But is juicing really healthy?  The debate is ongoing and lively, with proponents and opponents arguing the health value of a fresh juice compared to the food itself.  Sugar and fiber content, vitamin and mineral counts, and whether or not juicing can actually cleanse and detox the body are at the center of the dispute, and there really is no way to choose a right and a wrong.

Choose one fruit for every four vegetables to keep the sugar content low

For those who claim there is simply too much sugar in a 16-ounce cup of juice, for example, proponents simply would say to cut back on the amount of fruit that goes in to your drink.  Apples and bananas may add a great, sweet flavor but opponents are correct in pointing out that the sugar content is high.  Lisa Sussman, in her book Cold Press Juice Bible, says the solution for countering this argument is to juice “four servings of leafy or cruciferous vegetables for every one of fruit,” which will help reduce the sugar load.  Using sweet root vegetables in place of fruit will also keep the sugar down (and hence the calorie count too!)

Proponents contend that when a fruit and/or vegetable is in juice form it is easier for the body to absorb.  All the nutrients you consume are used in a more efficient manner and are therefore optimal for your health.  Opponents, though, point out that when these same fruits and vegetables are juiced, the most important part of them is lost: the fiber.  Blenders, rather than cold pressers, can retain the pulp and thus the juice will be more similar to the whole food; but some believe that the heat from spinning blades can cause the juices to oxidize, resulting in a loss of nutrients (and a loss of flavor, too.)  But cold pressers are believed to extract the maximum amount of nectar from the fruits and vegetables, leaving a raw and fresh juice—without the fiber.

Juicing is a great way to incorporate a variety of fruits and vegetables into your diet

Although fiber is lost in the juicing process, it is highly unlikely that a person would be able to get the same amount of vitamins and minerals from eating the same amount of fruits and vegetables as they get from a juice.  The reason behind this is simple:  it is much easier to consume two pounds of fruits and vegetables in liquid form than to sit down and eat it in salad form.  And with juicing, you can add a wider variety of vegetables to your diet.  I wouldn’t, for example, eat a lot of red cabbage in a single sitting, but juiced is a different story.  Besides being able to ingest more, the cabbage adds a sweetness that other vegetables simply don’t do.  It’s a win-win for those interested in a rotating variety of vegetables in their diet.

And as to whether or not juice can work to cleanse and detox the body, well, the science hasn’t really been able to back up the claim that juicing helps to eliminate toxins (in fact, your body does this quite well on its own.)  Some opponents think that the exact opposite is true—that a juicing cleanse may actually prevent the body from optimally doing its job.  You can read more about detox claims here.

To assure a healthy experience, it is important that the amount of bacteria from the fruits and vegetables is minimized.  You can do this by purchasing your fruits and vegetables as soon as possible before juicing them, by washing them thoroughly, and by maintaining clean prep areas and juicing equipment.  Drink your juice immediately (or at least within several hours) after making it, and when you purchase juices from your local grocery store, it is probably best to stick with those that have been pasteurized.

The long and the short of it seems to be that if a person is having a hard time getting in the daily recommended amounts of fruits and vegetables, whether they don’t have the time, don’t love to sit down and eat a salad, or don’t have a diverse enough palate to get enough variety, then having a juice one time a day, or even several times a week, will help to ensure enough nutrients are absorbed by the body.  But eating a balanced diet in conjunction with juicing will help to ensure enough protein and fiber are being eaten for optimal health.  As an addition to a regular diet, juicing can be a fun, refreshing way to take in those vegetables!

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