By Marzella Sigai
The juicing diet has become a trendy strategy to detoxify the body and get on the fast track to weight loss. But there could be more to lose than gain, a recent article by Healthline said Juicing is the process of extracting the liquid out of whole fruits and vegetables. The juice can be squeezed out either by hand or with grinding and crushing equipment, to draw out the vitamins, minerals and antioxidants the fruit has to offer.
Proponents of the diet believe juices are a good source of fruits and vegetables if you are falling short on the recommended consumption. It is an easy route to supplementing diets that are lacking necessary nutrients. A study said that consumption of mixed fruit and vegetable juice for 14 whole weeks increased vitamins C, E, B, selenium and folate.
The question is whether this diet comprising of many juices is sustainable in the long term. In terms of the overall impact on reducing chronic diseases, such as cancer, Alzheimer’s disease and cardiovascular problems, the evidence is limited. Here are some concerns about the negative consequences of juicing.
Juice diets have high sugar content
Fructose, a naturally occurring sugar, is more present in fruits than vegetables. Diets high in sugar content increase risk of type 2 diabetes, weight gain and blood sugar. For instance, 100 percent grape juice and apple juice contain more calories and sugar than fiber. Around 3.9 ounces of apple juice contains 13 grams of sugar and 60 calories. While 3.9 ounces of grape juice contains 20 grams of sugar. Frequent drinking of fruit juice increases risk of obesity as well as metabolic syndrome.
Juice cleanses are dangerous
Fruits and vegetables such as cranberries, spinach, peanuts and beans are rich in oxalates, which can cause kidney failure. Juice cleanses taken to the extreme without exercising precaution leads to diarrhea, fatigue and nausea.
More importantly, the human body is built to get rid of toxins through natural processes from the liver and kidney. On the contrary, juice derived from non-organic vegetables could lead to intake of more toxins including pesticides. There is no evidence to suggest that giving up food leads to detoxification of the body.
Juice diets are unsustainable
A juice diet is based on deriving at least 600 to 1,000 calories on a daily basis. This strategy is employed by people looking to lose weight as fast as possible by causing a caloric deficit. This is not sustainable for a long period of time because juice diets slow down metabolism and create deficiencies.
Juice diets lack nutrition to be substituted for meals
Juices by themselves are lacking in fats and protein, and are not enough to substitute a balanced diet. Protein is important to build and maintain muscles. Healthy fats are needed for hormonal balance and to maintain energy. However, substituting one meal does not make much of a difference. Almond milk, avocados and greek yogurt are a few additions to juice diets that could reduce nutritional deficiencies. -MSN.COM