Eating fruits and vegetables is essential for our health, but many people struggle to get enough of them.
Juicing might seem like an easy way to increase your intake, but it has some downsides. While juice offers vitamins, antioxidants, and minerals, it doesn’t provide fiber, which is crucial for our health.
Fiber helps keep our blood vessels and intestines clean. It also stabilizes blood sugar levels and feeds the good bacteria in our gut. Getting enough fiber is linked to a lower risk of heart disease.
One issue with juice is that it lacks fiber, meaning it gets digested quickly and can cause a sharp spike in blood sugar, according to Eating Well.
While this might be helpful for someone with low blood sugar, drinking juice regularly can lead to blood sugar levels rising and falling quickly, which can be harmful over time.
Some people even turn to juice cleanses, hoping they will improve digestion, give them more energy, or detoxify their bodies.
However, studies show that juice cleanses might actually harm the gut microbiome.
Researchers from Northwestern University conducted a small study to look at how juicing affects the gut.
They recruited 14 healthy adults between 18 and 35 years old and divided them into three groups.
One group followed a juice fast, drinking only cold-pressed juice for three days. The second group consumed juice alongside their regular diet, and the third group followed a plant-based whole-foods diet with no juice.
Researchers analyzed the participants' oral and gut microbiomes at various points throughout the study.
The results showed that juice cleanses increased bacteria in the mouth that are linked to inflammation and a less healthy microbiome.
The other two groups showed fewer changes. The study concluded that the oral microbiome changes quickly, but the gut microbiome was not affected much.
While the study was short and small, it suggests that juice cleanses might not be as beneficial as advertised.
The key takeaway is to focus on a balanced diet full of whole foods. Instead of relying on juice, consider adding smoothies made with whole fruits and vegetables to your diet.
This way, you get fiber along with protein and healthy fats, which help stabilize blood sugar and keep you feeling full.
Adding fermented dairy like yogurt or kefir to smoothies can boost the protein and probiotics, benefiting your gut health.
Instead of juice cleanses, aim for a variety of whole foods to nourish your body and support your gut.
