Will juicing give me more energy?
In today’s busy world, many people feel chronically low on energy. Between work, family obligations, and other responsibilities, it’s easy to feel drained. This fatigue can make it challenging to get through the day and fully enjoy life. Many turn to sugary and caffeinated drinks for a quick energy boost, but these can cause crashes later on. Juicing has become a popular way to naturally increase energy levels. But will juicing really give you more sustainable energy? Let’s take a closer look.
How Juicing Works
Juicing refers to extracting the nutritious liquids from fruits and vegetables. This leaves behind the insoluble fiber from the produce. A juicer chops and spins the ingredients to separate the juice from the pulp. The resulting juice contains most of the vitamins, minerals, and plant compounds from the ingredients. However, the fiber is left behind.
Because the juice lacks fiber, the nutrients can be quickly absorbed into your bloodstream. The faster absorption rate provides an energy boost. Juices are also easier to digest than whole fruits and veggies since the body doesn’t have to break down all that fiber. This also allows for fast nutrient delivery.
Nutrients in Juice for Energy
Certain nutrients in juice can help increase your energy levels. Here are some of the main ones:
| Nutrient | Function |
|---|---|
| Vitamin C | Antioxidant that helps make collagen and neurotransmitters |
| Folate | Makes DNA and red blood cells |
| Iron | Carries oxygen in blood to cells |
| Magnesium | Supports muscle and nerve function |
| Potassium | Balances fluids and electrolytes |
Vitamin C is an antioxidant that is necessary for collagen production and immune function. It also helps make neurotransmitters like dopamine and noradrenaline, which affect mood and focus. Folate helps make DNA and healthy red blood cells to carry oxygen. Iron transports oxygen in the blood to all the cells for energy production. Magnesium supports muscle and nerve function, which is key for energy levels. And potassium helps balance fluids and electrolytes, which keeps muscles and nerves working properly.
Best Fruits and Veggies for Energy
Certain fruits and vegetables contain more of the key nutrients that can boost energy. The best produce choices for energy-boosting juices include:
- Oranges – High in vitamin C and folate
- Strawberries – Good source of vitamin C
- Spinach – Packed with magnesium, folate, and iron
- Kale – Excellent source of vitamins C and A, iron, and magnesium
- Carrots – Rich in vitamin A to support immune function
- Apples – Provide vitamin C and potassium
- Cucumber – Hydrating and contain magnesium and potassium
- Beets – High in folate, magnesium, and potassium
Combining fruits and vegetables can create juices with a nutrient profile ideal for combating fatigue. You get the most value by mixing greens like spinach or kale with fruits like oranges, apples, and strawberries.
Other Potential Benefits
In addition to more energy, juicing may offer other benefits including:
- Increased fruit/veggie intake since produce is concentrated down
- Supports detoxification and removal of waste
- May aid with weight loss when used in a healthy diet
- Hydrating and refreshing
Juice can count toward your daily fruit/vegetable servings. Even just one serving of green juice can provide multiple servings of produce that would take much longer to consume whole. Juicing also provides high levels of antioxidants to help rid the body of toxins and waste. When incorporated into a balanced diet and active lifestyle, juicing can aid healthy weight management. And freshly made juices have high water content to keep you hydrated.
Downsides to Juicing
Despite the possible benefits, there are some potential downsides to juicing that should be considered:
- Lacks fiber since it’s removed in the juicing process
- Fiber is important for gut health, satiety, and regulating blood sugar
- Nutrients are concentrated but volume is low, so juices may lack satiety
- Could lead to excess calories/sugar without fiber to balance it out
- Time-consuming and not as portable or quick as eating whole produce
- Oxidation can occur quickly, limiting nutrient content over time
The biggest disadvantage is the lack of fiber, which is lost when just extracting the juice. Fiber plays many important roles including stabilizing blood sugar, lowering cholesterol, and promoting satiety. Without the fiber, fruit and veggie juices digest very quickly. This can lead to energy crashes if consumed in excess. Juices also don’t offer the longer-lasting satiety of whole produce. And the juices contain concentrated sugars without the fiber, increasing risk of blood sugar spikes.
| Nutrient | Apple | Apple Juice (1 cup) |
|---|---|---|
| Calories | 95 | 117 |
| Sugar | 19 g | 25 g |
| Fiber | 4.5 g | 0.5 g |
As you can see from the nutrition comparison above, juicing concentrates the calories and sugars while removing the fiber. This demonstrates how juices can spike blood sugar faster than whole fruits and veggies.
Tips for Juicing
Follow these tips to maximize the benefits and minimize downsides of juicing:
- Use a mix of fruits and veggies, emphasizing leafy greens
- Add ginger, lemon, mint, or basil for flavor
- Drink juice within 24 hours and store in airtight container
- Have juice with a source of protein, fat, and fiber for balanced meal
- Limit to 1 cup juice per day and alternate with whole produce
- Pair with exercise for best energy boost
- Make your own juice rather than buying bottled
Having juice as part of a balanced meal or snack is key. Combining juices with protein, fat, and fiber sources will provide longer-lasting energy. And capping intake at 1 cup per day and alternating with whole fruits/veggies can help mitigate downsides. Overall, moderation and variety are most important when juicing.
The Bottom Line
Juicing can provide a burst of nutrients and antioxidants that may boost your energy levels. The biggest advantages are the concentrated fruits and vegetables, which are absorbed quickly for fast nutrient delivery. However, the lack of fiber in juices can lead to energy crashes if consumed in excess. For best results, have juice as part of a healthy diet along with fiber-rich whole foods. Balance and moderation are key when harnessing juices for natural energy.