[Yusra]

With the rise of juice bars and bottled juices lining grocery store shelves, many people have embraced juicing as a healthy way to get their fruits and veggies. After all, drinking a cold-pressed juice can seem like a virtuous choice compared to a sugary soda or milkshake. However, the reality is that juicing may not be as healthy as you think. While juices can provide some nutritional benefits, they also come with downsides that are important to consider before making juicing a daily habit.

The Pros of Juicing

The main benefit of juicing is that it allows you to consume a concentrated source of vitamins, minerals, and phytonutrients from fresh fruits and vegetables. For example, one cup of orange juice contains all of the vitamin C from around three whole oranges. By removing the fibrous pulp, juicing makes it easier to ingest a larger quantity of produce than you could by eating it whole.

Juicing advocates also claim that it makes certain nutrients more bioavailable and easier for your body to absorb compared to eating whole fruits and veggies. The lack of fiber in juices is thought to enable nutrients to pass more quickly from the digestive tract into the bloodstream.

The Cons of Juicing

While juices pack a nutritional punch, they also contain a high concentration of naturally-occurring fruit sugars like fructose. A 12-ounce glass of orange juice, for instance, delivers around 36 grams of sugar—about as much as a regular Coke. Frequent juice consumption means taking in a lot of sugar and calories, which can contribute to weight gain, high triglycerides, and other health issues.

Another major drawback of juicing is that it strips away most of the fiber found in whole fruits and vegetables. Fiber is critically important for keeping your digestive system functioning properly and providing a feeling of fullness and satiety after eating. Without fiber to slow the absorption of sugars, juices can cause quick spikes and crashes in blood sugar levels.

Many commercial juices are also pasteurized at high temperatures, which can degrade important enzymes and nutrients. And unless juiced at home, store-bought varieties often contain preservatives or other additives.

A Better Way to Get Your Fruits and Veggies

Rather than relying on juices as a main source of produce, nutrition experts recommend focusing on eating fruits and vegetables in their whole form whenever possible. The fiber in whole plant foods helps your body to metabolize sugars more slowly and improves feelings of fullness, which can prevent overeating.

Whole fruits and veggies are also typically less calorie-dense than juices. For example, three whole oranges contain around 200 calories while a 12-ounce glass of orange juice can pack over 300 calories—and leave you feeling less satisfied.

If you do choose to drink juices, it's best to make them at home from whole, fresh ingredients and consume them right away before nutrients begin degrading. You can also try blending whole fruits and vegetables into smoothies, which retain the filling fiber. Or alternate between juices and eating fruits and veggies whole.

The Bottom Line

While juices can provide a way to increase your intake of vitamins and antioxidants, they shouldn't be viewed as a healthy substitute for whole fruits and vegetables. Without the fiber found in produce, juices can lead to blood sugar spikes, excessive calorie and sugar intake, and feelings of deprivation. For optimal health, nutrition experts recommend centering your diet around a variety of whole, fiber-rich plant foods while using juices only as an occasional supplement.

[Fergal]

Good points, I do drink orange juice occasionally and really enjoy it. I should probably take the time to make a healthy smoothie at home, to include all of the fruit in the drink.