We hate to break it to you — or do we?
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| | The idea behind juicing is irresistible: Create a concentrated form of your favorite fruits, veggies, and herbs, and boom — you've made yourself a "magical" tonic that can fight fatigue and ward off illness. Not to mention the intense flavor and vibrant colors, which add to the feeling that you're doing something special for your health. I mean, have you ever taken a shot of wheatgrass? It sure tastes like witchcraft! | | The problem with all of that is, well, it's simply not backed by evidence. Not only that, juice is missing a super important nutrient. Today, Lindsay Mahar, a registered dietitian at Healthline, is here to explain. | | | | Team smoothie,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 13, 2024 • 3 min read | | | |  | | | Q: | Are there real benefits of juicing fruits and veggies versus eating them whole or in smoothies? | | | A: | Juicing fruits and veggies has no real health benefits over eating them whole. And in fact, the benefits of eating whole fruits and veggies far outweigh those of drinking juice.
Here's why: Whole fruits and vegetables contain fiber, vitamins, and minerals. Fiber helps to keep us full for longer, aids digestion, and can help stabilize blood glucose. The process of juicing removes most, if not all, of that beneficial fiber.
By contrast, blending fruits and vegetables into a smoothie would maintain all the fiber and health benefits of whole fruits and vegetables, but in a tasty drink. If this helps you to reach the recommended 5–9 servings per day, then go for it! Just be careful about any high sugar or high fat mix-ins you might be adding, such as honey or other sweeteners.
Pro tip: If you choose to juice or blend your produce, be sure to drink the juice or smoothie right away. The vitamins and minerals will remain in the juice for a few hours but will oxidize when exposed to the air, reducing the juice's nutritive composition and increasing bacterial growth that can make you sick.
In summary, a glass of fresh juice can be a tasty treat, but try to limit it to no more than 1 cup per day. Aim to get the majority of your 5–9 daily servings from whole fruits and vegetables.
If you dislike eating whole fruits and veggies, drinking a glass of fresh juice can help you obtain nutrients. Just make sure you're getting ample fiber from other sources! | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Juiced | | | | | | |  | | Hamilton Beach Juicer Machine | | If you read all that and thought, "No one will take my juice away," then allow us to recommend this wildly popular juicer from Hamilton Beach. The chute is extra wide, which means you don't have to precut anything. Just toss everything in whole! (After you wash it, that is!) | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 🍄 Is mushroom coffee worth the hype? Let's check out what the research has to say! | | 🧑🍳 10 simple dinner ideas for healthy eating in real life. Who's ready for a delicious home-cooked meal? | | ❌ 8 not-so-healthy sweeteners There options may not be better than regular sugar after all. | | 🩺 The pros and cons of treating food as medicine. Diet plays an important role in preventing and managing disease — but it can't do everything. | | | Thanks for reading, everyone! We'll be back on Thursday with some saucy details you don't want to miss! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | fiber. | | | | |
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