3 minute read
Health and Fitness
The Juice on Juicing
By Cindy Weinberger MS, RD, CDN
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Ioften get asked, “What’s your take on juicing?” Juicing can be nutritionally beneficial when done properly. However, these days many revert to a quick fix to weight loss: a juice cleanse. The burning question remains: does a juice cleanse actually eliminate toxins from the body?
Juice cleansing generally consists of a diet with little or no chewable food. Consuming only juice will likely cause you to consume fewer calories than necessary for weight maintenance, resulting in weight loss. Dr. Linda Lee, the director of the Johns Hopkins Integrative Medicine and Digestive Center, explains that after a few days, caloric restriction will likely result in dehydration, and a person will not be at optimal health. You can also become nutrient deficient, she says. The products in these juice cleanses can’t be absorbed and therefore pass to the large intestines, where the bacteria ferments it. This gives people the “empty” feeling often described after a juice cleanse. For the same reason, patients are given laxatives, also known as a “colonoscopy prep,” ahead of a colonoscopy, not a “colon cleansing.” There is no evidence to suggest that empting the colon is nutritionally beneficial. Furthermore, Dr. Lee says no scientific studies have proven that juice cleansing removes toxins from the body. Additionally, such a restrictive diet will cause you to be more likely to rebel against dietary restrictions.
So, if juice cleansing is not recommended, what is the proper way to juice? Juices and health shakes can be beneficial when used as a meal replacement – only once daily! Skipping RD, of Wilmington, DE. However, eating whole fruits and vegetables is optimal since juicing doesn’t provide the whole fiber that’s found in whole fruits and vegetables. Juicing machines extract the juice and leave behind the pulp, which has the fiber. So don’t rely on solely juices completely to get your fruits and veggie servings. Now that we know when and
how often to juice, how do we do it? You may not need an actual juicing machine to make juice. You can use a blender for most whole fruits or vegetables. Add water if it becomes too thick.
A Magic Bullet works great, and it’s as easy as 1, 2, 3. You simply add the contents of the juice to the cup, screw on the cover, flip it over and blend. When it’s blended to desired consistency, flip it back over, unscrew the cover and drink directly from the cup.
more than one meal a day can lead to nutrient deficiency.
Health shakes make a great choice for breakfast since many tend to skip breakfast anyway. Health shakes and juices can be taken on the go and offer a lot of variety since just about anything goes in a shake. Health shakes and juices can also make a great snack.
“If you’re not big into fruits and vegetables, it’s a good way to get them in,” notes nutritionist Jennifer Barr,
You can put just about anything into a juice or health shake – any fruit, vegetable, liquid base, even nuts. Just be careful, you could be adding a lot of fruits, and then the calories start adding up. If you use vegetables instead of fruits, the calories are a lot less. Try using mainly vegetables, and add one or two fruits for flavor. You can also make your juice more balanced by adding protein. Some good sources are almond milk, skim milk, orange juice, low-fat, plain yogurt, flaxseed, and peanut butter.
Pick your favorite combinations of fruits and vegetables and try a new juice. Just remember, an all-juice diet can cause more harm than good. Stick to a healthy, balanced diet with a juice here and there!
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.
