Juicing is no healthier than eating whole fruits and vegetables.
Juicing extracts the juice from fresh fruits or vegetables. The liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.
Some believe that juicing is better than eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from digesting fiber. They say juicing can reduce your risk of cancer, boost your immune system, remove toxins from your body, aid digestion and help you lose weight.
However, there's no scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself.
But if you don't enjoy eating fruits and vegetables, juicing may be a way to add them to your diet or to try fruits and vegetables you might not eat.
Consider blending instead of juicing. Blending the edible parts of fruits and vegetables produces a drink that contains more healthy phytonutrients and fiber. Fiber can help you feel full.
If you try juicing, make only as much juice as you can drink at once; harmful bacteria can grow quickly in freshly squeezed juice. If you buy commercially produced fresh juice, select a pasteurized product.
Oct. 01, 2019
See more Expert Answers
- Duffy RL. Think your drink. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
- The juicing trend — about raw juice. Academy of Nutrition and Dietetics. https://www.eatright.org/homefoodsafety/safety-tips/food/the-juicing-trend-about-raw-juice/. Accessed Aug. 20, 2019.
- Henning SM, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific Reports. 2017; doi: 10.1038/s41598-017-02200-6.
- Detoxes and cleanses. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/detoxes-cleanses. Accessed Aug. 20, 2019.
- Obert J, et al. Popular weigh loss strategies: A review of four weight loss techniques. Current Gastroentrology Reports. 2017; doi: 10.1007/s11894-017-0603-8.
- What you need to know about juice safety. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-juice-safety. Accessed Aug. 20, 2019.
- Zheng J, et al. Effects and mechanisms of fruit and vegetable juices on cardiovascular diseases. International Journal of Molecular Sciences. 2017; doi: 10.3390/ijms18030555.