To juice or not to juice?

Posted by Barsha Dey

juicing

As a kid, I always cringed at the thought of eating fruits and green veggies. The only way my mother got me to eat my fruits and veggies was by juicing them. I am glad to share that this is one healthy habit or a ritual which I could continue even to this day. Juice offers many life-enhancing health benefits including a faster, more efficient way to absorb immune-boosting nutrients found naturally in fruits and vegetables.

For regular folks like you and me, getting enough veggies and fruits in our meal can be a challenge. If you too don’t enjoy eating fresh fruits and vegetables, consuming their juices may be a fun way to add them to your diet and even try fruits and vegetables you normally wouldn’t eat. So, how does juicing help us? Is it better than whole fruits?

What is Juicing?

Juicing is the process of extracting juices from plant tissues such as fruits and vegetables. It can be of different types depending on the kind of juicer you’re using. The two most common techniques are: Fast juicing and Slow juicing.

Fast juicing is the most common juicing method. It is achieved using cheaper centrifugal juicers that spin at high speeds to pulverize the fruits or vegetables and use centrifugal force to separate the pulp from the juice. These juicers spin at a fast speed producing heat, which often destroys certain enzymes or nutrients of the fruits and vegetables.

Slow/ cold press juicing is achieved using masticating juicers which are costlier. These juicers operate at lower speeds and gently compress fruit and vegetables to ‘squeeze’ out their juices. They ideally do not produce heat; hence the word cold press is used. This technique helps preserve more nutrients and enzymes than fast juicing.

No matter which method you prefer, it is important to understand the pros and cons of juicing. Read on!

How does juicing help us?

Less is More

You don’t have to chew your vegetables around the clock to lead a healthy lifestyle. Juicing can be a savior as it removes the insoluble fiber present in whole fruits and vegetables. While fiber is an important part of a healthy diet, removing the insoluble fiber allows for increased absorption of specific health-promoting phytonutrients including enzymes, while the soluble fiber remains in the juice.  By removing the fibers and consuming fruits and vegetables in liquid form, you are able to absorb more nutrients by consuming a much lesser volume of it.

juices help absorb more nutrients

Variety is key

Different kinds of vegetables and fruits enrich our body with different essential nutrients. Juicing helps you to incorporate a variety of vegetables or fruits all at one go. Eating 1-2 vegetable preparations during lunch or dinner is a daunting task for most of us. However, with juices, you can combine 5 to 6 different vegetables per day, which may include dark leafy greens or cruciferous vegetables.  This allows you to add more variety to your juice along with more nutrients.

Just the way a variety of nutrients vary with food, the need for a human body changes in different circumstances and stages of life. Read our article on how to drinks and beverages you must avoid during pregnancy!

A healthier alternative

Most of us don’t generally follow a healthy diet on a day to day basis. Juicing can be a perfect solution to this. It is the fastest and easiest way to obtain nutrients from the vegetables you’d rather skip at dinner. You can always have a glass of vegetable or fruit juice along with your meal to compensate for the deficits of the day. However, most commercially available juices are processed and lacking in nutrition whereas freshly juiced fruits and vegetables are loaded with an abundance of vitamins, minerals, and phytonutrients. Hence, always try to consume 100% real fruit and vegetable juices.

However, not all is good about juicing. Like all things in the world, juicing isn’t perfect and has its own share of drawbacks and considerations.

Less fruit More veggies

Avoid adding too much fruit to your juice concoctions because drinking lots of fruit juice elevate your blood sugar levels quickly. It can also increase the risk of diabetes and obesity due to its high sugar content.

vegetable-juices

Instead of capitalizing on fruits, use it smartly so that you can strike a healthy balance of fruits and vegetables in your juice concoctions. For example, you can use fruits to mask the strong flavor and taste of certain vegetables. You can also add a piece of cucumber into your green juice. It dilutes the flavor and is great for increasing the amount of juice that you’ll drink.

Read our article on dietary tips for weight loss!

Fiber is Essential

Juicing removes insoluble fiber from fruits and vegetables. Insoluble fibers present in whole fruits and vegetables provide bulking. Bulking fibers absorb water as they move through the digestive system, easing defecation. They are also important for maintaining healthy gastrointestinal health.

Learn more on the importance of dietary fiber in our diet!

It also helps you feel full without eating too much, which can be an added advantage for people wanting to shed a kilo or two. Hence, add more fiber-rich foods in your meal such as dried beans, oats, lentils, broccoli, brussels sprouts, citrus fruits, apples, strawberries, peas, and potatoes.

Juicing can be Expensive

As you know by now, juicing packs in a whole lot of nutrients in a relatively less volume. The quantity of fruits and vegetables used to make a glass of juice is not as filling and nutritious as eating them whole. Moreover, some of the nutrients and fiber present in the peels are lost in this process.

juicing tomatoes

Thus, in this article, we saw the benefits and disadvantages of juicing. In spite of the potential caveats we discussed in this article, we highly recommend consuming natural fruit and vegetable juices, of course in moderation along with a balanced diet! So, you should definitely pick up that glass of health and wellness when you can!

Recommended Posts

  • Skip Stein
  • 585 read
How Plant-Based Diet Helped ...

Almost 10 years ago, we went ‘cold turkey’, adopting a plant-based diet....

Read Article
  • Skip Stein
  • 579 read
Fad Diets – Why ...

Every day there seem to be some new ‘fad diets’ that will...

Read Article
  • Rohit Singh Panwar
  • 348 read
Understanding the Concept of ...

Rather than blindly following any of the fad diets for a short...

Read Article
  • Rohit Singh Panwar
  • 529 read
Is Coffee Good or ...

Coffee is world's favourite beverage. The health effects of consuming coffee is...

Read Article
  • YS Content Team
  • 594 read
Understanding and Managing Lactose ...

Lactose intolerance is a digestive disorder where the body is unable to...

Read Article
  • Barsha Dey
  • 896 read
How does the sumptuous ...

Love Indian food? Yes, so do we! But, is your diet meeting...

Read Article
  • Rohit Singh Panwar
  • 640 read
The Importance of Hormonal ...

An imbalance of hormones in your body can affect its normal functioning....

Read Article
  • Rohit Singh Panwar
  • 1087 read
Why Good Sleep is ...

We all have some sense of the relationship between our sleep and...

Read Article
  • Charu Agarwal
  • 853 read
Understanding Stress for its ...

STRESS is such a trendy word used these days, isn't it!   ...

Read Article
  • Anitha Narayanamurthy
  • 722 read
How to Stay Healthy ...

I often come across clients asking me "Do you think it's a...

Read Article
  • Kanupriya Khanna
  • 692 read
Importance of Nutrition and ...

We live in a time when our children face tremendous academic pressure....

Read Article
  • Kshemina Mhaskar
  • 948 read
Alcohol Free Breastmilk – ...

I have come up with a calculator, with support from my team,...

Read Article
  • Monia Caramma
  • 881 read
Gut Nutrition for a ...

A healthy gut is key for breaking down the food we eat...

Read Article
  • YS Content Team
  • 578 read
6 Interesting Facts About ...

The importance of gut health is often neglected. Your gut does so...

Read Article
  • YS Content Team
  • 118 read
Diabesity: The Twin Epidemics ...

According to statistics, approximately 425 million adults in the age group of...

Read Article
  • Anitha Narayanamurthy
  • 726 read
10 Ways To Sleep ...

A few years back after the birth of my second child, I...

Read Article
  • Skip Stein
  • 518 read
The End of Meat ...

“The problem is that humans have victimized animals to such a degree...

Read Article
  • Kshemina Mhaskar
  • 902 read
Are ayurvedic tonics safe ...

While breastfeeding, we take utmost care to avoid alcohol, but in spite...

Read Article
  • YS Content Team
  • 359 read
5 Simple Diet Tips ...

Losing pounds doesn't have to be torturous. Often, people believe that crash...

Read Article
  • Harshita Dilawri Sachdeva
  • 594 read
How to make Midnight ...

It’s midnight… and are you craving for food? Do you feel like...

Read Article
  • YS Content Team
  • 692 read
Intermittent Fasting for Weight ...

According to the ancient Indian system of medicine, Ayurveda, people should mend...

Read Article
  • YS Content Team
  • 639 read
Are Artificial Sweeteners Safe? ...

The notion is artificial sweeteners are "sugar-free" and a must-have for diabetics....

Read Article
  • YS Content Team
  • 627 read
Circadian Rhythm: Your Body’s ...

Have you ever wondered why you feel sleepy or energetic or with...

Read Article
  • Aastha Jessica
  • 580 read
Keto Diet and Weight ...

Metabolic diseases and obesity have become the world's biggest health issues. According...

Read Article
  • Charu Agarwal
  • 541 read
How to develop a ...

Body image is the perception of a person about his/her physical body...

Read Article
  • Aastha Jessica
  • 135 read
The Origin of The ...

The ketogenic diet is a high-fat, adequate protein, and a low-carbohydrate diet....

Read Article
  • Vikraman V
  • 344 read
What is Visceral Fat ...

Body fat can be of several types, each with their own unique...

Read Article
  • Aastha Jessica
  • 535 read
Menopause Side Effects, Causes ...

Menopause is a natural decline in the reproductive hormones when a woman...

Read Article
  • YS Content Team
  • 685 read
3 Reasons Why Your ...

Since the past few years, ketogenic diets or keto diets are popular...

Read Article
  • Kshemina Mhaskar
  • 848 read
Alcohol and Breastfeeding: All ...

“Is it safe to drink when pregnant? Are you serious? You are...

Read Article
  • Skip Stein
  • 511 read
Health is Wealth and ...

How many successful people, the rich and famous, the leaders of Nations,...

Read Article
  • YS Content Team
  • 723 read
7 Dietary Tips To ...

Our gut is a house to millions of microbes. The gut microbiome...

Read Article
  • YS Content Team
  • 353 read
Ketogenic Diet For Indian ...

Maybe you’ve heard the term “keto diet” a lot from health freaks...

Read Article
  • YS Content Team
  • 620 read
Importance of Healthy Gut ...

Our gut is responsible for putting our body into working order as...

Read Article
  • Rohit Singh Panwar
  • 367 read
Busting the Myth around ...

There are several misconceptions about . Everyone seems to have their own...

Read Article
  • YS Content Team
  • 409 read
Air Purifying Plants – ...

According to the World Health Organization (WHO), air pollution causes 7million deaths...

Read Article
  • Barsha Dey
  • 470 read
Is Sitting the New ...

Sedentary lifestyle habits are currently being associated with the risk of diseases....

Read Article
  • YS Content Team
  • 319 read
Paleo Diet: How It ...

The food humans have subsisted on for most of our history is...

Read Article
  • Barsha Dey
  • 660 read
Air Pollution and You: ...

We are all familiar with the term pollution and always hear about...

Read Article
  • Monia Caramma
  • 761 read
Improve Digestion Naturally – ...

We all face some sort of digestive issues every now and then....

Read Article
  • Rohit Singh Panwar
  • 1347 read
BLUE ZONE diet: The ...

Do you want to live longer, healthier and happier? Is this possible?...

Read Article
  • YS Content Team
  • 523 read
Fennel seeds: The Healthy ...

Have you ever wondered why many restaurants serve fennel seeds at the...

Read Article
  • Barsha Dey
  • 696 read
Is A2 milk really ...

These days A2 milk popular as a healthier alternative to regular milk....

Read Article
  • Barsha Dey
  • 586 read
Prostate Health: How can ...

Do you worry about your prostate health? Are you at a higher...

Read Article
  • James Corden-Lloyd
  • 522 read
Reverse Oxidative Stress with ...

We have always believed that our health and wellbeing are a result...

Read Article
  • Dr. Swapan Banerjee
  • 467 read
Fight Fatigue by Modifying ...

Do you feel constant fatigue all day round? Do the simplest of...

Read Article
  • Gagandeep Singh Mithoo
  • 1073 read
Exercise, Diet and Balancing ...

Without pain, there is no gain. The road to success and accomplishment...

Read Article
  • Barsha Dey
  • 591 read
5 Healthy Herbal Teas ...

Herbal teas are gaining immense popularity in India for its different array...

Read Article
  • Rohit Singh Panwar
  • 1151 read
Obesity and Insulin Resistance: ...

As per WHO, in 2016, more than 1.9 billion adults, 18 years...

Read Article
  • YS Content Team
  • 715 read
Glycemic Index: A Valuable ...

Different foods affect our blood sugar levels differently. Some foods increase our...

Read Article
  • Barsha Dey
  • 885 read
Caffeine vs. Decaffeinated – ...

The importance of Coffee is immense in many of our lives. Many...

Read Article
  • Kanupriya Khanna
  • 799 read
Healthy Foods for Breastfeeding ...

After childbirth, most mothers can produce a healthy supply of breast milk...

Read Article
  • Charu Agarwal
  • 750 read
How To Deal With ...

Stress is bad and stress reduction should be among your top priorities...

Read Article
  • YS Content Team
  • 402 read
Is Coconut Oil Pure ...

Coconut oil had been touted as a "health-food" all across the world...

Read Article
  • Barsha Dey
  • 859 read
A Vegetarian’s Guide to ...

Proteins are essential for your body's growth and maintenance. However, a protein-rich...

Read Article
  • Prof.V.G.K. Murthy
  • 911 read
Moringa: Nature’s Ultimate Superfood ...

Moringa leaf is a nutrient powerhouse packed with more than 90 nutrients...

Read Article
  • Rohit Singh Panwar
  • 1329 read
Improved Gut Health: A ...

“All disease begins in the gut.” – Hippocrates Hippocrates emphasized on gut...

Read Article
  • Rohit Singh Panwar
  • 1073 read
Health And Nutrition For ...

Ever wondered how can we simplify and describe health and wellbeing in...

Read Article
  • Rohit Singh Panwar
  • 1750 read
Prebiotics and Probiotics – ...

"If there's one thing to know about the human body; it's this: the...

Read Article
  • Barsha Dey
  • 829 read
5 Foods that Help ...

Do you feel drowsy the entire day but you just cannot seem...

Read Article
  • YS Content Team
  • 760 read
Ketogenic Diet: Is it ...

Towards the fall of 2016, popular stand-up comedian and AIB cofounder Tanmay...

Read Article
  • Barsha Dey
  • 743 read
The Raging Debate Over ...

A part of the science community strongly believes that genetically modified crops...

Read Article
  • Barsha Dey
  • 854 read
Single Cell Protein: Next ...

In developing countries like ours, food scarcity is one of the major...

Read Article
  • Barsha Dey
  • 644 read
10 Anti-Inflammatory Foods You ...

Inflammation is the immune system’s natural response to stress, toxins, injuries and...

Read Article
  • Barsha Dey
  • 830 read
8 Best Foods for ...

A staggering number of people across the globe experience hair loss. Hair...

Read Article
  • Barsha Dey
  • 797 read
Why Are Trans Fats ...

We all love our deep-fried junk food. Fried foods are rich in...

Read Article

Post your Comments

NAME *
EMAIL *