A juicing diet sounds like an interesting healthy way to live, but what are the benefits of juicing? Further more the general feeling is that juicing is healthy, but why is it healthy?
- Using Juicing To Lose Weight
- Green Juice Benefits
- Health Risks Of Green Juices
- The Best Juicer To Buy
- 5 Of The Best Juicing Recipes
First thing you should keep in mind is that a juice diet should be part of a healthy diet that compliments juicing.
Here’s a summary of some of the immediate benefits of juicing.
1. It’s a great way to reduce your calories without depriving yourself of nutrients.
2. It’s a tasty way to consume fruits.
3. It’s a great way to absorb immune boosting nutrients found in fruits, because it removes the insoluble fibers in the fruit.
4. Unlike processed juices that are lacking in nutrition fruits and vegetables that are juiced freshly have loads of vitamins, minerals and phytonutrients.
These are just some of the immediate benefits of juicing. It’s also been proven that drinking fresh juice helps you to incorporate more healthier eating habits.
If you’re a person that doesn’t usually eat fruits and vegetables juicing is a great way of getting the vital vitamins and minerals that can help you achieve your optimal health goals.
One of the main concerns that many have about drinking juices are the sugars they contain and the fear of not feeling full after consumption.
These are all fair concerns but there are ways to juice that alleviates these concerns.
Juice diets are best used in three instances:
1. As an addition to your regular diet.
2. As a way to cleanse your body from toxins that may have built up in your body over time (this usually lasts one to several days). Although this hasn’t been proven scientifically.
3. As a tastier way to get the vitamins and minerals recommended from fruit and vegetables if you don’t normally eat fruits or vegetables.
The advice from professionals is that you eat two whole fruits and three to four vegetable portions daily. When choosing these fruits and vegetables you should also choose different colors and types so that you get varied vitamins and minerals.
When juicing the fruits and vegetables are stripped of fiber which ends up as pulp. Its good to remember that fiber is an essential part of fruit and can be added back to the juice after squeezing. It can also be stored and added to food that your cooking later.
When juicing with just fruits calories will naturally be higher. This is something you need to be aware of when using just fruits. The alternative way to consume less calories when juicing is to use vegetables and add fruits for taste.
Using Juicing To Lose Weight
If you are juicing to lose weight you should be aware that a juice only diet is less likely to achieve results, because the lack of protein and fibers in your diet are likely to have you feeling empty. This will inevitably make you eat more.
Green Juice Benefits
Green juicing is the squeezing of green leafy vegetables to make fresh juice. This is important to keep in mind, because there are some fruit juices that look green, but the term green juicing relates more to green vegetable juices, not fruit juices.
There is a lot of evidence that supports green juice as a benefit to our health. It is important however for the green juice to be vegetable based and not green from fruit juices if you are juicing for health.
Most professionals will agree that veggie juice is healthy, much more than fruit juices or smoothies.
The main concerns about fruit juices is that they are able to enter your blood stream very quickly, with out fiber. This isn’t a problem when juicing vegetables.
Studies have shown that eating green leafy vegetables limit the chances of developing diabetes. In contrast drinking fruit juices has been linked to an increased chance of developing diabetes.
Green Juice is linked to improving cholesterol, according to a study where 32 men who were non smokers took a cup of kale juice for three months – the result was improved cholesterol levels by a ratio of 52% and their selenium levels also increasing.
Like all things moderation is king. The advice when drinking green juices is to incorporate them into an overall well-balanced diet.
Health Risks Of Green Juices
For those with kidney disease or kidney stones, care should be taken when juicing. There was a study produced that showed that a patient with kidney disease suffered kidney failure after a six-week juice fast.
The vegetables that have been identified as catalyst for kidney failure are foods such as:
- Iced tea
What these foods have in common is that they are all rich sources of oxalate, this natural compound is known for being able to increase kidney stones and cause kidney damage in those suffering from kidney disease.
Although these health risks are possible, they don’t affect the average person, because as reported by the the USDA the average person eats half of their daily recommend allowance of vegetables and most of it isn’t dark green.
The Best Juicer To Buy
Most people are unaware that there are a number of different juicers that you can buy.
You’ve probably heard the expression “you get what you pay for”, and this is definitely true when buying a juicer.
A juicer can cost you anywhere from $30 all the way up to $400! This simple guide will give you the insights you need to purchase the right Juicer. So, what is the best juicer?
Types Of Juicers
The two types of Juice extractors available are:
- The Centrifugal juicer
- The Masticating juicer
The Centrifugal Juicer
Moving or directed outward from the center.
With this method of juicing the food is also grinded, but it’s done with the use of a spinning blade. The pulp and juice are kept separate and only the juice is poured out.
Centrifugal juicers can have two speed modes, one for hard or soft fruit and vegetables. In a more expensive Juicer a third mode is often available for even softer fruits such as berries, which this type of a juicer is not normally the best at juicing.
The Benefits Of A Centrifugal Juicer
If you buy a more expensive Centrifugal Juicer you are likely to get a longer lasting machine and a longer warranty.
This type of juicer will usually require you to chop up less vegetables and fruits before the actual juicing begins. It’s also generally cheaper than a slower masticating Juicer.
The Down Side To A Centrifugal Juicer
The only real negatives of a Centrifugal juicer is that it’s not the best at juicing foods such as, greens, wheatgrass and soft fruits like berries.
The Masticating Juicer
“Masticate” means to:
Grind, crush, and chew (food)
This is exactly what a Masticating juicer does it chews the food to a pulp slowly at the same time squeezing out the juice into a separate compartment. This is all done without any type of spinning.
The Masticating Juicer is seen as the most effecient and is generally more expensive, even though you can buy Centrifugal Juicers that are just as expensive.
The Benefits Of A Masticating Juicer
Masticating juicers can usually serve multiple purposes some are able to mince or grind coffee, make pasta or even ice cream. The warranty can also be an added benefit as it’s usually covered for a long time.
Masticating Juicers are quieter than Centrifugal Juicers and are ideal for leafy greens, wheatgrass and soft fruits.
The Down Side To A Masticating Juicer
Some of the down sides of a Masticating juicer are that it’s slower, there are more parts to clean and it costs more (although the expense can sometimes be justified by a longer warranty).
What you will need to consider when choosing the best juicer machine:
1. How often you will be using your juicer?
If not very often or for just a morning juice, then a centrifugal juicer may be ideal.
If you plan on using your juicer for the whole family, or to juice a lot of berries and harder food stuff then a masticating juicer is a better choice.
2. How much are you willing to spend?
If you have a budget up to $100 then a centrifugal juicer is best, any thing over this, then it’s more advisable to buy a Masticating Juicer. It’s a good idea to read the many juicer reviews on Amazon if you need help on choosing a the best Juicer.
5 Of The Best Juicing Recipes
Here are 5 healthy juice recipes we found that you might like to try (*Click the source links for more indepth instructions):
A Spinach And Vitamin C Minty Rush
1 Whole Spinach Bunch (About 6 cups)
2 yellow delicious apples
1-2 lemons, unpeeled
1 chunk of ginger
6-8 stems fresh mint
If you have a cold or virus this is a good recovery juice recipe. You will need to be aware of how much ginger you add though as too much may spoil the experience.
Spinach is known for being nutritious and healing. The Apple is a great addition to add taste to the recipe. You can skip or use less apple if you want to reduce the sugar.
This recipe should give you 4-5 cups of juice.
Granny Smith apple
This Juice recipe will give you a nice dose of iron, great during your period or a pregnancy time if you’re a woman.
Iron is also good for healthy blood cells and muscle function.
Your daily recommended vitamin K is also included, which is good for blood and bone health.
Ruby Tuesday Juice Recipe
1/4 medium pineapple (with or without the skin, depending on your juicer)
2 medium carrots
1 small bulb raw beetroot
1-2cm chunk root ginger
4 sprigs fresh basil
1 small handful ice cubes
no brown suger (sorry, just a little ref to a stones track)
You will need to juice all the ingredients. When doing so it’s best to sandwich the basil and ginger between the other ingredients to get the best extraction of the juices.
The popularity of Beetroot is well known, specific studies have also been done examining the effects of beetroot juice.
The overall conclusion of studies done in regards to beetroot have identified its ability to keep blood vessels dilated because of the nitrates found in it.
The benefits of dilated blood vessels is a reduction in high blood pressure, improved stamina in athletes, due to increased oxygen uptake capability.
This recipe has loads of vitamins B and C and beta-carotene, calcium, magnesium, iron, sodium, potassium and magnesium in this juice recipe.
Cognitive Juice Recipe
If you want to boost your cognitive functions foods high in antioxidants are what you need to look for – which is exactly what you get here. Antioxidants help increase blood flow to the brain.
Beets naturally help to widen blood vessels which is a great place to start for eye health.
If you want to add even more antioxidants adding blueberries and blackberries is a great option.
1 sweet potato
3 medium carrots
(Add blueberries and blackberries for added antioxidants)
Cucumber Tomato Juice
1. 1 cucumber
2. 1 tomato
3. garlic clove, peeled
To start, cut the cucumber in four pieces. Cut the tomato in half. Now peel the garlic, and bring the Juice together and serve immediately.
Garlic contains Vitamin C and B6 and there have been studies that suggest that it is also effective for fighting against high blood pressure, cardiovascular diseases, cholesterol, colds and some cancers.
Tomatoes are great for vitamins C, K, E, A (in the form of Beta-carotene) and B6 it also posseses dietary fibers. All these nutrients are known to decrease the chance of heart disease, diabetes and cancer.
Cucumbers have anti-inflammatory flavonol in them called fisetin which play an important role in brain health.
The information above should have given you a greater insight into the world of juicing. The purpose of juicing shouldn’t be for detoxing, but as an added part of an health diet plan.
Juicing is very useful if you’re a person that doesn’t regularly eat vegetables. A small investment on a high quality juicer is a great investment for your health because raw juice is packed with micronutrients that most of us are lacking.
If you intend to juice with just whole fruits and vegetables a simple blender may be all you need. Don’t forget to take out the seeds and other undesirable bits, you can also add water if it gets too thick. There are plenty of reviews that can tell you the best juicer to buy, so you shouldcheck them out.
Drinking freshly made green juices can be likened to the high you get from any exciting activity. The easy infusion of the vitamins, minerals, and enzymes straight into your system without having to be broken down, is a great way to get the benefits you need.
Drinking a healthy juice in the morning is your gateway to a natural high with out the use of stimulants like Coffee or processed sugars. Because of the digestive nature of juice you can expect to feel revitalized within 20 minutes of consumption.
When is it best to drink Juice?
The best time to consume any of the healthy juicing recipes is immediately after it has been freshly made. Always check with your doctor before making any drastic changes to your diet. This is especially important if you suffer from any internal illnesses.
For instance if you are prescribed warfarin for thinning the blood the presence of vitamin K in plant based vegetables like Spinach and Kale could effect this.
Juicing certainly has many benefits, most notably green juices, because of the plants used, which are linked to lowering the risk of heart disease or cancer. It should be noted though, that there hasn’t been a lot research done specifically about juicing.
The overall opinion from health professionals is that using juicing recipes for health is good, but it’s better to eat vegetables and fruits than to drink them, but having none at all is of no benefit at all, so the choice is yours! Enjoy.