If you’re trying to increase your veggies and fruit consumption to the daily recommended quote, you probably know juicing is the easiest way to accomplish this. Juicing allows you to have more of the immune-boosting nutrients found in fresh fruits and vegetables, which would otherwise be difficult to eat. Many nutritionists agree that incorporating raw, plant-based foods in your diet can remarkably improve your health and help stave off chronic diseases, such as diabetes.
Sadly however, a lot of people view juicing as just another health fad. For almost every argument in support of the practice, you will find varied differing opinions. But many of these opinions are myths, and none of them should discourage you from having your daily dose of freshness. Let’s go ahead and debunk some of the most common myths about juicing:
“The juice has no fiber”
This is one of the most common arguments against juicing, but it’s far from accurate. Vegetables and fruits typically contain two types of fibers: insoluble fibers and soluble fibers. During the juicing process, most of the insoluble fiber is extracted, while the insoluble fiber remains as pulp. This insoluble fiber is indigestible, but it helps clean up your gut as it passes through.
What we’re however more interested in with the juice is the soluble fiber, which acts as an excellent prebiotic for the growth of good bacteria in the gut. There are other ways of getting this insoluble fiber, such as eating fruits whole or making smoothies. Whole grains and legumes are other good sources of dietary fiber, so juicing should not be interpreted as not having any fiber at all in your diet. Also, some juicers retain more fiber than others, so you may want to check out juicer reviews on http://www.juicercruiser.com/ to find the best on for your needs.
“There’s too much sugar in juice”
Well, that sounds like a gross generalization. The truth about juicing is that it all depends on what you’re juicing. If you only juice the sweet fruits, then sugar is what you get. Experts recommend a 4:1 ratio or 80/20 mix of vegetables and fruits. Most fruits indeed contain sugar in the form of fructose, which can be problematic for people needing to control their blood sugar levels. Vegetables on the other hand are very low on sugar and high on beneficial compounds such as iron, magnesium, and sodium.
So if it’s sugar content you’re worried about, it’s best to make your juice in the right proportions. The essence of juicing is, after all, to make available the nutrients you would find hard to consume in the original raw form. Fruits are easier to eat whole, and can also be used to make smoothies to preserve fiber content.
Juice does not detox the body
This is true to some extent, because the body handles the detoxing process naturally. However, this does not mean that there’s nothing you can do to improve the process. Adding more cruciferous vegetables is one of the recommended steps to take. Cabbage, cauliflower, broccoli, Brussels Spouts, Kale, etc. are known to contain phytonutrients that help in the production of the enzymes responsible for detoxification. When you eat or juice and drink up these, you’re enhancing your body’s ability to remove toxins. Juicing has the advantage that it’s easier to take in more of these essential nutrients.
“Juices can be contaminated with bacteria”
There have been many reports f contaminated bottled juice which is particularly dangerous for kids, pregnant women, and people with weakened immune systems. This may partly be attributed to the environment the juice is made in; equipment in mass production facilities can easily get contaminated. If you make your juice at home, however, there are a number of precautions you can take to ensure your juice remains cleans.
The first precaution against contamination is to ensure the juicer clean before using. So you may want to choose a nice juice that’s easy to clean. The second precaution is to make sure your hands are clean when handling the fruits and veggies. You might be shocked to know just how much germs or bacteria dirty hands harbor. Thirdly, always wash your veggies and fruits thoroughly with clean running water. Peeling fruits also helps to remove pesticides and other toxins.
“Juicing has no proven health benefits”
More and more research studies continue to show the benefits of adding some freshly pressed juice in your diet. For example, drinking beet root juice is now widely accepted as an excellent way to improve endurance during training. So if you easily get tired during your workouts, now you know what to do. Additionally, you will find many countless success stories of people who have used juice to “reboot” their digestive systems, lose weight, and feel much healthier and happier overall.
Keep in mind also that many nutrition experts recommend eating vegetables raw instead of cooking them whenever possible. But you can only imagine trying to chew up mounds of cabbage or kale leaves and swallowing without a problem. Let’s face it—without a way to juice these vegetables, very few people would happily stuff them down their throats.