To Juice or Not To Juice?

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Just as there are trends in fashion, there are also trends in health. One year it was acai berries, the next it was coconut oil, and lately the trend is juicing. Although not new to the health scene, juicing is certainly seeing a resurgence among today’s generation. Enthusiast are touting its ability to optimize health, cleanse the body, and promote weight loss. But is juicing as healthy as it’s hyped up to be?

There’s a definite appeal in this easy-to-drink diet trend given its convenience and associated health benefits. After all, you are getting an abundance of vitamins and antioxidants that would otherwise be unable to eat in a single sitting, right? Consider that for a moment. It sounds sweet, and in a literal sense, it is. That can translate into a LOT of sugar! Fruit is a simple carbohydrate, and simple carbohydrates get broken down into sugar in the body. Loading your body with such a concentrated amount of sugar, even in a natural form, is still going to wreak havoc on your blood sugar in the absence of nutrients like fiber, protein, and fat.

THE BENEFITS OF FIBER
The extraction process of juicing eliminates most, if not all fiber. 


Weight loss & weight management
The fiber in fruits and vegetables helps control hunger by increasing feelings of fullness.

Blood sugar control
Fiber helps slow down our body’s breakdown of carbohydrates and the absorption of sugar. Note that portion control and serving size are key. Limit fruit to one serving per meal, equivalent to the size of a tennis ball or 1/2 cup fresh fruit. Because berries release sugar more slowly, you can have 2 servings or one cup.

Minerals & phytonutrients 
Plentiful in the skins and pulp or fruits and vegetables, many minerals and phytonutrients are lost during the juicing process.
Instead, to get most nutrients per sip, reach for the blender and indulge in a smoothie. Blending will keep the fiber and allow you to build your smoothie into a balanced meal or snack. Combine a packet of 20/20 Lifestyles High Protein Powdered Shake with one cup of berries and one level tablespoon of sugar-free peanut butter to satisfy your hunger for four hours or more.
For those whose hearts still lie with juicing, all hope is not lost. Juicing can be a healthy complement to a balanced diet that incorporates protein and vegetables. Rather thank thinking of juicing as a meal substitute, consider is as an occasional snack and keep this amount to about 4 ounces.

CONSIDER THIS:
One 16 oz bottle of orange juice from Evolution Fresh claims to have 5 oranges, On orange contains about 3 grams of fiber. That means nearly 15 grams of fiber are lost in the production process. If this was added back into the juice, it would double our average daily fiber intake. Furthermore, if you consumed five oranges (five full servings, depending on the size), you’re going to raise your blood sugar and insulin, which will cause you to be hungry in 60 to 60 minutes.

 

Originally from PRO Pulse September-October 2014
By Acaicia Wright

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