Juicing: is it really necessary?

This is a common question I get. Along with, “Does juicing really promote weight loss? Does it really detox the body? Will it make me healthier?”

All good questions and my honest answer is NO. Here's why:

1. Strips the fiber
Juicing takes away all of the beneficial fiber from the fruit and vegetables that you are juicing. Most Americans do not meet the daily requirement of fiber, which is between 25 and 30 grams per day, so I usually don’t support something that takes away fiber. Fiber helps you feel fuller longer which can promote weight loss, it aids in digestion, it can help decrease cholesterol and it promotes a healthy heart. Why throw something like that in the trash?

2. You have a liver
The body is actually pretty amazing. It is designed to be able to detox itself if treated well. The liver has many roles and one of them is to make it easier for the body to eliminate any toxins. If you work towards drinking plenty of water, drinking alcohol in moderation and eating a general healthful diet then your liver should be able to help the body detox.


3. High sugar content
Whether sugar comes from candy canes or fruit, it all breaks down to the same thing in the body: glucose. Yes, fruit is a healthier choice than a candy cane, but the point I’m trying to make here is that any large amount of sugar isn’t a good thing. Even the Naked organic cold pressed juices have around 20 grams of sugar in one bottle, which is a lot for one serving. It is also important to note that there is strong evidence to support the link between sugar sweetened beverages (including juice) and obesity.

4. Benefits from eating whole fruits and vegetables
This may sound silly, but there are benefits of actually chewing your food versus drinking it. It takes more time to chew and therefore digest, which allows our hunger hormones enough time to get to the brain to signal fullness. It also is more filling and can aid in weight loss.


5. If it is too good to be true, it probably is
If juicing was everything it was made out to be, then I believe more health professionals would encourage it. Drinking a controlled portion of juice is okay, however, a true portion is about 4oz. I’m not sure if people still own a true juice glass, which is smaller than most kid’s cups these days. Believe me when I say it is much smaller than you think! 

One of the main reasons juicing became so popular in place of meals is because it is believed to be digested easier so you are able to absorb more of the vitamins, minerals, phytochemicals and antioxidants than the whole food. This could be true, but there is currently no evidence to support this claim. I think you can enjoy any food in moderation, but I do not believe juice should be used as a meal replacer. There are too many good nutrients in other foods that are needed on a daily basis! As stated above: eat your food don’t drink your food. Unless it’s a smoothie, which will be a post for another day.

In the meantime, for more information contact me today for a FREE 30-minute consultation.

I look forward to meeting you!
Kelsey Nicholson RD, LD
KelseyRD@healthsuite110.com