Juicing vegetables and fruits is a popular way to get an extra serving of produce into your diet. Some people juice romaine lettuce in particular because it’s packed with nutrients. But is juicing romaine lettuce actually good for you? Let’s take a closer look at the pros and cons.
Pros of Juicing Romaine Lettuce
Here are some potential benefits of juicing romaine lettuce:
Nutrient-Dense
Romaine lettuce is low in calories but high in important vitamins, minerals and antioxidants. One cup of shredded romaine contains (1):
| Vitamin K | 80% DV |
|---|---|
| Vitamin A | 29% DV |
| Folate | 10% DV |
Juicing romaine allows you to consume a concentrated dose of these nutrients. Getting your produce in liquid form can increase absorption of certain vitamins and minerals as well (2).
May Promote Weight Loss
Juices are lower in calories than blended smoothies. Replacing a meal with a low-calorie, nutrient-dense juice can aid weight loss efforts (3).
One study gave overweight adults either a calorie-restricted diet with juice or a calorie-restricted diet alone. After 6 weeks, the juice group lost 1 kg more than the diet-only group (4).
Another study had 115 obese adults drink a prepared juice or eat whole fruits and veggies. The juice group experienced greater decreases in body weight after 12 weeks (5).
Drinking lettuce juice may support weight loss due to its low calorie and high water content.
Easy to Digest
Juicing breaks down produce into an easily absorbable liquid form. This makes juices easier to digest than solid foods.
People with digestive issues like irritable bowel syndrome (IBS) may benefit from juicing. The liquid form puts less strain on the digestive system (6).
Those with poor appetite or difficulty eating solid foods due to illness may also find juicing beneficial.
Hydrating
Lettuce juice is mostly water. This makes it great for hydration, especially in hot weather or after exercise.
Staying hydrated is crucial for health. Drinking lettuce juice can help you meet your daily fluid needs.
Cons of Juicing Romaine Lettuce
Despite the potential benefits, there are some downsides to juicing romaine lettuce:
Nutrient Loss
Juicing strips away romaine’s fiber content. Fiber provides many health benefits and helps keep you feeling full (7).
Some nutrients are also lost or reduced during the juicing process. For example, juicing destroys vitamin K and removes B vitamins like folate and niacin (8).
You can compensate for this nutrient loss by eating the leftover lettuce pulp after juicing. Adding pulp back into your juice is also an option.
Reduced Satiety
Liquid meals are less filling than solid food. Without protein, fat or fiber, lettuce juice may not keep you full.
One study found that smoothies do not suppress hunger or reduce subsequent calorie intake compared to solid foods (9).
You may find yourself hungry again soon after drinking lettuce juice. Include protein like Greek yogurt to help increase satiety.
High in Oxalates
Romaine lettuce contains oxalates, which are anti-nutrients that can bind to minerals like calcium. High oxalate levels can increase your risk of kidney stones (10).
Those prone to kidney stones may want to moderate their lettuce juice intake. Cooking lettuce reduces its oxalate content.
Risk of Contamination
Romaine from the grocery store comes pre-washed, but juicing makes contamination from bacteria like E. coli more of a concern. Without proper cleaning, juices pose a higher food safety risk.
Be sure to wash lettuce thoroughly before juicing. Using pasteurized juice may be safer for those with compromised immune systems.
Nutrition Comparison of Romaine Lettuce Juice vs. Solid
How much nutrition do you retain when juicing romaine lettuce? Here is a nutrition comparison of 1 cup (55 grams) of shredded romaine vs. 3/4 cup (177 ml) of romaine juice (1, 11):
| Romaine Lettuce | Romaine Lettuce Juice | |
|---|---|---|
| Calories | 8 | 6 |
| Protein | 1 gram | 1 gram |
| Carbs | 1 gram | 1 gram |
| Fiber | 1 gram | 0 grams |
| Vitamin K | 55 mcg | 36 mcg |
| Vitamin A | 733 IU | 473 IU |
| Folate | 30 mcg | 12 mcg |
Juicing causes some loss of vitamin K, vitamin A, folate and fiber. To reduce nutrient degradation, drink juices shortly after making them.
Healthy Recipes with Romaine Lettuce Juice
Here are some nutritious juice recipe ideas using romaine lettuce:
Green Juice
Ingredients:
- 2 leaves romaine lettuce
- 2 stalks celery
- 1 cucumber
- 1 apple
- 1⁄2 lemon
- 1 inch ginger
- Ice cubes
Juice all ingredients except ice and pour over ice to serve.
Tropical Green Juice
Ingredients:
- 1 cup chopped romaine
- 1 cup pineapple chunks
- 1 cup coconut water
- 1⁄2 cup mango chunks
- 1⁄2 banana
- 1⁄2 lime, peeled
- Ice cubes
Juice all ingredients except ice and pour over ice.
Lettuce Apple Carrot Juice
Ingredients:
- 2 romaine lettuce leaves
- 2 apples
- 3 carrots, tops removed
- 1 inch ginger
- Ice cubes
Juice all ingredients except ice and pour over ice.
Should You Be Juicing Romaine Lettuce?
Juicing romaine lettuce can add beneficial vitamins, minerals and antioxidants to your diet. It may also promote weight loss.
However, the fiber and some nutrients are lost in the juicing process. Drinking lettuce juice on its own may not keep you as full as eating solid lettuce either.
Enjoy lettuce juice in moderation alongside balanced, whole foods meals for the best health results. Alternate drinking juice with eating salads made with romaine to get the benefits of both juice and solid vegetable intake.
Drink lettuce juice soon after making it and combine it with substances like Greek yogurt or chia seeds to increase the protein, fiber and nutrients.
Romaine lettuce juice can be a healthy addition to your diet for most people when consumed wisely.