Pros
Many people don’t get enough nutrients from their diet alone. Juicing is an easy way to fix this.
The juice of fruits and vegetables contains most of the vitamins, minerals, antioxidants, and plant compounds naturally present in the whole food.
If you aren't a big fan of fruits and veggies, juicing is a good way to get them in. Juicing in addition to a healthy diet can increase nutrient intake from fruits and vegetables that you otherwise wouldn't consume.
Plant-based diets are linked to lower heart disease or cancer risk (but there hasn't been a lot of research conducted specifically on juicing). One study found that supplementing mixed fruit and veggie juice over a 14-week period improved participants’ nutrient levels of beta-carotene, vitamin C, vitamin E, selenium and folate. A review of 22 studies found that drinking juice made from fresh fruits and vegetables or blended powder concentrate improved folate and antioxidant levels, including beta-carotene, vitamin C and vitamin E.
One large study found that the risk for Alzheimer’s disease was reduced among participants who drank fruit and vegetable juices three or more times per week, compared with those who drank juices less than once weekly.
The reduction in Alzheimer’s risk may be due to juices containing high levels of polyphenols, which are antioxidants in plant foods believed to protect brain cells.
*Bonus: consuming these antioxidants in conjunction with supplementing EnduraQ will increase beneficial results.
Cons
Juicing as a way of detoxing is unproven. There isn't any solid research to support the theory that cleansing is happening as a result of juicing. Whether you're juicing or not, your liver and kidneys are taking care of it.
When you juice, you don't get the fiber that's found in whole fruits and vegetables. Juicing machines extract the fiber-rich pulp and leave you with only the juice.
To increase fiber intake, try adding some of the pulp back into the juice or using it in cooking. We love our Juice Pulp Bread recipe. You can also invest in a good blender, like a VitaMix, to make smoothies with whole fruits and veggies instead of juices. While adding fiber back into your juice is better than just throwing it away, evidence suggests that it doesn’t give you the same health benefits as simply eating whole fruits and vegetables.
Watch your calorie and sugar intake when juicing fruit. This is not as much of a concern with veggies (however, low-carb dieters should pay attention to carbohydrate content when juicing high-carb veggies like carrots).
Consuming too much fructose, one of the naturally occurring sugars in fruit, has been linked to high blood sugar, weight gain and an increased risk of type 2 diabetes. In addition, consuming 100% fruit juice has been associated with an increased risk of obesity, metabolic syndrome, and liver damage.
On a juice-only diet or cleanse, you may not get enough fiber or protein to make you feel satiated, causing you to “fall of the wagon” and binge. You also miss out on essential healthy fats. This is why juicing diets are not sustainable for most people. In addition, the lack of protein could mean loss of muscle mass. Bottom line: most juice-only diets involve severe calorie restriction, which is unsustainable in the long-term and can actually lead to a reduction in the amount of calories you are able to burn naturally. You can make juices more nutritionally balanced by adding sources of protein and fat like peanut butter, almond milk, and whey protein.
You can get too much of a good thing, even with raw veggies. Certain vegetables, when eaten daily or in excess, can have harmful effects on certain people. For example, cruciferous foods tend to be high in goitrogens, which are substances that disrupt thyroid hormone production by interfering with iodine uptake in the thyroid gland. This triggers the pituitary to release TSH, which then promotes the growth of thyroid tissue, eventually leading to goiter. For this reason, people with thyroid problems should be careful to eat them in moderation, especially when consuming them raw. Steaming, cooking, or fermenting can reduce the levels of goitrogens. The top 11 most harmful goitrogenic foods are:
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Kale
Kohlrabi
Mustard and Mustard greens
Radishes
Rutabagas
Soy (anything)
Turnips
Eating whole fruits and vegetables is healthier than juicing, which may cause you to miss out on beneficial fiber and antioxidants. An observational study showed an increased risk of type 2 diabetes in people who consumed fruit juices, whereas whole fruits were linked to a reduced risk.
Juicing is still a great way to get your daily serving of fruits and vegetables quickly. Just make sure you are incorporating them into a healthy whole foods diet and relying on only juicing. Don't forget your EnduraQ, to help absorb all those vitamins and nutrients.
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