There’s a lot of false information being thrown around about “miracle benefits” of juicing. While any health professional will steer you away from snake oils and towards a balanced diet, here are the 5 scientifically supported tips for healthy juicing.
- Understand WHY Fruits & Veg
Any given day you will see countless ambiguous advertisements for something “good for you!”, “your best fit!” or “the best you can get!”. As marketing strategy, these statements are robust. But as blanket health claims – they fall pretty flat.
It’s your job to figure out which vitamins, nutrients & minerals your body is asking you for. No single food that heals one body is guaranteed to offer yours equal benefit.
That being said – determining what is right for your body relies on educating yourself on the scientific data.
Fruits + vegetables contain vital phytonutrients. These “plant chemicals” protect against cardiovascular disease, cancer and various inflammatory diseases.
Flavonoids and anthocyanins are also abundant in many fruits and vegetables. They protect against oxidative cellular damage, which comes from exposure to chemicals and pollution.
- Focus on Green Juice – Not Fruit
This is an important distinction to make because, if your juice contains too many fruits, it will be both higher in calories and sugar (fructose). Add in limited amounts of fruit to give your juice flavor, but the bulk of it should come from green veggies – spinach, celery, kale, Swiss chard, etc.
- 3. Cold Press
Many people heat their juice to remove bacteria – but this damages nutritional content. Instead, wash fruits and vegetables thoroughly to remove all bacteria and maintain a complete nutritional profile.
- Keep the Fiber!
You lose the fiber necessary to help process the sugars of fruits and veggies. SO just add some of the pulp back into your juice, or use it in other foods (like muffin batter, broths, or rice).
- ALWAYS. ORGANIC.
By now you’re familiar with the detrimental effects of GMOs and pesticides. If your budget doesn’t allow for a fully organic basket, at least avoid the “Dirty Dozen”