These drinks tend to be low in fiber and protein, two nutrients that support balanced blood sugar ( 13, 14). If you have diabetes or another medical condition that contributes to poor blood sugar control, juices may not be the best option for you. If you’re considering adding green juice to your wellness regimen, don’t forget to eat plenty of whole vegetables and fruits as well. Given that green juice doesn’t contain much fiber, it shouldn’t be used to substitute your veggie or fruit intake. The Institute of Medicine recommends a daily intake of 25 grams for women and 38 grams for men. It may also relieve certain digestive disorders, such as acid reflux, diverticulitis, and intestinal ulcers ( 12). Adequate fiber intake supports heart health by helping manage blood pressure, blood sugar, and cholesterol levels. Juicing a fruit or vegetable removes the majority of its fiber ( 11).įiber is vital to a healthy diet. Also, specific populations can benefit from juicing in the short term while healing.Īlthough drinking green juice is a great way to increase your intake of a variety of important nutrients, there are several drawbacks you should consider before buying into the trend. Fresh juice may also play a role in promoting healthy digestion. Regular green veggie intake may reduce inflammation, as well as support heart and brain health. Speak to your healthcare provider or dietitian about juicing for your specific condition. For these populations, juicing is a short-term option during recovery. Moreover, many people find that drinking their vegetables and fruits is an easy and efficient way to boost their intake of valuable nutrients ( 10).įinally, certain people, such as those who’ve had surgery on the stomach or intestines, can benefit from green juice, as it’s easier to digest. Routine prebiotic intake is linked to numerous benefits, including reduced constipation, weight maintenance, and improved immune function ( 9). There’s also evidence that certain compounds in fresh juice can function as prebiotics, which feed and support the growth of beneficial bacteria living in your digestive tract ( 7, 8, 9). Research suggests that eating leafy green vegetables daily may help reduce inflammation, heart disease risk, and your risk of age-related mental decline ( 5, 6). For example, Swiss chard and kale are packed with vitamins A and K, while wheatgrass supplies plenty of vitamin C and iron ( 2, 3, 4). Green veggies and their juices are excellent sources of several essential vitamins, minerals, and beneficial plant compounds. Green juice is not a substitute for a balanced and healthy diet, but it shares many of the benefits that come along with eating more fruits and vegetables. Fruit is often included to sweeten the final product. Green juice is made from various green vegetables and herbs. This process heats the juice to kill harmful bacteria and extend shelf life, but it may damage some of the heat-sensitive nutrients and plant compounds found in fresh juice ( 1). Moreover, many bottled green juices are pasteurized. Excess sugar intake is also linked to several adverse health effects. The most dedicated green juice drinkers prefer fresh, homemade juice, but you can buy it from specialty juice cafés too.Ĭommercial green juices are available as well, but some varieties contain added sugar, which reduces the drink’s nutrient density. Popular fruit options include apples, berries, kiwi, lemons, oranges, and grapefruit. Given that green juice tends to taste bitter, most recipes add small quantities of fruit - which may or may not be green - to sweeten it and improve its overall palatability. There’s no official recipe, but common ingredients include celery, kale, Swiss chard, spinach, wheatgrass, cucumber, parsley, and mint. Green juice is a beverage made from the juices of green vegetables.
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