Is it good to juicing everyday?
Juicing has become an increasingly popular way for people to increase their intake of fruits and vegetables. Proponents claim that juicing provides a concentrated dose of nutrients that can boost health and vitality. But is juicing something you should do every day? Let’s take a closer look at the potential benefits and downsides.
Potential Benefits of Daily Juicing
Here are some of the touted benefits of making fresh vegetable and fruit juices part of your daily routine:
- Increased vegetable and fruit intake – Juicing lets you consume a wide variety of produce that you might not eat otherwise. You can pack nutrients from kale, beets, carrots and more into one drink.
- Floods your body with antioxidants – Fruits and veggies are rich in antioxidants that help counter oxidative damage from free radicals. Juicing supposedly gives you a megadose of these protective compounds.
- Easy to digest – Since juicing extracts the fluid from produce, it leaves behind the fiber. This makes the nutrients easier for your body to absorb, especially if you have any digestive issues.
- Clearer skin – The nutrient density of juices can lead to clearer, glowing skin from the inside out.
- Immune boosting – The vitamin C and antioxidants in juices may strengthen immune function.
- Weight loss – Some claim juicing kickstarts metabolism and suppresses appetite.
- Reduced inflammation – Compounds in certain fruits and veggies help reduce inflammatory processes underlying chronic diseases.
With all these purported advantages, it’s not surprising that many people want to make juicing an everyday habit. But there are some potential cons to consider as well.
Downsides of Juicing Daily
Here are some of the drawbacks that could come from relying on juicing too heavily:
- Missing out on fiber – Juicing strips away the fiber content of fruits and veggies. Fiber provides many health benefits and keeps your digestive system regular.
- Blood sugar spikes – The juicing process eliminates fiber that slows the absorption of fructose. Rapidly absorbed natural sugars can cause blood sugar spikes.
- Potential nutrient losses – Some nutrients degrade rapidly when exposed to air and light. The juicing process oxidizes nutrients.
- Not as filling – Juices don’t have the protein and fat content of whole fruits and vegetables. You may feel hungrier and take in more calories overall.
- Tooth erosion – Some juices have high acidity that can erode tooth enamel over time, especially from frequent exposure.
- Chemical exposure – Juice pouches and bottles may contain BPA and phthalates that disrupt hormones if they leach into the liquid.
- Cost – Purchased juices can get expensive, especially for organic cold-pressed varieties. Making your own juice requires an expensive appliance.
- Food waste – The leftover pulp from making juices gets thrown out. Using whole produce is more efficient.
- Sugar content – Fruit juices contain a lot of natural sugars without the balancing fiber. This can lead to metabolic problems from sugar overload.
Nutrition Comparison of Juicing vs. Whole Fruits and Vegetables
To see how juicing stacks up nutritionally compared to eating whole produce, let’s look at some numbers.
| Nutrient | 1 Cup Carrot Juice | 1 Cup Raw Carrots |
|---|---|---|
| Calories | 92 | 52 |
| Protein | 2 g | 1 g |
| Fat | 0.5 g | 0.2 g |
| Carbs | 21 g | 12 g |
| Fiber | 2 g | 4 g |
| Sugar | 10 g | 5 g |
| Vitamin A | 528 mcg RAE (105% DV) | 1206 mcg RAE (241% DV) |
| Vitamin C | 9.8 mg (11% DV) | 7.2 mg (12% DV) |
| Potassium | 315 mg (7% DV) | 340 mg (7% DV) |
As you can see, juicing carrots increases the calories, carbohydrates, and sugars. It also reduces the fiber content. While the vitamin A is boosted, some vitamin C is lost during the juicing process. The potassium levels are similar.
Here’s another comparison, this time for oranges:
| Nutrient | 1 Cup Orange Juice | 1 Medium Orange |
|---|---|---|
| Calories | 112 | 62 |
| Protein | 1.7 g | 1.2 g |
| Fat | 0.5 g | 0.2 g |
| Carbs | 25 g | 15 g |
| Fiber | 0.5 g | 2.3 g |
| Sugar | 20 g | 12 g |
| Vitamin C | 124 mg (138% DV) | 70 mg (78% DV) |
| Folate | 38 mcg (10% DV) | 30 mcg (8% DV) |
| Potassium | 496 mg (11% DV) | 237 mg (5% DV) |
Once again, juicing boosts calories, carbs, and sugars while lowering fiber. Vitamin C is increased but folate goes down. Potassium levels get a sizeable boost from juicing.
Pros and Cons of Juicing for Weight Loss
One of the main reasons people take up juicing is attempting to lose weight. Here are some of the possible pros and cons of using juicing as part of a weight loss plan:
| Potential Pros | Potential Cons |
|---|---|
| Fills you up with low calories | Blood sugar spikes can stimulate hunger |
| Provides nutrients while restricting calories | Lack of protein and fat leaves you unsatisfied |
| Eliminates high calorie foods from diet | Nutrients get used rapidly without protein/fat |
| Easy to digest and absorb | Rapid absorption promotes fat storage |
| Detoxifies body of waste | Loss of fiber slows waste elimination |
| Hydrates the body’s tissues | Can provoke bingeing on unhealthy foods |
| Boosts metabolism and burns calories | Sugar rush can lead to crash and fatigue |
As you can see, there are reasonable arguments on both sides of whether juicing aids or hinders weight loss. The effect likely depends on the individual and how they incorporate juicing into their overall diet.
Best Practices for Daily Juicing
If you want to start a daily juicing habit, keep these tips in mind:
- Drink juices made with mostly vegetables and some fruit for necessary sweetness.
- Consume pulp or blend juices to restore beneficial fiber.
- Include healthy fats from nuts, seeds or avocados to feel satisfied.
- Pair juices with protein sources like Greek yogurt or eggs.
- Drink only fresh juices and avoid store-bought varieties high in preservatives.
- Rinse mouth after drinking acidic juices to prevent enamel erosion.
- Brush teeth before drinking juices to avoid contact with leftover food acids.
- Use organic produce when possible to minimize pesticide exposure from non-organic.
- Add herbs like mint, basil, parsley to juices for extra nutrients and flavor.
- Rotate produce in juices to obtain a variety of vitamins, minerals and antioxidants.
Sample 1-Day Juice Cleanse Plan
If you want to try a day of juicing from morning to night, here is a sample schedule you could follow:
| Time | Juice Recipe |
|---|---|
| 8 AM Breakfast | Beet Apple Carrot Juice |
| 10 AM Snack | Green Detox Juice |
| 12 PM Lunch | Rainbow Veggie Juice |
| 3 PM Snack | Orange Grapefruit Carrot Juice |
| 6 PM Dinner | Green Apple Ginger Juice |
| 9 PM Dessert | Pomegranate Blueberry Juice |
This provides a variety of fresh juices throughout the day to flood your body with nutrients without fibre or solid food. Be sure to drink plenty of water as well to stay hydrated.
Conclusion
Juicing every day can be a nutritious habit when done properly. Focus on vegetable-based juices with limited fruit, alternate produce regularly, consume pulp/fiber, pair juices with protein/fat, rinse mouth after highly acidic juices, and drink only fresh varieties. Juicing daily has potential benefits like increased produce intake, antioxidants and easier nutrient absorption. However, downsides like fewer fiber, rapid sugar absorption, and less satiation are possible if overdone.
Occasional short juice cleanses of 1-3 days can provide a detoxifying boost. But long-term nutritional needs are best obtained by eating whole fruits and vegetables as part of a balanced diet. Daily juicing can complement a healthy regimen, but should not replace eating whole produce to get sufficient protein, fat, fiber and a full range of nutrients. Listen to your body’s signals and adjust your juicing frequency as needed.