Cold-pressed juices and smoothies are a popular health trend; however, their benefits are often overhyped and may even be counterproductive to a healthy lifestyle. Here’s what you need to consider before shelling out $10-$15 for that green juice or power smoothie.
Juicing eliminates beneficial fiber
Juicing essentially removes the fiber from fruits and vegetables, leaving behind a sugar-rich liquid. We need at least 30 grams of fiber daily for optimal digestive health, cholesterol management, blood glucose regulation, and to prevent energy dips. Fiber also provides satiety, which aids in weight loss. When you juice, you’re essentially consuming “green sugar” that goes straight into the bloodstream – not so different from drinking a sugary soda.
Juices and smoothies are mostly expensive sugar
Many store-bought juices and smoothies, despite being sold in health stores, are high in sugar. For example, a 12-ounce serving of Jamba Juice’s Organic Mango Limeade contains 37 grams of sugar, and an Organic Tropical Greens provides 35 grams. These levels are comparable to the 39 grams of sugar in a 12-ounce can of Coke. Brands that sell cold-pressed juices, such as Green Grove, Evolution Fresh, and Paleta, charge upwards of $10 per bottle for drinks that pack in more sugar than they do nutrients.
Juicing can prevent absorption of essential vitamins
The absence of dietary fat in cold-pressed juices can prevent the absorption of fat-soluble vitamins such as vitamin A. These vitamins require fat to be absorbed efficiently, but most green juices contain little to no fat, making it difficult for the body to properly absorb and utilize these nutrients.
Commercial juices aren’t eco-friendly
Cold-pressed juices are not environmentally friendly. It takes two to four pounds of fruits and vegetables to make a single 16-ounce serving of juice, requiring land, nutrients, pest management, labor, water, storage, and transportation – all for a drink that will last a mere 30 seconds. In addition, many of these juices are then packaged in plastic containers that can be harmful to the environment.
Their shelf life is questionable
Cold-pressed juices have a longer shelf life due to the high pressure processing (HPP) technique used. This can allow the juice to last up to 45 days, nearly nine times longer than a freshly made cold-pressed juice. However, consuming a fresh juice that has been sitting on the shelf for such a long time is not very appealing, and the “sell by” or “use by” dates may not always be accurate.
You lose antioxidants and other nutrients quickly
When fruits and vegetables are juiced, the cell walls are broken, activating the antioxidants, vitamins, minerals, and enzymes in the produce. Most of these nutrients are susceptible to oxidation, which reduces their nutritional value. The essential nutrients in juice begin to deteriorate, and most are gone within 20 minutes of exposure to air. Cold-pressed juices typically do not contain the fats necessary for the absorption of fat-soluble vitamins, such as A, D, E, and K.
To get the most nutritional benefits from your fruits and vegetables, consume them whole and avoid processed, store-bought juices and smoothies. If you want a homemade juice, consider making your own at home and drinking it immediately. This way, you can control the ingredients and ensure you’re getting all of the nutrients and fiber your body needs without the added sugar.
