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If you are considering juice cleansing for health or weight loss, there are some risks and benefits that you should know. This article also discusses who should not do juice cleaning.
What is Juice Cleanse?
A juice cleaning is a program where you only consume juiced fruit and vegetables for a certain period. The length of your juice cleaning and the guidelines vary depending on the person and the program you follow. Some programs argue for a two-day cleaning, while others promote a seven-day cleaning.
However, you do not have to follow a specific program or purchase a product. Although it may take some time and effort, you can make your own juice cleaning and make your own fruit and vegetable juice in the comfort of your own home.
Potential benefits of juice cleaning
There are many claims about the benefits of juice cleaning. There are some valid benefits, but watch out for claims that sound too good to be true or "sell-y". Here are five real benefits of juice cleaning.
1. Supports the immune system through fasting
If you only consume juice, you are probably in an empty state. Fasting has many advantages, but one of the most striking benefits is the rejuvenation of the immune system. In an empty state, your body begins to deplete glycogen stores. The biochemical processes involved in the use of stored glycogen promote healing throughout the body. In addition, fasting can signal the body to rid itself of damaged cells and to produce new ones.
2. Promotes a healthy gut microbiome
If you have paid attention to the wellness area in recent years, you have probably heard how important it is to have a diverse microbiome and an overall healthy gut. a study showed that a three-day diet based on vegetables and fruit juice led to significant improvements in the gut microbiome due to the fermentable fiber in juices.
3. Supports detoxification
Juice cleansing can support your detox pathways in two ways: by fasting and by providing antioxidants and nutrients. If you fast by consuming only juice and no solid nutrients, you let your digestive system take a break. Your body can then focus on removing stored toxins instead of metabolizing food. Fruit and vegetable juices are also rich sources of antioxidants, which help fight free radical damage in your body.
4. Provides the body with easily absorbable nutrients
Juices eliminates most of the fiber from fruits and vegetables, which ensures faster absorption of nutrients. Many people also think that they can consume more fruits and vegetables in juice form!
5. Weight loss
The potential for easy and fast weight loss is a common selling point for cleaning juice. With a juice cleansing you don't drop twenty pounds in one week (not that you would want it anyway!), But many report weight loss as an advantage of juice cleansing.
The weight loss from juice probably comes from a limitation in calories and loss of water or inflammatory weight, and is not a sustainable or necessarily healthy way to lose weight. Depending on your personal point of view, weight loss with juice cleaning is an advantage or a risk.
Potential risks of juice cleaning
Just as there are many claims about the benefits of juice cleaning, there are also many potential risks that need to be taken into account. Filtering the extremes from both sides is important when making your personal decision about juice cleaning. Here are six real potential risks of juice cleaning.
1. Blood sugar instability
They squeeze fruit and vegetables from most of their fibers, leaving nutrients and sugar behind. Some do well with sugar from juices, but it is important to be alert when consuming juices. You consume sugar and carbohydrates in the absence of sufficient fiber, protein or fat. This sugar is quickly absorbed into your bloodstream and can cause a dramatic rise and fall in blood sugar levels for some people.
2. Inappropriate fasting
Fasting is not for everyone. When cleansing juice to fast, consider the unique stress response of your body and responses to energy limitation. In addition, fasting with juice may not be the best way for some people to fast. If you experience blood sugar fluctuations and a bad mood, consider other fasting methods without juice.
3. Food-borne disease of unpasteurized juice
Bacteria and pathogens are a risk when consuming unpasteurized juice. Always follow proper food safety tips when preparing and consuming unpasteurized juice to help reduce your risk and be extra careful if you have an already compromised immune system.
4. Lack of fiber in the diet
Because making juice from fruits and vegetables frees them the majority of their fiber content, you may not get enough fiber to support your long-term health while cleansing juice. There is a chance of constipation or other digestive problems if you do not consume enough fiber every day.
5. Difficulty handling weight
Liquid foods such as juices and smoothies make it difficult to measure your calorie intake. A large amount of food can be condensed to sixteen grams of liquid, or you can accidentally underestimate the amount of food in your juice. Moreover, it is possible that liquid calories do not saturate you, such as solid food. Chewing and eating a meal slowly is necessary for good digestion and hunger signals. If you limit too many calories for too long, you will slow down your metabolism and then possibly arrive if you start eating a good amount again.
6. Potential for oxalate poisoning
Certain types of fruit and vegetables such as spinach and berries are naturally higher in oxalates, which are crystalline molecules that can cause problems such as kidney stones when they are too full. You often have to consume many oxalate-rich foods to see a problem, unless you have a genetic predisposition that interferes with oxalate metabolism.
Who should not do juice cleaning
Pregnant women, children, the elderly and people with a compromised immune system are not good candidates for juice cleansing.
The FDA recommends the use of juice for children, the elderly, pregnant women and people with compromised immune systems due to the risk of foodborne diseases due to unpasteurized juice.
Moreover, it is good to be careful with a juice cleaning quickly if you fall into one of the following populations:
- You are a woman with hormonal imbalances or you are trying to become pregnant. wFasting can have major benefits for some women. If you are experiencing hormonal problems or trying to conceive, you may want to avoid this. Fasting can be stressful for the body, and because women's hormones are more sensitive to stress, fasting can exacerbate hormonal imbalances and even complicate conception.
- You are a athlete or very active person. Fasting can reduce recovery and performance due to malnutrition of your body. If you want to do a juice cleaning, take those days off from physical activity.
- You have problems with blood sugar. While you clean juice, you eat pure sugar and carbohydrates without fat, fiber or protein to slow its absorption into your bloodstream. If you are sensitive to blood sugar spikes and drops, it is best not to use juice cleansing.
- You have SIBO or other intestinal dysbiosis. The fermentable fiber left over from juice can aggravate intestinal dysbiosis.
- you are very stressed. Fasting and any calorie restriction will only exacerbate the stress. Wait for a quieter period in your life to begin a juice cleaning.
Juice Cleanse alternatives
If you have determined that full juice cleansing is not suitable for you or does not fit into your lifestyle, you can still benefit from the benefits of making juice! Here are some alternatives to support your digestive and cellular health in the long term.
- Intermittent fasting. This has become a trend lately, and with good reason. Intermittent fasting helps, if done properly, to stabilize blood sugar levels, reduce digestive problems, and improve brain performance. There are several ways to quickly choose at intervals – choose what works best for you and your daily routine.
- Drink juice 30 minutes before a clean meal or with a meal. Juicing is not all or nothing! You can still record juices daily to get the nutritional benefits without fasting. By drinking juice with or near a meal, you blunt the blood sugar level that can be associated with consuming juice only on an empty stomach. One of my favorite juices is my celery juice recipe that I like to drink a few times a week.
- Smoothies. By mixing fruit and vegetables instead of making juice, the fiber remains intact. A smoothie can be light enough for a snack or sturdy enough for a meal, depending on your add-ins. Smoothie cleansing may be a softer way to get the benefits of juice without being so intense.
Recommended juice recipes
If you want to try a juice cleaning or just add juice to your routine, here are some great recipes to view. My favorite juicer for all types of fruit and vegetables is an Omega chewer. And here are my favorite juice recipes:
Frequently asked questions about Juice Cleanses
Can a juice cleaning help you lose weight?
Yes and no. It can help you lose or gain weight, depending on your approach and your unique bio-individuality. You usually lose weight on juice cleansing due to severe calorie restriction and / or water weight or loss of inflammation. However, this weight loss is temporary and can have the negative effect on slowing down your metabolism if it is continued for too long.
Rapid weight loss and calorie restriction also spikes cortisol, which indicates to your body that fat should be stored instead of burned. On the other hand, if you do not inadvertently limit calories during juice cleaning, you can consume calories too much! A large amount of food is condensed in a small portion that is quickly consumed, so you can consume a lot of calories, sugar and carbohydrates without feeling saturated. This can cause you to drink too much in an effort to feel full.
Instead of considering juice cleansing as a fast method for weight loss, consider it a reset of the digestive and hunger signal that can improve your metabolism and appetite in the long run!
Is it good to clean juice?
The benefits of juice cleaning must be weighed against potential risks. There is no general recommendation for cleansing juice – it is beneficial to some, while it can be harmful to others. Certain populations of people should not use juice cleaning.
If you are not sure whether a juice cleaning is beneficial for you, you can perform a complete cleaning! Start with the daily intake of juice, and then slowly with juice, quickly with juice. If you enjoy the benefits of intermittent fasting with juice, you can switch to a full day, then a few days, fasting with juice until you feel comfortable with a full juice cleansing.
And, as always, contact your health care provider before you make juice or make changes to your diet.
What are the benefits of juice cleaning?
Many of the benefits of juice cleaning come from fasting. Fasting can improve digestion, support the immune system, provide mental clarity and regulate hunger signals. Aside from the benefits of fasting, juice cleansing also ensures that you get lots of fruits and vegetables in your diet and provides you with essential nutrients and antioxidants. By taking a few days off from the heavy digestion of solid foods, your body can concentrate on detoxification, especially with the help of antioxidants from the juice.
Conclusion about juice cleaning
As with most health trends, there is some truth to the claims! For many people, juice cleansing has a wide range of benefits, including support for the immune system and better absorption of nutrients. There are also various potential risks, such as blood sugar instability and food-borne illnesses. You must weigh the potential benefits against the potential risks and determine whether a juice cleaning is suitable for you.
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