The Pros and Cons of Juicing

During these warm, sunny days, almost nothing could be as refreshing as a nice, cold cup of . . . spinach and kale!? Actually, this is a typical everyday delight for those who follow the juicing trend, a movement of dieting devotees transforming fruits and veggies into drinkable concoctions. But should you give it a shot? That green juice could appear to be a healthy brew, but research on the benefits of these plant-based medleys indicates something of a mixed bag.

What juicing is and isn’t

First, it’s important to recognize that “juicing” can be misleading. (And, no, grabbing a fruit smoothie from the drive-through does not necessarily qualify.) For a true tonic, cold-press produce at home with a masticating juicer into a drinkable liquid. You could technically utilize a blender to get similar results, though gatekeepers may balk at it and call it a smoothie instead. After squishing the ingredients into a pulp, your appliance will strain out their liquids, preserving their flavor and some—but not all—of their health benefits, including most fiber.

How it could be good for you

These are some of the prominent potential perks of drinking juice regularly:

• Bolsters your brain: Carotenoids, flavonoids, and other ingredients found in some produce, especially cherries, can help prevent cognitive decline, while fruits like bananas and apples can help boost your mood.
• Protects your heart: Ingredients like celery and pomegranate may offer substantial levels of compounds like beta-carotene and nitrates, which help promote cardiovascular wellness.
• Reduces inflammation: Consuming leafy greens, oranges, and other produce can supply you with antioxidants, which help decrease the symptoms of inflammation.
• Staves off disease: Nutrients like vitamin A and folate in these beverages can reduce your risk of certain diseases that may develop with age, including some cancers and osteoporosis.

Note that these many benefits are attributed to the ingredients, not their preparation method. In other words, you can likely obtain all these perks from eating whole produce. However, proponents of this diet supplement may claim that juicing your fruits and veggies encourages you to enjoy ample nutrition in just a few sips—and converting an unpopular yet healthy food in your household, such as kale, into a flavorful juice might help increase everyone’s intake.

How it could be problematic

All that being said, it’s important to recognize that juicing is by no means curative, nor is it a replacement for consistently eating a healthy, balanced diet full of whole produce. Doctors and scientists agree that ingesting plant foods whole is the best way to enjoy the most advantages from these good-for-you foods. Doing so can supply you with more fiber, regulate any potential insulin spike, and provide a multitude of other pluses that could further enhance your well-being. If anything, some people should avoid this wellness fad, including those living with diabetes. And crucially, you shouldn’t encourage children to juice: the American Academy of Pediatrics advises parents to feed their young ones whole fruit whenever possible.

You may want to avoid “juice cleanses” as well. These pseudoscientific diets, which have you drink only produce-based drinks for several days, tend to deprive you of essential macronutrients and harm the gut bacteria that aid digestion. “Instead of a juice cleanse, it can be more beneficial to focus on adding more produce to meals and focusing on a balanced plate of protein, carbs, and fat,” notes Shape magazine.

Moreover, it’s best to avoid store-bought or fast-food juice smoothies, many of which may be packed with added sugars or otherwise be deceptively detrimental. The only surefire way to guarantee that you’re enjoying the benefits of a produce-filled drink is to craft it yourself. You can even make a large batch, then store it in the refrigerator for several servings of potential health boosts throughout the week.

How to juice properly

For wellness benefits without unwanted side effects, be mindful of your preparation approach. These beverages shouldn’t taste extremely sweet, so be moderate with additives like honey, and don’t overrely on fruit juice, which will largely consist of sugar.

For guidance, follow the 80/20 rule: make yours with 80 percent vegetables and 20 percent fruit. If you want to amp up the flavor profile, include a mixture of herbs and spices; some tasty options include mint leaves and freshly grated ginger. In addition, avoid consuming too large a serving, only drinking between half a cup and one cup per day.

Ultimately, your best bet is to treat juicing more like a creative culinary indulgence than a nutrition boost unless you’re strictly following a veggie-based recipe. Combining the occasional glass of freshly made juice with eating multiple servings of whole produce daily would provide the best of both worlds.

*Talk to your doctor before making any dietary changes.