Despite all the health benefits that come from juicing (detoxification, better immune
function, increased energy, better workout recovery, slower aging and better
focus—to name a few) a lot of people get scared off from juicing. There’s a lot of media hype that says that not only is juicing a short-lived fad, but it’s actually bad for your health. So what’s the real deal when it comes to juicing? Is it safe? Today, we break down the top 3 myths when it comes to juicing!
1. MYTH #1: JUICING CONTAINS NO FIBER
While true, juicing does remove fiber, there’s more to the story. Juicing only removes insoluble fiber—the indigestible kind that doesn’t dissolve in water, and makes up the bulk of our stools. Juicing does however preserve the soluble fiber—the kind that dissolves in water to form a gel-like substance—and research is only recently starting to point to all the benefits of soluble fiber. Soluble fiber works to clean up bile, lower LDL cholesterol levels, improve digestion by acting as a gentle lubricant and slow the absorption of sugar. Soluble fiber also ferments in the colon, creating a healthy microbiome of good gut bacteria. Basically, soluble fiber is a super hero, and it can be found abundantly in cold-pressed juices!
2. MYTH #2: JUICING HAS TOO MUCH SUGAR
Again, this is another partial truth. We agree that fruits are high in sugar, and are best consumed in their whole forms, fiber in tact. That being said, fresh juices that are mostly low-glycemic vegetables—like spinach, kale, carrots, and cucumber—will not have the same blood glucose-spiking effect as their fruity counterparts. Choose juices that are 70-80% vegetables, with low glycemic fruits to sweeten (like green apple or berries) for the best blood sugar balancing effects. You can also test your own blood sugar after drinking a juice using an inexpensive blood glucose monitor, and see what combination of vegetables and fruits work best for you. Every individual is different, and because of that, not everyone is affected by sugar the same way. If you are not insulin resistant, then juicing should not be a problem for you!
3. MYTH #3: JUICING DOESN’T CONTAIN ENOUGH PROTEIN
People tend to think of protein as solely coming from animal sources, because animal proteins contain all the essential amino acids. But the truth is, there’s a lot of protein in plant-based foods—and a healthy variety can help you get all the essential amino acids you need throughout the day. For example, lysine, an essential amino acid needed for hormone production and bone development, can be found in apples and beets, while phenylalanine, which supports learning and memory, is found in parsley and spinach. Furthermore, the average American consumes twice the amount of protein they actually need, so meeting protein requirements probably isn’t as big of a deal as we think. A juice fast most likely won’t affect your ability to build or retain muscle, but if you are worried about meeting your protein requirements, consider adding chia seeds, hemp seeds or spirulina for an added protein boost, or supplementing with a high quality protein powder. We hope this helps you to sip your cold-pressed drink with confidence: when you juice smart you can truly live a vibrant and healthy life! Have questions or ideas of what you’d like to see next? Let us know in the comments below!
-Simple Sciences Juices is an organic juice bar with locations in Omaha, Nebraska; Kansas City, Missouri and Overland Park, Kansas. We aim to provide the highest quality organic cold pressed juices along with gluten free, dairy free, vegan, vegetarian and paleo foods.-