Can You Juice On A Low Carb Diet?
If you’ve been following a low-carb or ketogenic diet, you may have completely written off juicing—after all isn’t there a lot of carbohydrates in juicing? What about all the sugar? Today we’re covering the health benefits of a low-carb diet, and how juicing can be a part of your individualized diet plan.
It may surprise you, but there’s actually been a lot of research to support the health benefits of a low carbohydrate diet, or a ketogenic diet. When we talk about low-carb, we typically mean anything under 100 grams of carbohydrate per day, and under 50 grams per day for ketosis. Some of the biggest highlights of eating low-carb include decreased appetite, balanced blood sugar, improved mental clarity, and weight loss. So if you’ve been on the fence about decreasing your overall carbohydrate intake, it may be worth exploring to best achieve your health and wellness goals!
So where does juicing fit in? Can it really work? Absolutely: juicing can be a great way to ensure you’re meeting your micronutrient requirements while following a low-carb diet. Here are our top tips for fitting juices into your lifestyle:
- Eat the Rainbow. This is one of the best ways to make sure you are consuming a variety of nutrient dense foods, because different colors of produce offer different vitamins and minerals. Green produce (like broccoli, spinach and swiss chard) is high in magnesium, potassium, folate and iron. Orange and yellow vegetables (think carrots, lemon, peppers) are great sources of vitamin C, lutein and betacarotene. Blue and purple vegetables (eggplant, red cabbage, blueberries) are rich in antioxidants, like anthocyanins. And red produce (tomatoes, apples, red peppers) is full of lycopene. All of these micronutrients work to prevent free radical damage and reduce inflammation in the body—this can mean a decreased risk of heart disease, cancer and diabetes.
- Use the 5:1 Rule. Whenever you make a juice, aim for 5:1 ratio of vegetables to fruit, to lower the sugar and carbohydrate content, as fruit tends to be higher in sugar. For example, a tart apple may contain 26g in one serving, whereas a sweet carrot may only have 6g per carrot. Overtime, you may find you can drink completely fruit-free juices, but until then, work at limiting your overall intake of sugar. If you typically throw a red apple into your juice, try swapping it out for half of green apple, for a lower-carb alternative.
- Lemon is Your Friend. Aside from being incredibly alkaline and anti-bacterial, lemons can also neutralize the bitter taste in juice caused by large quantities of greens and less sweet produce. Add half a lemon to your juice to add flavor and make vegetable-heavy juices more palatable!
So ready to welcome juicing into your low-carb lifestyle? And if you’re already juicing, let us know in the comments below what your favorite flavor combination of juice is!
-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, Ketogenic and paleo foods.-