To Juice or Not to Juice?
It seems everywhere you go a new juice bar pops up and every Instagram nutrition page has has raw juices front and center. We all know getting our daily serving of vegetable is good for us, but does it matter if you eat or drink them? In other words, should you be juicing?
First of all, not all juices are created equal. Look at the nutrition label. Is it 100% juice? If you’re at a juice bar, how much of the juice is fruit? Often times to make vegetable juice palatable (yay for kale, broccoli, and watercress!!!) they add a lot of fruit to sweeten it up. Is that a good thing? Maybe, maybe not. Think of it this way; if you were to have a snack like an orange, you would have just one orange. You’d feel full because your ingesting the skin and pulp which is the part of the fruit that contains the fiber. Once you juice it, you strip out a lot of the fiber and nutrients (Clemens et al., 2015). Additionally, it takes about 2-4 oranges to make an 8 oz. cup of juice. That’s almost 2-4 times the calories and sugar you’re drinking versus just eating one orange.
The bottom line…it’s better to eat your fruits and vegetables than to drink them. That being said, if juice is the only way an individual is going to consume veggies, it’s better than nothing. Try blending whole fruits and vegetables as a smoothie with some low fat yogurt or almond milk and ice and retain that fiber and nutrients!
Clemens, R., Drewnowski, A., Ferruzzi, M. G., Toner, C. D., & Welland, D. (2015). Squeezing Fact from Fiction about 100% Fruit Juice. Advances in Nutrition, 6(2), 236S–243S. http://doi.org/10.3945/an.114.007328