Juicing has become an increasingly popular way to get more fruits and vegetables into your diet. Some people juice as part of a detox or cleanse, while others do it to lose weight or improve their health. But many wonder – is juicing actually better for you than just eating whole fruits and veggies? What about the calories and nutrients? Let’s take a closer look.
How Juicing Works
Juicing extracts the juice from fresh fruits and vegetables, leaving behind the fiber-rich pulp. This allows you to easily consume a large serving of produce quickly. Some see juicing as a way to pack in vitamins, minerals and antioxidants from fresh produce while leaving behind the fiber that can fill you up.
Most homemade and store-bought juices use a combination of fruits and vegetables. Common ingredients include carrots, apples, celery, kale, spinach, beets, parsley, ginger and lemon. Some people add superfoods like wheatgrass, spirulina or maca powder to further boost nutrition.
Calories in Juice vs Whole Produce
At first glance, juice seems like it should be lower in calories than eating whole fruits and veggies. After all, the fiber has been removed. But when you look closely, this isn’t necessarily the case.
Here’s a comparison of the calories in 8 ounces (240 ml) of juice vs the whole produce:
| Food | Calories (Juiced) | Calories (Whole) |
|---|---|---|
| Apple | 115 | 95 |
| Carrots | 60 | 35 |
| Orange | 112 | 69 |
| Spinach | 23 | 7 |
| Tomatoes | 32 | 22 |
As you can see, juices are often higher in calories than the whole fruit or vegetable. This is because it takes multiple pieces of produce to make one small glass of juice. All of that fruit sugar and vegetable starch gets concentrated. The fiber is removed, meaning there is nothing to slow down the absorption of the calories.
Nutrients: Juice vs Whole Produce
In addition to calories, we need to look at how nutritious juicing is compared to eating whole fruits and vegetables. Juicing removes the skin, seeds and pulp – where many nutrients are concentrated. While juice still provides key vitamins, minerals, antioxidants and enzymes, some nutrition is lost when the produce is juiced. Here is a comparison:
| Nutrient | % in Juice | % in Whole |
|---|---|---|
| Vitamin C | 220% DV | 320% DV |
| Folate | 60% DV | 120% DV |
| Potassium | 28% DV | 42% DV |
| Magnesium | 15% DV | 25% DV |
| Fiber | 0% DV | 20% DV |
While juices are still packed with nutrients, whole fruits and vegetables contain significantly more fiber and beneficial plant compounds. The fiber helps you feel full while feeding healthy gut bacteria. Polyphenols, carotenoids and flavonoids in the skin and pulp provide powerful antioxidant and anti-inflammatory benefits.
Juicing vs Blending
If you’re looking to maximize nutrients, blending is a better option than juicing. Making a smoothie keeps the entire fruit or vegetable intact – including the nutrient-rich skin and pulp. It also retains all of the fiber, allowing for better blood sugar regulation. The thicker texture of smoothies is more filling as well.
Smoothies do require blending whole pieces of produce with some liquid like milk or water. Juices are made entirely from the extracted liquids. This makes smoothies higher in calories than a juice made from the same ingredients. But those extra calories come with the benefit of more nutrition and fullness.
Potential Downsides of Juicing
Here are some additional drawbacks to consider with juicing:
- Nutrient loss from lack of skin and fiber
- High glycemic load can spike blood sugar
- Less filling than whole produce
- Oxidation and nutrient breakdown can occur quickly
- Possible exposure to contaminants by juicing non-organic produce
- High fructose and nutrient content can trigger digestive issues in some
Keep in mind that juicing extracts and concentrates the sugars and calories from produce, without the intact fiber. This makes it easy to consume a lot of calories very quickly. For healthy individuals, occasional juicing is likely fine. But for diabetics or those struggling with obesity, the concentrated sugars could be an issue.
Benefits of Juicing
Despite the drawbacks, juicing still offers some benefits:
- Allows higher produce intake in one sitting
- Easy absorption of some nutrients
- Can fit more produce into restricted diets like low-fiber
- May help increase vegetable intake
- Enhances hydration
Juice can be a way to condense servings of fruits and vegetables into one glass. This may appeal if you struggle to eat your daily recommended amount. Juicing also breaks down produce to make some nutrients more bioavailable. For those with gut issues, juicing removes fiber and makes nutrients easier to absorb.
Is Juicing Worth It?
Juicing can add more plant foods into your diet, which is great. However, there are some drawbacks when choosing juice over whole produce in terms of calories, nutrients, fiber and fullness. There is also a cost factor, as juicers and prepared juices can be expensive.
Here are some tips on how to get the benefits of juicing while minimizing any downsides:
- Use juicing to supplement your intake of whole fruits and veggies rather than replacing produce
- Add protein like Greek yogurt to your juice to make it more balanced
- Drink juice with meals to slow absorption and increase fullness
- Limit juice portions to 4-8 ounces to control calories and sugar
- Include green veggies like kale and swap some fruit for cucumber or celery
- Make your own juice and alternate with smoothies to maximize nutrition
- Enjoy juicing occasionally but emphasize whole produce in your diet most of the time
Overall, juicing shouldn’t replace eating whole fruits and vegetables. But as part of a healthy diet, it can provide a nutrient boost. Pay attention to calories and blood sugar response. Aim for veggie-based juices in moderation to maximize the benefits.
The Bottom Line
Juicing is not nutritionally equal to eating whole produce. Juices tend to be higher in calories and lower in fiber, protein and some nutrients. However, they can still provide a concentrated source of beneficial plant compounds. Moderating juice portions and pairing them with whole fruits, veggies, protein and healthy fats can allow you to reap the benefits of juicing while minimizing any downsides.
What are your thoughts on juicing? Do you juice, blend or just stick to eating whole produce? Let me know in the comments below!
