"Juicing has a long-standing history in the wellness world. With claimed benefits from weight loss to detoxing (remember the popular juice cleanses of the 2010s?), chances are you’ve seen a celebrity or influencer drinking celery juice. DIYing your own green juice practically feels like a rite of passage for wellness girls. But new information about this time-honored practice has come to light, and we’ve been left wondering: Is juicing actually healthy? I tapped four health experts to set the record straight. Ahead, the pros and cons of juicing and what the experts have to say.
Benefits of Juicing
Of course, juicing has benefits, or else the wellness girls wouldn’t have picked it up in the first place. “The biggest health benefit of juicing comes from the concentrated source of nutrients provided by the fruits, vegetables, herbs, and spices,” explained registered dietician, Sarah Quick, RD. She explained that while the specific benefits vary based on the ingredients used, fresh juices typically offer an abundance of vitamins, minerals, phytonutrients, and antioxidants. Foods rich in vitamin C, zinc, and antioxidants (like citrus fruits) can help strengthen the immune system, while leafy greens, lemon, and ginger can aid liver function and support the body’s detoxification system. “Phytonutrients and antioxidants from colorful fruits and vegetables, as well as spices like ginger and turmeric, also provide anti-inflammatory benefits,” Quick explained. Plus, the electrolytes and water content of fruits and veggies can be a great source of hydration.
Nutritionist and founder of plant-based restaurant Seed to Sprout, Alex Mazzucca, refers to juices as “liquid vitamins.” She explained that because they don’t contain fiber that the body needs to work to absorb, the nutrients are absorbed much faster. Dr. Nicholas Generales, DO, a family medicine physician based in Los Angeles, added that juicing can be beneficial, especially for people who don’t eat a balanced diet and aren’t consuming the right amount of vitamins and minerals regularly. “Juicing can serve as an introduction into the world of fruits and vegetables for those who don’t yet eat enough of these nutrient-dense foods,” he said.
Cons of Juicing
But juicing does come with some warnings—especially the way it’s been used (see: juice cleanses of years past). “The main downside to juicing is that you don’t get the fiber that you otherwise would consume if the fruits and vegetables were cooked or consumed raw,” Dr. Generales explained. This tracks with the findings of a recent medical study from Northwestern University. The results revealed that participants on a juice cleanse had the largest increase of bad bacteria, likely because (gut-healthy) fiber had been extracted during the juicing process.
Fiber regulates digestive health and helps control healthy blood sugar and cholesterol levels. Extracting the fiber is especially important when you’re juicing fruit, which contains naturally occurring sugar. “Without the fiber to support blood sugar control, juices made from large amounts of fruits can spike blood sugar and lead to negative side effects like headache, blurred vision, and fatigue,” Quick said.
While juicing can pack in phytonutrients in a convenient and easily absorbable way, it does not contain the macronutrients needed to sustain your body’s basic functions, so it should be consumed in addition to your regular meals rather than as the meal itself (ergo the problem with juice cleanses). As Quick explained, juicing can leave you feeling hungry and fatigued since it lacks essential nutrients like fiber, protein, and fat. She also warned that juice cleanses can lead to nutrient deficiencies and potentially lead to diarrhea or other gut issues due to the high fluid intake and lack of fiber.
So… Is Juicing Healthy?
While health or nutrition is never one-size-fits-all, juicing can be a healthy addition to your diet—not a substitution. Dr. Generales prefers smoothies to juice, explaining that smoothies retain fiber, and you can also add nutrient-dense foods like chia and flax seeds or peanut butter to increase protein and fat content. But juice still has its place. According to Quick, juicing can be beneficial to get in phytonutrients if you are struggling with reduced appetite, chewing difficulties, or are recovering from digestive problems. Juicing can also be beneficial for additional immune support and increase your intake and absorption of nutrients like vitamin C, zinc, and antioxidants. The key is viewing juice as a drink instead of a meal.
But there’s no substitute for a balanced diet. “Eating the rainbow” by incorporating colorful whole fruits and veggies will always be the best way to get in nutrients. The most important thing to remember is that it’s ultimately up to you and your healthcare provider to decide what’s best for you. Everyone wants to be healthy, and if that means adding juicing to your diet, great! But if not, that’s fine, too. You know your body best, and practicing habits that make you feel good and help you live your best life, regardless of what outsiders recommend.
Experts Consulted
Dr. Nicholas Generales, DO, is a Los Angeles-based, board-certified family medicine physician with expertise in urgent care, primary care, and the ear, nose, and throat specialty. Dr. Generales blends his diverse medical experience with a personalized, integrative approach to healing.
Sarah Quick is a registered dietician, the founder and CEO of Sarah Lynn Nutrition, and nutrition advisor for Cure Hydration. She’s passionate about transforming people’s lives through nutrition counseling by providing them with the necessary knowledge and power of food and nutrition.
Alex Mazzucca is a certified nutritionist, holistic health coach, and plant-band Cara Duerr are Holistic Health Coaches, Chefs, and former nutritionists who took their shared passion for plant-based chef. Along with Cara Duerr, Mazzucca is also the founder of Seed to Sprout, a plant-based restaurant located on the Jersey Shore.