Juicing: Healthy Detox or Diet Trap?
|Author: Beth Lusk|
Date: Monday, April 14th, 2014
|Return to Archive|
There's something appealing about being able to blend up broccoli, kale and cucumbers and mask them with the sweet taste of strawberries. You get your vitamins without having to chow down on salad every day at lunch.
Plus you can tell everyone you're juicing, which helps you look cool in today's fitness-focused world.
But (you knew there was a "but" coming), you can't juice all day, every day, and expect to stay healthy. We took to the experts to answer your most pressing juice questions:
What are some of the benefits of juicing?
New research shows eating up to seven servings of fruits and vegetables a day can have a significant impact on your lifespan. For those of us who don't have time to cut up or cook two servings with every meal, juicing is an easy way to consume them on the go.
"Many people don't really like to eat fruits and vegetables, and this gives them a way to feel like they are doing something good for themselves," says Gayl Canfield, director of nutrition for Pritkin Longevity Center.
Juicing provides all the same vitamins, minerals and phytonutrients as eating whole fruits and vegetables, Canfield says. And the water content can help you stay hydrated.
Juicing is also a good way to use up any about-to-spoil produce, which means you're doing your part to stop food waste.
Juicing is low-calorie, right?
Not exactly. While juicing is probably low-calorie compared to a cheeseburger and fries, it's a very concentrated source of calories.
A cup of pineapple, for instance, is about 83 calories, but a cup of pineapple juice is 120 calories. An 8-ounce glass of orange juice may contain as many as four medium oranges, Canfield says.
"Would a person actually sit down and eat four oranges in one sitting?" she asks. "But you can down that glass of orange juice in fewer than 5 minutes."
And because the fruit is more concentrated, so is the sugar content.
A cup of pomegranate juice contains 37 grams of sugar, compared to just 12 grams in a cup of whole pomegranate.
Consuming your food in liquid form may also leave you feeling less fulfilled, meaning you'll eat more calories than you would if you simply chewed the food, says Jennifer Nelson, director of clinical dietetics and nutrition at the Mayo Clinic.
Will it help me detox?
First, let's start with why you think your body needs to detox. Your organs -- particularly the liver and kidneys -- and your immune system already work hard to rid your body of toxins.
"There is nothing in the medical literature to affirm that the body needs an outside source to cleanse itself," says registered dietician Deborah Levy.
Still, some people say juicing helps them transition to healthier habits. It's worth a shot -- of juice that is.
For clients who insist on doing a cleanse, Levy recommends they limit it to three days.
Can I go on an all-juice diet?
You can, but it's not a good idea.
"You want your diet to be balanced and healthy and to include protein, dairy, whole grains, fruits, vegetables and fats," Nelson says. "Some foods don't juice properly -- like fish or whole wheat bread."
We'll let you think about that yummy concoction for a minute.
When you juice fruits and vegetables, you're "mechanically pulverizing," them, Nelson says. Doing so separates the fiber from the juice. This fiber helps regulate your blood sugar levels after you eat a piece of whole fruit. Without fiber, the sugar in juice goes unchecked.
"The wonderful health effects of fiber -- satiety value, gastrointestinal regulation, (bad) cholesterol lowering and blood glucose regulations are missing in the juice," Canfield says.
Although going on a liquid diet might help you lose weight in the short term, it can seriously mess with your metabolism. And lean muscle mass starts to break down after just a few days -- meaning your body will burn fewer calories overall.
"Very few people will ever voluntarily consume a liquid diet for life," Nelson says, and the pounds will quickly pile back on once you re-introduce solid foods.
So what's the bottom line?
Juicing in moderation can help you consume essentials nutrients, but it's not a good way to detox or diet. Orange you glad you asked?
- All Categories
- Academic Outreach
- Continuing & Professional Development
- Distance Learning
- Summer Sessions
- Winter Term
- Career & Workforce Development
- Lifelong Learning
- Society for Lifelong Learning
- WKU On Demand
- Study Away
- Faculty-Led Study Abroad
- Center for Faculty Development
- Cohort Programs
- Dual Credit
- Event & Training Services
- All Categories
- March 2016 ICYMI
- CHHS October 2011 E-Newsletter
- CHHS November 2011 E-Newsletter
- CHHS December 2011 E-Newsletter
- CHHS January 2012 E-Newsletter
- CHHS February 2012 E-Newsletter
- CHHS March 2012 E-Newsletter
- CHHS April 2012 E-Newsletter
- CHHS May 2012 E-Newsletter
- CHHS June 2012 E-Newsletter
- CHHS July 2012 E-Newsletter
- CHHS August 2012 E-Newsletter
- CHHS September 2012 E-Newsletter
- CHHS October 2012 E-Newsletter
- April 2016 ICYMI
- CHHS November 2012 E-Newsletter
- CHHS December 2012 E-Newsletter
- CHHS January 2013 E-Newsletter
- CHHS February 2013 E-Newsletter
- CHHS March 2013 E-Newsletter
- CHHS April 2013 E-Newsletter
- JUNE 2016 ICYMI
- CHHS May/June 2013 E-Newsletter
- CHHS July 2013 E-Newsletter
- Archived CHHS News
- CHHS October 2013 E-Newsletter
- CHHS November 2013 E-Newsletter
- CHHS December 2013 E-Newsletter
- CHHS February 2014 E-Newsletter
- CHHS November 2014 E-Newsletter
- CHHS May 2014 E-Newsletter
- CHHS April 2014 E-Newsletter
- CHHS June 2014 E-Newsletter
- CHHS July 2014 E-Newsletter
- CHHS December 2014 E-Newsletter
- CHHS August 2014 E-Newsletter
- CHHS September 2014 E-Newsletter
- CHHS October 2014 E-Newsletter
- CHHS January 2015 E-Newsletter
- CHHS February 2015 E-Newsletter
- CHHS May 2015 E-Newsletter
- CHHS July 2015 E-Newsletter
- CHHS August 2015 E-Newsletter
- CHHS September 2015 E-Newsletter
- CHHS November 2015 E-Newsletter
- CHHS October 2015 E-Newsletter
- December 2015 ICYMI
- January 2016 ICYMI
- MAY 2016 ICYMI
- February 2016 ICYMI
- CHHS July 2016 E-Newsletter
- CHHS August 2016 E-Newsletter
- CHHS September 2016 E-Newsletter
- CHHS October 2016 E-Newsletter
- CHHS November 2016 E-Newsletter
- CHHS December 2016 E-Newsletter
- CHHS January 2017 E-Newsletter
- CHHS February 2017 E-Newsletter
- CHHS March 2017 E-Newsletter
- CHHS April 2017 E-Newsletter
- CHHS September 2011 E-Newsletter
- CHHS August 2011 E-Newsletter
- CHHS July 2011 E-Newsletter
- CHHS June 2011 E-Newsletter
- CHHS May 2011 E-Newsletter
"Into the Shadow of the Disappearing Sun," the first of two shows about eclipses, will be presented May 2-July 2 at WKU’s Hardin Planetarium.
Madeline Marita, a student from Western Kentucky University, has received a place on a Fulbright Summer Institute to study at the Globe Theatre (London, England) on one of the most prestigious and selective summer scholarship programmes operating world-w
The decision to further your education is one of the most important decisions you’ll make in your life. Often the hardest part of the journey is to get started.
WKU’s Board of Regents approved tuition and mandatory student fees for 2018 fiscal year and approved consolidating Engineering, Architectural and Manufacturing Sciences and Computer Science into the School of Engineering and Applied Sciences.
WKU’s Board of Regents approved renaming Mass Media and Technology Hall to honor long-time WKU supporter and state representative Jody Richards of Bowling Green.
WKU students will bike across the country this summer to raise money for Alzheimer’s research.
Note: documents in Portable Document Format (PDF) require Adobe Acrobat Reader 5.0 or higher to view,
download Adobe Acrobat Reader.
Note: documents in Excel format (XLS) require Microsoft Viewer,
Note: documents in Word format (DOC) require Microsoft Viewer,
Note: documents in Powerpoint format (PPT) require Microsoft Viewer,
Note: documents in Quicktime Movie format [MOV] require Apple Quicktime,