Fresh juices are way better than energy drinks in a tin can. Who can beat this fact if ever since it has been the primary natural source of vitamins and energy boosters? Indeed, fresh fruits and vegetables are always the resort of anyone who’s on a diet. These days, those ingredients are not just meant to consume as it is but through liquid extraction as well. In this way, the nutrients are being absorbed straightforward and quickly. It is also convenient for anyone who wants to have an intake of its vitamins anywhere and for those who have no appetite for chewing. To know more about juicing, here are the considerations and related quick facts.
What is Juicing?
Crushing down every pulp of fruits and vegetables until the liquid is fully extracted is the process of juicing. It can be done by hand squeeze or motor-engined juicers like masticating juicers and centrifugal juice extractors.
On Hand Squeeze, the force of a hand with a small tool like lemon squeezer, hand press, or manual squeezer is being utilized. With those, your energy is in great need as well as patience because it will be time-consuming due to the limited capability of the tool. Mostly, fruits can be extracted only one at a time and are much longer to take, unlike high-performing juicer machines.
Meanwhile, Centrifugal juicers are the basic and most seen product in the market or in the department store. Here, every vegetable and fruit is being evenly chopped until they are completely dried out. This is done through a very fast spinning in high heat. In terms of convenience, this type of juicer is available almost everywhere and is easier to clean.
The other one, Masticating juicer, is much more expensive than the centrifugal juicer. It is due to the product’s advantages, like it does not disrupt the enzymes and nutrients of the ingredients. In fact, after the machine chops the fruits and vegetables, it will press them to extract the liquid instead of burning the vitamins.
By doing so, the benefits are phytonutrients and Omega-3 fatty acids, and antioxidants. It is also good if you are in a rush and want to consume its nutrients anywhere.
Effects of Juicing in the Body
When on a diet, the aim is to lose calories. In juicing, the solid fruits are declined, which are high in calories if consumed into their original state. Juicing will also increase energy, especially when leafy green vegetables are included in every intake. If you have inflammations, it is advised to have darker green vegetables with vitamin C. For antioxidants, resort to fruits like oranges and grapes, then lycopene in tomatoes. Other vitamins are Vitamin A, Vitamin K, Potassium, Folate, Calcium, and Iron. Yet, all of these benefits are not included in one intake because the vitamins will depend on the needed ingredient.
In terms of cleansing, sadly, fresh juices have no significant and extravagant perks. If the body has healthy lungs and kidneys, then it will be capable of doing the duty. Juices can just add some nutrients, but as mentioned, juicing itself cannot help you detox completely. Instead, it may just give you a refreshing feeling due to the natural contents like phytochemicals.
Consequently, juicing alone is not enough to lose weight. Another thing is it deprives fiber to your body. As Emma Elvin, senior clinical advisor at the charity Diabetes UK says, “Fruit juice has most of the fiber removed.” If fiber is generally removed from the body system, the risk of developing coronary heart disease, stroke, high blood pressure, and diabetes are at high stake, especially in adults that must have no more than thirty grams of fiber a day. With the fibers removed from every intake, the tendency is that the fructose goes straight down to the stomach quickly. With that, the digestive system won’t be able to break down first the fruit’s cells before letting the fructose enter the bloodstream. The pancreas will be forced to release insulin to stabilize the blood sugar, but it can be worn out and lead to type 2 diabetes.
Best Choices for Fresh Juice
To prevent the possible risks of juicing, a moderate intake with proper meals and exercise can potentially help the success of the weight loss journey.
On the other hand, in juicing, you must pick fruits and vegetables that are rich in water content. To prevent high blood sugar levels, consume more green leafy vegetables. At the same time, avoid the ones that are unlikely ideal for juicing, like Scallions, Leeks, Bananas, etc. Note that there should be at least 2.5 cups of vegetables and two cups of fruit per day.
To give you more ideas, check the recommended fruits and vegetables below that will suit your preference in juicing.
| Fruits | Vegetables |
| Peaches
Pineapples Berries Citrus Melons Pomegranates Mangos Grapes Kiwis Tomatoes Apples Cranberries Pears |
Celery
Spinach Chard Mint Parsley Kale Cucumber Cabbage Carrots Beets Ginger root Fennel Cilantro Brocolli Cauliflower |
Final Thoughts
Being healthy should not be compromised by too much eagerness without knowing its possible consequences. Fresh juice made of natural resources is never bad, but how it will be taken is another different thing. Excessive intake of juicing can lead you to serious complications, especially to the blood sugar level. It will be sad if the goal to fitness will turn into unexpected results due to the lack of moderation and enough information.
Indeed, relying on juicing alone while on a diet is certainly not enough. That is why in order to achieve the desired physique, it is always advised to have the right amount of meals, proper exercise, and a healthy lifestyle. Also, to have detailed information and instruction, seek professional health workers like the dieticians in their respected clinics. But above anything else, self-love and discipline is the key to a healthy mind and body. It is also important to always have a sound sleep at night for healthy activity the next day. Organic sleep aids, including sandalwood, can help you with that.