Juicing -everything you need to know.

With all the hype on celery juice going on, I thought it’s a good time to clarify when to juice and when not to.

Juicing might be a great way of giving the body a very concentrated dose of multiple nutrients. With that being said there are some nutrients that the body doesn’t need in such a large dose – sugars. And something that is essential but is removed when juicing- fibre.

Because of these reasons, there are few things worth remembering when juicing.

Don’t drink Fruit Juices

sliced fruits on tray Photo by Trang Doan on Pexels.com[/caption]

Especially these from the supermarkets. They are high in fructose, relatively high in calories, they are lacking fibre and all the nutrients that were attached to it and they are not satisfying.
In terms of homemade juices, there is not much of a difference. Unless you’re adding the pulp back to the juice. A much better way to provide the body with a lot of fruits is to make a smoothie. This way there is no removal process involved. You’re still getting the full package that fruits have to offer. You’re getting the minerals, vitamins, sugars and fibre. And this is what makes a difference fibre reduces the insulin blood spike after consumption of the smoothie, makes it more filling, and slows down digestion providing you long-lasting energy. As much as I love smoothies and smoothie bowls fruit is always the best when eaten whole.

The only few times when I would say having a fruit juice might be a good idea is shortly before the workout, to get some simple carbohydrates, but only if you can’t train without it. It will be digested more easily than a smoothie and won’t give you that fullness that is not the best feeling before exercising… OR….. If you have problems with digesting specific fruits but you still want to get some water-soluble minerals and vitamins from it.

An exception to this rule are cucumbers and tomatoes (yes, they’re fruits, not vegetables) They have very high water content and very low sugar content. Juicing them might be a great way to boost your micronutrients and water intake.

Photo by amirali beigi on Pexels.com

Green juicing is amazing!
There is a big difference between greens and fruits. A majority of greens have way more micronutrients and less fructose when compared to fruits. Also, it is way harder to eat 300g of dark leafy greens( a medium size bag of spinach) than it is to eat the same amount of fruit ( approx. 3 fruits). Both will give you tons of beneficial nutrients, but the first option has higher water content and lower calorie content and cannot be treated as a meal. The second option is a meal on its own. Green juicing is a great way to get a large number of greens in relatively easy to consume form. Juicing a whole bag of spinach is easier than eating it in one go. Also, green juices don’t tend to raise insulin level in the same way as the fruit juices do. Probably because of the difference in overall simple sugar content of the equal amounts in both juices. So if you’re struggling to eat enough greens throughout the day or you have problems with digesting them, juicing them might be a good idea. Obviously, it would be better to incorporate them into smoothies (to keep the fibre in) however, drinking the green juice without the fibre is way easier and still provides tons of nutrients and it’s easier on the digestive system,

Root Juices
Carrots and beets make delicious juices. Unfortunately drinking this type of juices is not much different than drinking fruit juices. They have their place in a balanced diet. They’re a great way to sweeten up your green juice. They can also be perceived as a treat, just don’t overdose them

How to make your own juice?
Obviously, the simplest way would be to invest in a good quality juicer. But these can be expensive and cleaning them is definitely no fun.
Another way to make a juice is to put all the ingredients into the blender, add a bit of water to help it out a bit and then passing the blender content through a milk bag. Squeeze the juice out of the pulp into the glass and there you have it – your blender made green juice.

vegetarian juice on table Photo by rawpixel.com on Pexels.com[/caption]

In my opinion, if you’re already consuming a wide variety of different fruits and veggies, but you’re struggling to eat your greens, you will benefit from juicing. If you like eating salads full of green veg, don’t bother juicing.
If you’re trying to change your diet to a healthier one adding a green juice ( as long as you like the flavor) will be helpful.

What do you think about juicing?

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