"Juice" is increasingly jumping from the margins to the mainstream, with choices ranging from juice bars such as newbie Elixir Juice Bar in the Park Lane stores, to local online vendors such as Vim + Vigor, to more established outlets such as Whole Foods Market .
But this is not your grandmother's morning glass.
Juice and the do-it-yourself cousin, juice, are advertised as ways to fill in the gaps, or to fill an otherwise healthy diet with concentrated portions of fruit and vegetables, although juice removes the fiber.
"It's a great way, an easy way, to add some extra nutrition," says Heidi Lane, the chief partner who invents liquid brews in the Juice Bar, who had to add his third location, on May 26 at NorthPark Center .
"We know that everyone has trouble eating enough fruit and vegetables," she says. "So it can be for everyone, especially on a day when you don't have time to go to the store (and prepare whole fruits and vegetables)."
Fair enough. For those who would like to have an expert on this subject, we have asked registered dietitian and nutritionist Sharon Palmer to tell us about the pros and cons of juice making.
The author of The plant-driven diet (The Experiment, $ 15.95) and editor of the highly regarded Environmental Nutrition newsletter has a special interest in juice making and has given presentations on this subject.
What is your general view of juice as a way to get nutrients?
I believe that eating fruits and vegetables in their entirety, minimally processed form, is the best choice. If you eat them in this form, you get all the fibers, vitamins, minerals and phytochemicals that are present throughout the plant, because you will hopefully consume the entire plant – seeds, skin, meat, fibrous tissue. Many nutrients, fibers and phytochemicals are concentrated in the skin and seeds. If you throw out much of this part when making juice, you miss it. However, I think there are potential benefits to consuming juices.
What are the advantages?
Juicing can concentrate portions of fruit and especially vegetables in a small, easy to consume form. This can be useful for people who have difficulty getting enough vegetables, for example, people who don't like the taste of vegetables or have a poor appetite. Most people don't get enough vegetables. (I recommend at least three fruits and six vegetables a day.) So, juice can help you get those vegetables. Although in fiber the fiber and some nutrients are missing in the whole plant food, many nutrients still exist in good stocks in the juice. Some juices contain even higher levels of certain nutrients.
Tomato juice, for example, contains a lot of lycopene, pomegranate juice in polyphenols and red or purple grape juice contains resveratrol, just like wine. Studies have shown that consuming juices can increase the level of nutrients in your bloodstream.
What are the disadvantages?
For fruit juices in particular, you get a drink filled with concentrated natural fruit sugars that quickly enter the bloodstream if you concentrate fruit into an easy-to-consume drink – without the fiber of the whole fruit. Studies consistently show that when you drink calories from drinks, you don't feel full. Eating a whole piece of fruit works better for weight control. You may need two or more pieces of fruit to make a small glass of juice. Consider how full you are of consuming two whole oranges – most of us would not do this at once – compared to just drinking a small glass of orange juice.
In addition, you may lose a lot of the other nutrients in the fruit or vegetables that are lost in the discarded pulp, husk, husk and seeds.
Who is the logical candidate for a diet with lots of fresh vegetable / fruit juice?
I think the best potential for juices is with people who have trouble getting enough. When you have a busy life, when you are on the move, you find it hard to fit in portions or you don't really like the taste of vegetables – especially greens, which I recommend daily – juice can be a good choice. However, I believe that this should be complementary to eating a diet full of many whole fruits and vegetables. Even if you are particularly focused on reducing a disease, such as a family history of cancer
or heart disease, studies consistently link high fruit-vegetable content to protection.
How does this picture change for people over 55?
Many older adults find it difficult to get enough fruit and vegetables. It takes a lot of chewing and a lot of space in the diet. By that I mean that when you get older, your energy needs decrease, so you need less food, but you actually need it Lake nutrients.
So trying to get six vegetables a day can be daunting if you eat a smaller amount of food. Even when people get older, they can have trouble chewing. Juices can help people get more portions. As we get older, our risk of chronic diseases, such as cancer, heart disease and diabetes, increases.
Are there medication interactions that the elderly are aware of?
The care would be the same for whole fruit and vegetables. You must discuss all food and nutrient drug interactions that you use with your healthcare provider. For example, some medicines interact with vitamin K-rich fruits and vegetables and others with grapefruit juice. The main concern is that juices are more concentrated sources than whole fruits and vegetables, so it is important to understand which medicines you use that can respond to each other.
Are there freshness problems with juice?
Some nutrients, such as vitamin C, may deteriorate due to exposure to oxygen and light. So for maximum benefits it is best to consume them quickly and follow the best buy dates for products.
What about the costs?
It is usually cheaper to consume seasonal fruits and vegetables than to concentrate them into a juice. Your first choice must be local, seasonal products, which is also the cheaper choice.
Kim Pierce is a freelance writer from Dallas. Sharon Palmer lives in Southern California. You can learn more about her at sharonpalmer.com.
Local liquid food
Here are some places where you can find fresh juices, usually cold-pressed from organic fruits and vegetables. They range from juice mixes to nut milk smoothies, to drinks and "shots" formulated with disease-fighting ingredients such as turmeric. "Don't take health claims too much – from detoxification to weight loss – offered by juice bars," says California-based registered dietitian-nutritionist Sharon Palmer. "There is not enough research to confirm that specific juices and combinations offered can result in many of the benefits attributed to it."
Organic juices offered in different combinations. Owners Davio and Jessica Ventouras started their juice business because of celiac disease. The barn on the Dallas Farmers Market, 1010 S. Pearl Expressway, Dallas, will move to The Market (former barn # 2) when the renovations are complete. Target opening: fall; Sylvan Thirty: late summer; Juice bars at Bodybar Studios: 4514 Travis St. and 1900 Preston Road (Preston Park Village), Plano. wp.boomjuice.com.
The store has all raw and organic ingredients for juices and nut milk. Local if possible. The raw soup retains all the fibers of the plants. 3699 McKinney, Suite 318 (West Village), 214-559-7249; 5307 E. Mockingbird Lane, Suite 107 (Mockingbird Station), 214-821-3480; 5954 Royal Lane (at Preston Road), 972-913-4495; 6906 Snider Plaza, 469-914-5214. budajuice.com.
Elixir Juice Bar
Juices and fruit smoothies, with an extensive range of add-ins, such as bee pollen and l-arginine, can be found here. 8084 Park Lane (next to Bowl & Barrel in the Park Lane stores), 214-361-2252. elixirjuice.com.
This place became popular as the juice bar in Duo – All Things Culinary, starting in 2010. Juices, fruit and nut milk smoothies, with add-ins such as probiotic powder. Limited vegan / vegetarian menu. 6030 Luther Lane (Preston Center), 214-750-2929; 5915 Forest Lane (at Preston Road), 214-792-9928. insidethegem.com.
The Juice Bar
Started in 2012, this bar focuses on juices and smoothies from fruit and nut milk, plus shots with lots of nutrients. Website contains nutritional information such as calories and proteins. 5560 W. Lovers Lane (reverse side, Inwood Village), 214-350-3333; 12050 Inwood Road (north of Forest Lane), 972-726-7777; NorthPark Center (level 2, between Nordstrom and Macy & # 39; s), 8687 N. Central Expressway. thejuicebardallas.com.
This location has juices and cleaning kits, recordings with lots of nutrients, with a focus on area delivery. It also has an extensive range of raw snacks. 3527 Oak Lawn Ave, 1-888-666-0290 (option 1). rootspressedjuices.com.
Whole Foods market
Raw, organic fruit and vegetable juices, with add-ins for nutrients are available here. Locations with juice bars include: Park Lane, Preston Forest, Lakewood, Addison, Colleyville, Highland Village. wholefoodsmarket.com.