetables provides satisfying fiber, which sustains energy levels. Fiber also feeds the beneficial bacteria in our digestive system, supporting immunity and gut health.
Some proponents claim that juicing is beneficial for detoxing the body, but our kidneys and liver already perform this function effectively when we are healthy. Investing in a juicer for detox purposes provides no added health benefit.
Alternatives to Juicing
If you enjoy juice but want to minimize waste, consider blending produce into smoothies instead. This retains valuable fiber while achieving a creamy, drinkable texture. Focus on adding veggies like spinach and kale over high-sugar fruits.
Meal prepping veggie-based soups is another great way to get a concentrated nutrition boost without wasting anything. Soups made from beet greens, carrot tops, fennel fronds, celery leaves and herb stems provide both flavor and nutrients.
For those who still prefer juicing, home composting pulp and skin can help reduce waste.Some companies are also upcycling fruit and vegetable byproducts from juiceries into new products. Orange peels can become pectin powder, for instance.
Conclusion
While juicing seems like a convenient way to pack in fruits and veggies, it is a relatively wasteful process. Up to half of the volume of produce gets discarded, along with a significant portion of nutrition. Without protein, fat or fiber to provide satiety, juice offers fleeting sustenance and unnecessary excess sugar at a high financial and environmental cost.
Instead, focus on eating a rainbow of whole fruits and veggies. Get creative with smoothies and soups that retain more nutrition and tasting satisfaction. If juicing remains part of your routine, strive to manage waste through composting or upcycling. Avoid getting swept up in juicing trends that generate food and plastic waste without commensurate health benefits.
