Sujata Din, a Certified Holistic Health Coach and Certified Professional Cancer Coach based in Singapore shares benefits and tips on juicing
I'm often asked if juicing is good and what the downsides are to it. I love it, in fact I have one every day. My favourite is apple, carrot, beet, kale, wheatgrass, ginger and turmeric.
If you are the type of person who doesn't eat many fruits or vegetables, juicing is an excellent way to get your recommended daily portions, especially if you struggle to eat vegetables, which are not as sweet as fruits.
Since vegetable juices are lower in sugar they should make the bulk of your juicing ingredients. Do include some cruciferous vegetables like kale, cabbage or turnips as these support the body's ability to detoxify. Having cruciferous vegetables daily is linked with a lower risk of cancer.
Do you know how much sugar 1 cup of juice contains?
As seen in the table below, vegetable juices have significantly less sugar than most fruit juices.
Amount of sugar (grams) for 1 cup of juice (Source: USDA National Nutrient Database):
Carrot juice (canned) 9 gms
Apple juice, canned or bottled, unsweetened 24 gms
Orange juice, raw 21 gms
Grapefruit juice, white, canned, unsweetened 18 gms
Tomato juice, canned 6 gms
After drinking a glass of juice there is an instant absorption of vitamins, minerals and phyto nutrients into your bloodstream and since the fiber has been removed the nutrients are more concentrated. Juicing therefore gives the digestive system a break as nutrients are easily absorbed into the blood stream. For this reason juicing is often used to heal the body when ill.
One of the disadvantages of juicing is that the pulp is removed during the process and it is low in fiber. Fiber is needed for many functions including healthy digestion (both soluble and insoluble fiber affect how regular we are) and it also lowers the bad cholesterol, LDL. Foods that contain fiber keep us full for longer and give a sense of satiety.
To avoid being on a sugar roller coaster I suggest using only one piece of fruit to make your juice, all the other ingredients should be vegetables.
Packaged juices:
While you can control the quality of ingredients when you are juicing at home, you don't know what is used to make the packaged juices. It's important to read the labels carefully. If it's a fruit or vegetable that is highly sprayed you should have it organic, For example apples and celery are on the EWG Dirty Dozen List. For the full list visit the EWG website at http://www.ewg.org/foodnews/dirty_dozen_list.php
Packaged juices can be high in sugar so do compare different bottles and buy the juice that has a lower sugar content. Please note that the sugar content in the nutritional facts is for both the natural sugars found in that food plus the added sugar. So you should also read the ingredients list to check if any sugar was added.
In addition read the packaging, especially the small fonts to check if the juice is made of 100% fruits and vegetables or is it a mix of ingredients including sweeteners like high fructose corn syrup or additives.
Many store bought juices are pasteurized to destroy the bacteria or other microorganisms that could harm us. However, this process decreases the level of some vitamins and minerals.
My advice "When buying juices it's best to get raw organic cold pressed juices with no added sugar."
Juice Only Cleanses
I personally do not encourage juice only cleanses. However, If you have decided to go on a juice cleanse and are replacing your meals with a glass of juice you should be aware that you are excluding major food groups like protein and fat, which are essential macro nutrients. I recommend including some protein and healthy fat with your juice meal
Why juicing helps with weight loss:
Reduced Calorie Intake
There are so many juice cleanses out there which claim that juicing will help you lose weight. The main reason you will see weight decreasing is the reduced caloric intake during the juice cleanse. Having said this, if you combined juicing with balanced meals you can experience sustainable weight loss.
Easy Digestion
If you were to juice a couple of tomatoes, celery sticks, a cucumber, cup of baby spinach and a carrot, you will make a delicious and easy to drink fresh vegetable cocktail that is concentrated in nutrients. However, eating those same vegetables raw at one time would be difficult as it's too much to eat.
Reduced sugar cravings
As all juices contain some natural sugars they will satisfy the body's need for sugar and you won't feel deprived and go rummaging through the kitchen cupboards looking for unhealthy alternatives that make you gain weight.
Have variety
You can vary your juices daily by combining different vegetables and fruits and also make them flavorful by adding in lemon, mint or ginger. This is important so you don't get bored or feel that you are on a regimented diet. Other aspects of your health will also improve: your skin becomes clearer, you feel lighter, energized and will start to feel amazing.
Filling Snack or Dessert
Mix a teaspoon of the pulp back into the juice and have this for a snack or dessert. After a glass of this juice you will be satisfied and satiated, much more than you would by eating empty calories in junk food. Your body will feel revitalized, not sluggish or heavy.
Health investment
In order to start juicing regularly, you have to invest in a juicer, which means setting aside some money. Initially, this may feel like an expense you don’t want to have. However, after purchasing a juicer, you will be committed to your health and weight loss. It gives you an incentive to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. I highly recommend a cold pressed juicer as the juice is not heated during the process and it contains more enzymes than juices from a regular centrifugal juicer.
What Juicer To Buy:
There are many cold pressed juicers to chose from, which range in how much fibre passes through and convenience of preparation or cleaning. Some good brands are Hurom, Kuvings and Champion Juicer.
Sujata Din assists clients worldwide via individual consultations, skype, phone and email. She offers individual health and nutrition consultations, leads workshops on nutrition, cooking demonstrations and pantry overhauls.
