Your health, Juicing vs eating the rainbow

Autumn seasonal produce is so delicious, flavorful, and packed with healthful nutrients.  Who does not love going to the farmers market and consuming all the bounty?  Before you toss everything into your juicer we did some research for you.

It is important to understand the goal of juicing before starting.  Are you trying to get nutrients into your diet and have little time to consume them?  Are you trying to battle a stomach issue?  Are you trying to live a healthier lifestyle? 

Juicing is not any healthier than eating whole fruits and vegetables. For starters, experts agree that juicing has its place, but to reap the most nutrients, blending is better. "If you juice vegetables, you lose the fiber, which is a very nutritious part of the vegetable," clarifies Leigh Tracy, a Registered Dietitian and Certified Diabetes Educator at Mercy Medical Center in Baltimore. However, "If you blend them, you are not losing any nutrients."

People will comment that natural sugar is healthy.  However, large helpings of sugar will spike your blood sugar and most likely cause a need for purchasing bigger sized clothing due to weight gain.  Eating the fruits and vegetables vs blending or juicing will keep blood sugar more in a time-released venue

Blending vegetables initiates a mechanical breakdown of food [by] cutting out one step, chewing through the outer skin that is protecting the nutrients inside.  This is a great time saver for people who do not take the time to sit down and eat a proper meal. 

According to Dietician Richard Wolff “eating the rainbow” provides far greater nutrients than a supplement.  However, always consult your physician first.

Blending is a great alternative for people with digestive issues as fiber processing can require greater effort.  Be careful to keep a balanced approach.  Eliminating all chewing of fruits and vegetables and only juicing/blending for long periods can change the function or productivity of your migrating motor complex (MMC). The MMC is the term for the housekeeper of our GI tract which accounts for the muscular contractions that keep the chewed food moving in the right direction. When it becomes sluggish, food loiters and we are more vulnerable to things like small intestinal bacterial overgrowth.

Some juicing advocates say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, heart disease, inflammatory diseases such as rheumatoid arthritis, boost your immune system, help remove toxins from your body, aid digestion, and help you lose weight.

However, there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself.

You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste.  Drinking your greens is a common term in the juicing world.  This makes sense.  Have you tried Kale?

According to Harvard Health Education, “In the past five years, some studies have found a potential link between certain juices and health:

• Kale juice may improve lipid levels, such as cholesterol, which affect your risk of heart disease.
• Carrot juice may reduce oxidative stress in cells in women treated for breast cancer.
• Citrus-based juices and carrot juice may reduce heart disease risk.”

The sale of juicers in the United States does not confirm if Juicing is a Fad or Fabulous. 

Retail unit sales of juice extractors in the United States from 2010 to 2019 (in millions) Statista. In 2010 1.13 million juicers were sold, 2013 1.78 million juicers were sold, and in 2019 1.49 million juicers were sold.  It is predicted that by 2023 the juicing market will grow by 8%.

The rising health consciousness coupled with hectic on-the-go lifestyles has marketed smoothies as effective meal replacements in recent years and the commercial offerings have drastically risen.  The pre-made juice market is predicted to rise by 9% by 2023.

There are many websites with reviews of juicers or blenders. 

We at Midwest Neurology welcome the conversation during your next appointment.  Should you join the rage and become a juicer?  If you already are drinking your nutrients, here is one of many great websites for Fall Juices https://www.crowdedkitchen.com/6-juice-recipes-you-should-make-this-fall/

Is it true, an apple a day keeps the doctor away?

Author

Midwest Neurology & Associates