The Juice is Worth the Squeeze - By: Gina Consalvo

The Juice is Worth the Squeeze

 By: Gina Consalvo

While juicing has become quite the craze, don't jump on the bandwagon without first knowing the facts.  Juicing is the process of extracting juice from fresh fruits and vegetables.  While juicing can add variety to your diet and help you easily meet your daily recommendations of two whole fruits and three to four vegetables, it should not be your sole source.  Unless you are using a triturating juicer which presses produce, retaining more nutrients, or a masticating juicer which chews produce, the juicing process actually results in the consumption of fewer vitamins and minerals since the nutrient-rich skin and fibrous pulp is left behind. 

Will juicing improve my health?

Eating a plant-based diet is linked to a lowered risk of heart disease and cancer.  Vitamins and minerals can help boost immunity, while phytonutrients, like flavonoids and anthocyanins, guard against oxidative cellular damage.  Juice also provides an abundance of water, which is needed to hydrate the body.

Does juicing help with weight loss?

Eliminating entire food groups is not recommended as part of a healthy diet.  When participating in a juice cleanse or diet, you will likely begin craving other foods since you have placed certain items in a restricted, or off-limits, category.  It’s important to remember that strict juice diets do not provide enough protein or fat, putting you at risk for a loss in muscle mass.  Since inadequate nutrients are consumed during juice diets, the body's metabolism slows down, meaning you do not burn as many calories throughout the day.  To keep your organs functioning at peak performance, a balanced diet consisting of minimally processed, nutrient-dense foods is necessary. 

What about food safety?

When juicing, wash your hands before touching the fruits and vegetables and thoroughly clean the produce prior to juicing.  If you have to hand wash your juicer or blender, use hot, soapy water. Also, to prevent bacterial growth, make sure to let all parts completely dry before reassembling and putting away.  Another helpful tip is to only juice what you plan to drink.   Juice that isn’t consumed right away can harbor bacteria and cause food poisoning. Exposure of the drink to air, bacteria and other pathogens might not only make you sick but will also threaten the nutritional value of the juice.

So what's the bottom line?

Juicing is a great way to boost your intake of fruits and vegetables and an excellent supplement to an overall plant-based, whole foods diet rich in phytochemicals.  If you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet.  It’s also a good way to try fruits and vegetables you normally wouldn't eat.  When juicing, be creative.  Try different combinations and remember you can always add leftover fiber-rich pulp back into the juice.  You can also use this pulp in cooking, by adding it to soups, stews, grain dishes, pasta sauces, muffins and quick breads.

To learn more about Gina, please visit her website, http://www.eatwellwithgina.com/

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Gina Consalvo, MA, RD, LDN, NCC is a registered dietitian and national certified counselor. Gina is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Gina has experience providing nutrition counseling to adolescents, adults, and older adults. Areas of specialization include eating disorders, mindful/intuitive eating, weight management, and wellness nutrition. Gina integrates behavior modification to influence lasting, positive health outcomes.