Is Juicing Healthy? Here’s What You Really Need to Know!

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

is juicing healthy

It continues to be a popular health craze, but is juicing healthy? It can be, but there is a dark side to juicing that you need to know about!

Juicing is the process of squeezing juices out of fresh fruits and vegetables.

You can use a juicer at home or buy pre-packaged fruit or vegetable juices.

Even better, just eat whole fruits and veggies!

You'll consume more fiber, which promotes lower cholesterol, increased satiety, a reduced risk of heart disease, and effective healthy weight management.

But if you prefer juicing over consuming whole fruits and vegetables, drinking juices in moderation is completely fine as it adds fluids, vitamins, minerals, and antioxidants to a healthy meal plan.

Moderation is vital so that you don't develop nutritional deficiencies by consuming excess juices in favor of too few foods from other food groups.

A good rule of thumb is to add juices to one or two of your meals or drink juice as a between-meal snack.

So, overall, juicing can be a healthy option when used in moderation.

Read on to learn the REAL truth about juicing, including the good, the bad, and the ugly!

Are fruits ACTUALLY healthy? This video addresses this commonly asked question and more!

The Benefits of Juicing

There are several benefits you can take advantage of by juicing.

It helps preserve many of the vitamins and minerals present in your favorite fruits and vegetables.

So, while you're not getting all of the fiber found in these foods, juices are still loaded with micronutrients.

Some people who juice use it as a way to have a quick boost of energy, as natural sugars found in juices help keep you energized.

Others use juicing as a way to detoxify the body or lose weight, especially when they drink juices in place of meals or snacks.

Juicing fruits and vegetables can increase your intake of the essential nutrients found in these foods, which is helpful for people who have a difficult time meeting daily fruit and veggie intake recommendations.

However, while there are various benefits of juicing, it's a good idea to drink juices in moderation as part of a well-balanced meal plan.

The Dark Side of Juicing

While juicing is ideal for many people in moderation, drawbacks exist, too — especially if you drink too many juices in place of whole foods.

Examples of possible concerns associated with drinking excessive amounts of juice include:

Diarrhea

Drinking a lot of juices rich in fructose, a naturally occurring sugar in fruits, can cause diarrhea in some people.

Examples of foods rich in fructose include grapes, apples, watermelon, peas, zucchini, and asparagus, but other fruits and veggies contain fructose too.

The amount of fructose the human body can tolerate without causing diarrhea varies from person to person.

Nutrient Deficiencies

Drinking too many juices over time, especially if you're juicing for weight loss, can fill you up and cause you to eat too few of the other food groups.

Your body needs a good balance of fiber-rich foods, proteins, and healthy fats to function at its best.

While drinking juices in moderation as a part of a well-balanced is OK, avoid overdoing it by drinking too much juice.

Lower Fiber Intake

Juices are lower in fiber than whole fruits and vegetables, so if you're able to consume whole foods instead, it's best to do so.

Fiber offers an array of health and wellness benefits.

It can maximize your digestive health, reduce constipation, aid in healthy weight management, and keep cholesterol levels as low as possible.

Another option is to blend whole fruits and vegetables with milk or water in a blender, rather than juicing these fresh foods.

Doing this preserves the fiber content of your favorite produce.

Higher Sugar Intake

While foods rich in natural sugar, including fruit and 100% fruit juice, are much healthier than added sugar, you shouldn't go overboard by consuming large amounts of high-sugar foods.

The Dietary Guidelines for Americans recommend consuming 2 cups of fruits and 2 1/2 cups of vegetables daily when eating 2,000 calories per day.

Other food-group recommendations (when following a 2,000-calorie meal plan) include 3 cups of dairy foods, 5 1/2 ounces of protein foods, 6 ounces of grains, and 27 grams of oils (healthy fats).

If you take in fewer than 2,000 calories daily, these food-group recommendations decrease.

Is Juicing Healthy? It Is If You Use These Recipes!

If you choose to add juices (in moderation) to a well-balanced meal plan, consider trying the following juice recipes!

Carrot Orange Juice

This carrot and orange juice recipe is packed with vitamin C, vitamin A, and other essential vitamins and minerals.

Ingredients

  • 1 bunch of carrots, washed and rinsed (about 4 large carrots or 6 to 7 medium carrots)
  • 2 navel oranges, peeled and cut into slices
  • 1 lemon, peeled and cut into quarters
  • 1 1-inch piece of fresh ginger with the skin removed

Instructions

  • Place the carrots, orange slices, lemon pieces, and ginger in your juicer and begin juicing.
  • Divide the juice between two glasses, serve, and enjoy!

Servings: 2

Superfood Green Juice

This green juice recipe contains nutrient-dense fruits and veggies as ingredients, and it offers a quick boost of energy from a drink that's packed with fiber-rich carbohydrates, minerals, and vitamins!

Ingredients

  • 1 bunch of chopped kale
  • 1 large lemon, peeled and quartered
  • 1 inch of ginger, peeled
  • 1 large cucumber, cut into strips
  • 2 large granny smith apples, cored and sliced
  • 4 whole celery stalks

Ingredients

  • Wash and prepare the fruits and vegetables.
  • Juice them in the order on the ingredient list.
  • Strain the mixture through a sieve to remove the pulp if you'd like.
  • Serve, drink immediately, and enjoy!

Servings: 4 cups

Strawberry Apple Lime Juice

This delicious strawberry apple lime juice recipe is loaded with nutrients and flavor!

Ingredients

  • 3 cups of fresh strawberries rinsed, stemmed, and halved
  • 1 green apple, cored and cut into large pieces
  • 1 lime peeled and quartered

Instructions

  • Turn on your juicer.
  • Add all of the ingredients, one at a time, and power on the juicer.
  • Divide the juice between two glasses, add ice, serve, and enjoy!

Servings: 2

Healthy Smoothie Recipes

The nutritious, delicious smoothie recipes below often contain more fiber and protein (if you add milk, yogurt, or protein powder) than simply juicing fruits and vegetables.

You'll use a blender instead of a juicer to make the smoothies below!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Peanut Butter Banana Smoothie

This peanut butter banana smoothie is loaded with protein, fiber, and heart-healthy fats, offering you more nutritional benefits than juices alone.

Ingredients

  • 1 cup of milk or plant milk
  • 1 medium ripe banana, frozen and cut into chunks
  • 2 tablespoons of peanut butter
  • A few dashes of cinnamon
  • Ice cubes

Instructions

  • Blend all of the ingredients together in a blender until smooth.
  • Add additional milk if your smoothie is too thick.
  • Serve and enjoy!

Servings: 1

Watermelon Protein Smoothie

This watermelon smoothie recipe contains more protein and fiber than juice, and it will make your mouth water!

Ingredients

  • 3 cups of diced watermelon
  • 1 cup of frozen strawberries
  • 3 large ice cubes
  • 1 5-ounce container of Greek yogurt
  • 1/2 of a banana
  • 1/2 of a lime, juiced

Instructions

  • Combine the watermelon, strawberries, ice cubes, yogurt, banana, and lime juice in a blender.
  • Blend the mixture on low speed to break up the strawberries and ice. Scrape the sides of the blender when needed.
  • Blend the ingredients on high until the mixture is smooth.
  • Serve immediately and enjoy!

Servings: 2

Superfood Protein Smoothie

This superfood protein smoothie is packed with the most nutritious foods.

It'll give you a boost of energy and is rich in essential micronutrients and macronutrients.

Consume this smoothie in place of a meal to lose weight or maintain ideal body weight.

Ingredients

  • 1 cup of frozen sliced bananas
  • 1 cup of frozen blueberries
  • 1 cup of fresh packed kale
  • 2 Medjool dates, pitted
  • 1/2 tablespoon of ground flaxseed
  • 3 large frozen cauliflower florets
  • 1/2 cup of chocolate protein powder
  • 1 1/2 tablespoons of cocoa powder
  • 2 cups of unsweetened almond milk (plus more to taste)

Instructions

  • Place all of the ingredients in a high-speed blender.
  • Add ice to the mixture if you'd like.
  • Blend it until smooth.
  • Serve immediately and enjoy!

Servings: 2

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on is juicing healthy.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team

 

Terms of Service & Privacy Policy