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What is Juicing?
Simply put, juicing is the process of taking fresh fruits and/or vegetables and extracting only their juice. For this, we use a machine called a juicer. This machine removes the fiber and pulp from the fruit/vegetable and releases only the liquid juice. This is nothing new. People have been squeezing fruits and drinking juice this way since ancient times. But in the modern world, it has become a big trend as an easy way to quickly absorb nutrients. But we need to see what the real situation is.What's really in a glass of juice?
The nutritional value of the juice you make depends entirely on the fruits and vegetables you use in it. Also, whether you make it at home or buy it from the store also affects it. Imagine, you squeeze 4-5 oranges and make a glass of juice. Can you eat all 4-5 oranges at once? It's difficult, right? But the juice is easy to drink. But what happens here is that the sugar content of all those fruits goes into your body without any hindrance . Since the fiber parts are removed, the sugar is absorbed faster. Let's look at the nutritional information of several types of juice (per glass - about 240 ml).| Juice type | Calories | Sugar Amount (Grams) | Fiber - Grams) |
|---|---|---|---|
| Carrot juice | About 96 | About 9 grams | About 2 grams |
| Apple juice | About 119 | About 25 grams | 0 grams |
| Passion fruit juice | About 126 | About 35 grams | 0 grams |
| Cranberry juice | About 114 | About 22 grams | 0 grams |
What are the real health benefits of juicing?
There are advantages, of course. Let's see what they are.- Faster absorption of nutrients: Since juice has no fiber, the vitamins and minerals it contains are absorbed quickly and easily by the body. For someone who doesn't eat a lot of vegetables and fruits per day, this can be an easy way to get some vitamins into their body.
- Cardiovascular support: Some research has shown that drinking fruit and vegetable juices can increase levels of nitric oxide in the blood. Nitric oxide is a chemical that relaxes the walls of our blood vessels, causing them to dilate. This helps control blood pressure and maintain the flexibility of blood vessels.
Risks we need to pay attention to
Along with the benefits, there are also some significant risks to this method. Sometimes, these risks can outweigh the benefits.- High calorie content: As we saw in the table above, fruit juiceA glass can contain between 100-180 calories. This is about the same amount of calories as half a plate of rice. So if you drink several glasses of this juice a day, you could be gaining weight without even realizing it .
- High sugar content: Most of the calories in fruit juice come from sugar. Since it has no fiber, this sugar is absorbed directly into the bloodstream, causing a sudden spike in blood sugar levels . This can increase the risk of diseases like diabetes if consumed frequently. Therefore, the best way to control sugar is to drink a juice that is made entirely from vegetables, or one that has more vegetables added.
- Loss of Fiber and Protein: This is the biggest disadvantage of juicing. Fiber is essential for a healthy digestive system. It also helps prevent constipation . Protein is essential for maintaining our muscles, bones, and blood. Juices are lacking in both of these.
Juicing is not a substitute for a full meal. It can leave you with nutritional deficiencies.
Juicing? Blending? Which is better for the body?
This is a question that many people have. Juicing and Blending (making smoothies) are two different things. Let's understand the exact difference between the two.- Blending (Smoothie): In this, we put the whole fruit or vegetable in the blender and grind it. Sometimes with the peel. This way, all the nutrients, including fiber and pulp, are left in the drink. Therefore, when you drink a smoothie, you feel full. And it does not immediately raise your blood sugar level. You can add protein-rich things like yogurt, nuts, seeds to the smoothie and make it like a complete meal. Even greens like spinach and kale do not taste good when blended with a fruit, but the quality is maximum.
- Juicing: As we discussed earlier, this removes the fiber and pulp, leaving only the juice.
| Characteristic | Juicing | Blending /smoothie) |
|---|---|---|
| Fiber | Leaving. | Completely stuck |
| Nutrients | High concentration of vitamins and minerals | Get the nutrition (including phytonutrients, flavonoids) of the whole fruit/vegetable |
| Fullness of the stomach | Very low | Very high |
| Effect on blood sugar levels | Spike | Slowly raising |
| Quantity required | One glass requires a lot of fruit/vegetables. | Relatively small amount required |
💡 Take-Home Message
- Juicing can be a great way to quickly get some vitamins and minerals into your body, but if you do it as a habit, be very careful about the sugar and calories.
- Instead of juice made with only fruit, it is much better to drink juice made with more vegetables (e.g. carrots, beets, cucumbers, spinach).
- Blending (making a smoothie) is much healthier than juicing because it allows our bodies to get the full benefits of the fruit, including the fiber, without wasting it.
- Never stop eating fruits and vegetables completely and only juice them. It's best to eat fruits and vegetables as is.
- If you have a medical condition like Diabetes Mellitus, consult your doctor before drinking this type of juice.Be sure to talk to your doctor and get advice.
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