Drinking juice on an empty stomach in the morning is a common habit for many people. Some claim that there are health benefits to doing this, while others argue that it may actually be harmful. There are pros and cons to drinking juice in the morning before eating breakfast. In this article, we’ll explore the potential benefits and downsides and help you decide if juicing in the morning on an empty stomach is right for you.
Potential Benefits of Morning Juice
Here are some of the purported benefits of drinking juice first thing in the morning:
May Improve Hydration
Drinking juice when you wake up may help restore fluids lost during sleep. Starting your day well-hydrated can improve energy levels and brain function.
May Provide Nutrients
Fresh fruit and vegetable juices are rich in vitamins, minerals, and phytonutrients. Getting a concentrated dose first thing can help meet your daily nutrient needs.
May Boost Metabolism
Some research suggests that certain fruits and vegetables may give your metabolism a morning boost when consumed on an empty stomach.
May Aid Digestion
The nutrients and enzymes in juice may help stimulate digestion and regularity when consumed first thing in the morning.
Easy to Consume
Juice is quick and easy to drink compared to eating whole fruits or veggies first thing. It can be a convenient way to get nutrients when you’re rushed in the morning.
Potential Downsides of Morning Juice
Despite the possible upsides, there are also some potential cons to drinking juice on an empty stomach in the AM:
Blood Sugar Spikes
The natural sugars in juice are released quickly into the bloodstream when consumed without food. This can cause blood sugar and insulin spikes.
Hunger and Cravings
The liquid calories may not fill you up. This can lead to hunger, cravings, and overeating later in the day.
Tooth Decay
The acids in juice can erode tooth enamel. Drinking it alone without other food allows it to linger on teeth.
Lacks Fiber
Juice lacks the gut-filling fiber of whole fruits and veggies. Fiber helps control blood sugar spikes.
Nutrient Loss
Some nutrients are damaged or lost in the juicing process. You miss out on beneficial insoluble fiber when just drinking the juice.
Tips for Drinking Morning Juice
If you want to enjoy juice in the AM, here are some tips to make it more nutritious and lower in sugar:
Add Protein
Add protein powder or nut butter to your juice to help stabilize blood sugar and increase satiety.
Pair with Whole Foods
Enjoy juice alongside whole fruits, eggs, oatmeal, or other fiber-rich foods to promote fullness.
Add Healthy Fats
Blend in avocado, nut butters, seeds, or coconut to slow sugar absorption and add creaminess.
Use Vegetable Juice
Opt for low-sugar vegetable juices over fruit juices more often.
Drink Slowly
Sip juice slowly rather than gulping it down to prevent blood sugar spikes.
Rinse Your Mouth
Swish water in your mouth after drinking juice to wash away acids and prevent tooth decay.
Best and Worst Juices for Morning
Some juices may be better morning options than others based on their nutrient and sugar contents. Here are some of the best and worst juices to drink in the morning:
Best Morning Juices
| Juice | Benefits |
|---|---|
| Green juice with spinach, kale, cucumber, celery | Low in sugar, packed with vitamins, minerals, and antioxidants |
| Carrot, beet, ginger juice | Anti-inflammatory and may stimulate digestion |
| Tomato juice | Rich in vitamin C and lycopene |
| Orange juice | High in vitamin C and convenient |
Worst Morning Juices
| Juice | Downsides |
|---|---|
| Apple juice | Very high in sugar without much fiber |
| Grape juice | Also high in sugar with less nutrients than whole grapes |
| Cranberry juice cocktail | High in added sugar, not 100% juice |
| Pomegranate juice | Higher in calories and natural sugar than other juices |
Should You Drink Juice on an Empty Stomach?
Based on the potential pros and cons, here are some final tips on whether or not drinking juice on an empty stomach is a good choice for you:
It Depends on Your Health
If you have diabetes or blood sugar issues, it’s better to avoid juicing on an empty stomach. Those with gut issues may also do better eating whole foods to get fiber.
Drink Vegetable Juice for Nutrients
If you do juice in the morning, stick to low-sugar vegetables to get the nutrients without the blood sugar spike.
Pair with Protein and Fiber
Always pair juice with protein, fat, and fiber from whole foods to fill you up, slow absorption, and stabilize blood sugar.
Limit Portions
Stick to a small glass of juice, around 8 ounces or less, rather than large portions that spike blood sugar.
Wait 30 Minutes Before Brushing
Hold off on brushing your teeth for about 30 minutes after juicing to prevent tooth enamel erosion.
Consider Your Lifestyle
If you have an active lifestyle and fast metabolism, you may handle juice better than sedentary people.
Talk to Your Doctor
Check with your doctor about juicing if you have any medical conditions or take medications that can be affected.
The Bottom Line
Drinking juice on an empty stomach can provide hydration and nutrients, but may also spike blood sugar. Having juice alone won’t fill you up like whole foods higher in protein and fiber. The key is balancing juice with solid foods, opting for vegetable juices, and drinking small portions. Talk to your healthcare provider to see if morning juicing is right for your health goals and needs.
