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Juicing fruits or veggies?
Hello, I am an 18 year old female and an avid Nikki Phillippi watcher on youtube. That's important because on her vlog channel, she talks about how she and her husband had started juicing. She makes a big glass every night and drinks half and then has the other half in the morning. I believe her drinks are pretty much the same everyday, kale, lemons, apples, celery, carrots, that kinda thing. Now, my New Years resolution, partially thanks to Nikki, is to eat more fruit and veggies. I am a freshman in college, so I especially want to do it so that "freshman 15" doesn't happen. I juiced today and made carrots, apples and celery. I, particularly, wouldn't make it again but I did finish the glass because I knew that it would benefit me. Nikki has said that she doesn't really like the taste of hers that much either, she compares it to eating grass, but she still does it every day and every night because she knows the benefits.
Basically, the whole gist of this is: I know the benefits of juicing vegetables; better eyesight, a clearer head, a better complexion (which I would DIE to have), weight maintenance, etc.
I was wondering, though, since I wasn't a fan of my juice this morning, if juicing JUST fruits has the same effect as veggies. If I do go to just juicing fruits, I would still have veggies with dinner and to snack on like carrots with ranch, etc. So, again, if I were to just juice fruits in my juicer and continue to do so, would I be effected the same as if I were juicing veggies as well?
Thanks!
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Hey there,
To be honest, juicing is not what some people crack it up to be. Generally, juicing is FAR inferior to eating the actual vegetable/fruit. The reason for this is that veggies & fruits are one of our primary sources of dietary fibre, which is lost when you juice. Some vitamins are lost also.
This is why replacing or adding one or two daily vegetable/fruit servings with fresh juice is OK, but it really should not exceed that. And frankly it is always better just to eat the fruit/vegetable.
This problem becomes more pronounced when juicing just fruits because the sugar concentration increases. One major study looking at diabetes in women found that eating fruit lowers the chance of diabetes, but drinking fruit juice actually raises it.
Here is part of their conclusion:
The positive association between fruit juice consumption and diabetes risk may relate to the relative lack of fiber and other phytochemicals, the liquid state, and the high sugar load. The rapid delivery of a large sugar load, without many other components that are a part of whole fruits, may be an important mechanism by which fruit juices could contribute to the development of diabetes. Fructose consumption has also been implicated in the development of many manifestations of the insulin resistance syndrome (25,26). Frequent consumption of fruit juices may contribute to a higher dietary glycemic load, which has been positively associated with diabetes in this cohort (27).
You can read about the study here: [Link](Mouse over link to see full location)
So, the basic idea is you are better off eating the fruit or vegetable in most cases. Vegetable juice is fine in moderation but it should not be a major replacement for whole veggies. However, if you drink fruit juice, I would limit this to just a serving or so per day and drink it in conjunction with a healthy meal - this should lower the glycemic load (i.e. the sugar spike from the juice should be far less pronounced).
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