Juicing has become an increasingly popular way for people to increase their fruit and vegetable intake. Proponents claim that juicing helps you absorb more nutrients from produce since the fibrous parts are removed. However, some argue that juicing strips away beneficial fiber and antioxidants. This article explores the pros and cons of juicing strawberries specifically.
Nutrition in Strawberries
First, let’s look at why strawberries are nutritious in the first place. One cup (about 8 medium strawberries) provides:
- 49 calories
- 3 grams fiber
- 98 mg vitamin C (161% DV)
- 26 mg manganese (128% DV)
- 233 mg potassium (7% DV)
- 1 mg vitamin K (7% DV)
- Small amounts of B vitamins, copper, magnesium, vitamin E and omega-3 fatty acids
Strawberries are one of the best fruit sources of vitamin C, an essential antioxidant that supports immune function. They also contain polyphenol antioxidants, which protect your cells from damage. The main polyphenols in strawberries include:
- Anthocyanins: Give strawberries their red color and have anti-inflammatory effects.
- Catechins: Help lower blood pressure and may protect against heart disease.
- Quercetin: Has strong antioxidant and anti-inflammatory activities.
- Kaempferol: May help fight cancer cells and lower risk of chronic diseases.
Nutrient Loss from Juicing Strawberries
Juicing strawberries may lead to a decrease in certain nutrients, fibers and antioxidants:
Fiber
Juicing removes the seeds and pulp, which account for most of the fiber in strawberries. Just 1 cup (240 ml) of strawberry juice contains only 0.5 grams of fiber, while a whole cup of strawberries provides 3 grams.
Fiber slows down the absorption of sugar into your bloodstream, helping stabilize blood sugar levels. It also promotes gut health and satisfies your hunger.
Vitamin C
Since vitamin C is water-soluble, it can leach out into the discarded juice pulp. One study found an average 32% loss of vitamin C from juicing produce.
Still, an 8 oz (240 ml) serving of strawberry juice provides 93 mg of vitamin C, or 104% of the Reference Daily Intake (RDI).
Polyphenol Antioxidants
Up to two-thirds of polyphenols may remain in the pulp after juicing. Since these compounds have potent antioxidant and anti-inflammatory activities, discarding the pulp may lessen the health benefits.
Other Vitamins and Minerals
Juicing also appears to reduce levels of antioxidants like vitamin E and minerals like iron, zinc, magnesium and potassium.
Nevertheless, strawberry juice still provides significant amounts as long as you drink an adequate portion. An 8 oz (240 ml) glass would provide at least 5% of the RDI for these nutrients.
Potential Benefits of Juicing Strawberries
Here are some of juicing’s touted upsides:
Increased Nutrient Absorption
Proponents assert that removing fiber makes nutrients easier to absorb. However, human studies indicate that your intestines are perfectly capable of absorbing nutrients from blended produce and intact fruits.
Higher Antioxidant Intake
Juicing enables you to consume a larger quantity of produce in one sitting. This may lead to a higher overall intake of antioxidants and vitamins.
That said, research shows that your body may absorb fewer antioxidants from juice compared to eating solid produce.
Support Weight Loss
Some claim that drinking low-calorie juices can aid weight loss. Strawberry juice contains around 50 calories per cup (240 ml), much less than a whole cup of the berries.
However, drinking juice may not satisfy your hunger as much as eating solid fruit. One study found that solid fruit was nearly twice as filling as juice.
Reduce Chronic Disease Risk
Regular produce intake is linked to a lower risk of conditions like heart disease, diabetes, obesity and cancer. Juicing is one way to increase your fruit and vegetable consumption.
That said, human research on juicing’s direct effects on disease risk is limited.
Downsides of Juicing Strawberries
Here are some potential negatives of strawberry juicing:
Loss of Beneficial Compounds
As previously mentioned, juicing appears to reduce levels of fiber, vitamin C, polyphenols and minerals. This may diminish the health benefits of strawberries.
Blood Sugar Spikes
Drinking fruit juice spikes blood sugar levels rapidly, whereas eating whole fruit causes a gradual rise. Rapid spikes may increase inflammation, insulin resistance and diabetes risk.
Hunger and Overeating
Juice is not as filling as solid produce. This may increase hunger and calorie intake at subsequent meals after juicing, potentially hindering weight loss.
Tooth Decay
Juice is high in simple sugars that can feed bacteria in your mouth, raising your risk of cavities. This is especially true if you sip juice throughout the day.
Less Chewing
Chewing activates muscles and secretion of digestive enzymes that aid digestion. Juicing requires significantly less chewing than eating whole fruits and vegetables.
Best Practices for Juicing Strawberries
Here are some tips to maximize benefits and minimize downsides when juicing strawberries:
- Drink juice alongside a meal or snack to reduce blood sugar spikes.
- Consume juice within 24 hours to maximize nutrient retention.
- Make sure to chew juice thoroughly to promote digestion.
- Consider leaving peeled lemon, mint leaves or berries in juice for extra fiber.
- Alternate drinking juice with eating whole strawberries.
- Brush your teeth after drinking juice or rinse your mouth with water.
- Store juice in an airtight container and refrigerate for up to 3 days.
Whole Strawberries vs. Strawberry Juice
This table compares the nutrients in 1 cup (240 ml) of strawberry juice versus 1 cup of whole strawberries:
| Nutrient | 1 cup strawberry juice | 1 cup whole strawberries |
|---|---|---|
| Calories | 50 | 49 |
| Fiber | 0.5 grams | 3 grams |
| Vitamin C | 93 mg (104% DV) | 98 mg (161% DV) |
| Manganese | 24 mg (120% DV) | 26 mg (128% DV) |
| Potassium | 216 mg (6% DV) | 233 mg (7% DV) |
As you can see, strawberry juice is lower in fiber and vitamin C but still provides significant amounts of vitamins, minerals and antioxidants.
Should You Juice Strawberries?
Here are some things to keep in mind when deciding if juicing strawberries fits into a healthy lifestyle:
Benefits
- Allows you to consume a larger serving of strawberries at once.
- May increase your daily nutrient, vitamin and antioxidant intake.
- Satiates your sweet tooth in a low-calorie way.
- Requires minimal prep and is quick to make.
Downsides
- Removes beneficial fibers that are important for health.
- May spike blood sugar levels rapidly.
- Not as filling as whole strawberries.
- Some loss of vitamin C and polyphenols.
Tips for Incorporating Juice
- Enjoy strawberry juice in moderation as part of a healthy diet.
- Alternate drinking juice with eating whole strawberries.
- Always pair juice with protein, healthy fats and fiber.
- If trying to lose weight, limit juice to 4–8 oz (120–240 ml) per day.
- Consume juice with meals, not alone between meals.
The Bottom Line
Juicing strawberries allows you to consume a large amount of produce at once. However, it may reduce levels of certain fibers, vitamins and antioxidants.
Drinking small amounts of fresh strawberry juice with meals is unlikely to be harmful. It can add variety to your diet and boost nutrition.
That said, juice shouldn’t replace eating whole fruits and vegetables, which offer the full spectrum of fibers, vitamins, minerals and antioxidants.
The best approach is to alternate drinking small portions of juice with eating whole strawberries and other fresh produce.