The juice cleaning diet is extremely popular and trendy. It is considered an easy way to lose weight, increase your nutritional intake and cleanse your intestines. Cold-pressed raw juices are available more widely than ever. There are so many brand names to choose from, all with different promises and claims.
But not all juice mixes are the same and not all juice plans are beneficial to your health.
So before you buy a fancy juicer, let's look at what a good juice mix is, how you can make juice and the pros and cons of juice cleaning.
The difference between juice and a juice mixture
The term fruit juice usually applies to 100% fruit juice. For the purposes of this article, we refer to juice mixes to distinguish it from the boxes of orange and cranberry juice that you find in the supermarket. Smoothies, on the other hand, are usually composed of pureed bananas and other sugary sweet fruit.
Juice mixtures refer to a freshly made mix of fruits, vegetables and grasses. These juice mixtures are made at home or ordered from a trusted health food store. Your juice mix must be made fresh from non-GMO organic products to ensure that you get as many nutrients as possible – without the pesticides.
These are the elements of a high-quality juice mix:
- It does not contain too much sugar (but can be sweetened with a sugar alternative such as stevia or monk fruit sugar, which does not raise blood sugar levels)
- It contains more vegetables than fruit
- It has more leaves than roots
- It contains at least one type of grass or spirulina powder
Above all, a high-quality juice mix is rich in nutrients. Although not as sweet as smoothies, juice blends are a good way to get your daily portion of fruit and vegetables, if you find cracking by salad or chewing an apple time-consuming or not inspiring.
What is Juicing?
Juicing refers to extracting the juice from solid fruit and vegetables. This is not the same as making a smoothie, which usually contains some of the fibrous materials, giving it a thickened quality. Juice mixtures are liquid.
Two common ways to extract juice are:
- Centrifugal juicer: These machines use rotating blades against a mesh filter and collect the juice and pulp in different compartments. Some can become hot during use, possibly affecting the nutritional value of your juice mix. Centrifugal presses have a shorter shelf life because they contain more oxygen.
- Cold press or chewing juicer: These machines use a crushing and pressing movement of a screw against a screen to extract the juice mixture. The process is slower than that of a centrifugal juicer and the juice mixture is broken down more effectively – provide more nutritional value – and with less oxygen added than a centrifugal mixture.
The fresher your juice mix, the better. If you cannot immediately bind yourself to your own juicer, it is a good alternative to have your juice mix made to order at a juice bar.
Although there are many pasteurized, ready-made options in the supermarket, it is important that you thoroughly check the ingredient list before you buy it. Many mass-produced juice mixtures weigh heavily on the fruit over vegetables, because the sweetness makes their product tastier. The pasteurization process reduces the general nutritional benefits because many of the enzymes die during the heating process.
Make the health benefits of juice
Juice blends are a great option and an easy way to optimize your health. You can shake it every day by changing the fruit you use, or by trying vegetables that you usually avoid in solid form.
Juicing is an effective way to get essential nutrients, especially if you have a busy schedule. Juice mixtures also offer a major nutritional benefit for cancer patients, many of whom struggle with loss of appetite during treatment.
Juices can help with weight loss, but only in the sense that you reduce the amount of protein and fats that you consume if you replace a typical meal for your juice. You tend to eat less processed food during pressing, which has a positive effect on your waist.
What is juice cleaning and is it safe?
We discussed what makes a juice mix, how you can prepare your juice mix and discussed the health benefits of drinking juice mixes. So what is a juice cleaning?
A juice cleaning is a plan where you exchange one or more meals for juice. There are a few plans and diets that require that you stick to drinking only juice blends in an effort to help you detox or lose weight. A simple cleansing diet is supposed to be simple and effective and to prepare you for life.
Yes, there are some daring claims about the different things that unprocessed juice cleaning can help you achieve. Claims include detoxification, losing weight, cleansing your colon, a natural cleansing diet and more.
To remember: juice is not the same as fasting. When you get stuck, you don't take calories at all. When making juice, calories are always involved. Especially if you drink lesser quality juice, you can use one higher sugar concentration than you meant. This increases your blood sugar and insulin levels.
A 100% juice-based diet is not recommended, because of the difficulty and the lack of many essential building blocks that your body needs. These include, but are not limited to
- Protein: A macronutrient that is responsible for many processes in your body, including the health of your bones and muscles and the quick response from you immune system. A juice based diet can result in symptoms of anemia, weakness and leave you open to infections. Even if you are only considering a short-term juice cleaning, you should consider these potential risks.
When your body realizes that it is not getting enough protein, it starts extracting it from your muscles. Because of this you start losing muscle mass. Losing muscle mass is not the same as losing fat – you can feel weaker, struggle with your balance and feel pain and pain. Losing muscle mass is not good for anyone, but it gets worse as you get older.
Protein is also used by your body to make amino acids. Some of these acids are used by your liver to convert potentially toxic materials into waste. Without enough protein, your liver may have trouble functioning properly, regardless of how much juice you consume.
- Essential fats: Important ingredients for your body to take, as they cannot be made by the human body. Without essential fats, your body is unable to process fat-soluble vitamins such as vitamins A, D., and K.
- Vitamin A is essential for cognitive function, good eyesight, a healthy immune system and the health of your organs.
- Vitamin D is essential for the health of your bones.
- Vitamin K is responsible for helping your blood clot, maintaining strong bones and preventing heart disease.
Essential fats are also crucial to reduce inflammation and increase your immunity.
4 facts to consider before you start a juice cleaning
1. Drinking only juice mixtures can cause some unpleasant side effects.
Unfortunately, you cannot always process such tightly packed nutrient loads in one go. A juice cleanses diet can have an unwanted effect on your body, including diarrhea, constipation, dizziness, nausea, headache, brain fog, fatigue and bad mood. In addition, your skin may become dry due to your lack of essential fatty acids.
2. Many juice cleansers are marketed as detoxifying or as a liver cleansing diet – but they do the opposite.
Detoxification is a process whereby your body removes waste. Most detoxification occurs in your liver, where certain enzymes convert toxins to be excreted in urine, sweat and other body fluids. Although juice cleansing can be detoxing in the beginning, this is mainly due to the fact that you no longer eat processed food and have given up caffeine and alcohol for the duration of the cleansing.
During phase one and two of liver detoxification, your liver converts fat-soluble toxins into water-soluble substances. Phase three is when the toxins are excreted from the body – but your liver needs amino acids, normally made from proteins, to excrete the toxins. If you use a raw detox, you cannot make these amino acids that easy. This results in Lake toxins in your bloodstream, rather than less.
3. Juice cleaning can be expensive.
Buying a quality juice mix at a juice bar is expensive and cold presses at home can often cost hundreds of dollars. After you have set up your machine, you must use GMO-free organic products to guarantee a lack of pesticides and an abundance of nutrients.
Often the juice yield can be much lower compared to the amount of fruits and vegetables that you have packed in your machine. Each juice must also be made fresh, so you must clean the machine three times a day.
4. It is not healthy to consume so much sugar without fiber.
If you take away just one piece of juice cleaning information, then let it be this: when squeezing fruit and vegetables, you remove the fiber and the carbohydrates and sugar remain. Although this may improve the absorption of nutrients, it is not healthy in the long term.
Fiber aids digestion and slows down the effects of sugar on your system. Without the fibers, the sugar and carbohydrates enter your bloodstream much faster, resulting in extreme changes in your energy and state of mind – high when the sugars first enter your bloodstream, and low when the sugar wears off.
What if I still want to make juice?
Juicing can work in moderation. It can be a useful way to include some important nutrients, as long as you drink it as part of a balanced diet. The best juice mix is freshly made, cold-pressed, with the emphasis on leafy vegetables over fruit, and made with non-GMO organic products.
You can adjust your juice mix to fulfill more of your macronutrient needs with a little lemon-flavored fish oil and a scoop protein powder, along with grasses, to promote digestion.
Consult your chiropractor or doctor if you are considering trying any kind of detoxification, juice cleaning or fluid quickly. It is not recommended to replace all meals with juice. Detoxing and cleaning are extreme for a reason; They are meant as a quick fix for those 15 pounds that you keep winning and losing.
Ultimately, juice blends can be useful and worth considering as part of a range of foods and behaviors to improve your well-being. However, healthy food should also be considered for longer-term benefits.