Is Juicing a Trend of the Past?

The image above shows two green juices. The citation for the image is in the “Images Cited” section.

Striving for better health has led several people to partake in juicing. Being on the lookout for the hottest trend and better health has led several to “cleanse” themselves through juicing. Juicing consists of 3–10 days of pure fruit and vegetable juices in order for people to reap the health benefits such as losing weight, amping up their energy levels, disposing toxins, and preventing diseases (4). And how could we possibly deny vegetables and fruits not being healthy? As they are packed with vitamins, nutrients, and of course a sweet taste. It’s a win- win, correct? How could a juice fast even be considered an issue? Unfortunately, it turns out that juicing’s powerful ingredient has been overlooked: Fructose. Yes, as it turns out too much fructose has a bittersweet effect regarding our metabolic health.

But juicing has natural sugars?

Correct! Juicing consists of no added sugars but it is important to note that they still consist of sugar and it varies depending on the fruit or vegetable which can vary from around 16–24g/200ml serving size (6). According to the World Health Organization (WHO) they recommend fruit and vegetable juices to be ingested in moderate quantities (6). Furthermore, how naturally occuring sugars that people look for in juicing require further exploration regarding non communicable diseases (6).

The reality is that these natural juices contain high levels of fructose and lack sufficient fiber that is required to balance sugar levels.

So, what should we do about our diet?

Well, firstly we need to prioritize components that support a healthy microbiome in order to influence our overall well being, such as fiber. Consuming fiber daily is crucial for a diverse and healthy microbiota. And our microbiome is important to maintain because it influences our digestion, metabolism, and our immune system. Furthermore, there is strong evidence linking daily fiber intake with a decrease of diseases and disorders such as, diabetes, obesity, cardiovascular disease, cancers, and gastrointestinal disorders (8). For that reason, prioritizing fiber intake is important in maintaining a strong microbiome for our overall well being.

Additionally, that is why it is important to differentiate between pure fruit and vegetable juicing to fruit and vegetables in their pure form. It has been proven through dietary policies that juicing does not reap the same benefits as fruit and vegetables in their pure form (1). Moreover, the Department of Health and Human Services, and Department of Agriculture stated that juicing contained less fiber (1). In fact, there is a link between pure juices having a sugar composition that resembles the one found in sugar-sweetened beverages (5). And circling it back to metabolic health, epidemiological studies have proven that the intake of sugar-sweetened beverages are linked to an increased risk of energy intake disorders, weight gain, and metabolic and cardiovascular diseases (5). Hence, it is recommended to limit the intake of juicing and prioritize whole fruits for their health benefits (7).

This image shows a green kiwi. The citation for the image is in the “Images Cited” section.

Consuming high quantities of fructose can lead to an increased risk of obesity, metabolic syndrome, fatty liver disease, insulin resistance, and an increased risk of cardiovascular disease (3). When we consume an excessive amount of juicing, the fructose will not be managed effectively by our body’s metabolic processes. Rather, it enters the portal circulation and it goes directly to our liver. Our liver is then unable to manage and use all of this fructose effectively, and in return cause negative health outcomes. To put into perspective, the speed of consumption also matters when consuming fructose.

A study that I would like to focus on is one by Henning et al. That focused on the health benefits of juicing. They had twenty healthy subjects that went on a juicing fast for 3 days and then had a custom diet for 14 days. Their hypothesis was that there would be differences in the intestinal microbiota due to juicing and how there would be health benefits following it. The results were that there was a loss of body and weight by day 4 that was consistent until day 17. Additionally, on day 4 of this experiment there was a notable decrease of bacterial phylum Firmicutes and Proteobacteria in stool samples. At the same time, Bacteroidetes and Cyanobacteria heightened when compared to the baseline. However, this baseline was somewhat undone by day 17. Other bacteria remained unchanged, the following were: Actinobacteria, Fusobacteria, Proteobacteria, and Verrucomicrobia. This study highlights how juicing for 3 days did have an effect on the microbiota which then led to weight loss (2). However, it is not confirmed if the changes in the microbiota led to weight loss. It should be pointed out that this is not substantial long term as it focused on a quick weight loss.

So, should we be avoiding fruits?

Well, no! We simply cannot be consuming a ton of fructose especially in liquid form. As previously mentioned, it is best to go for whole fruits to ensure you reap their nutritional benefits. It is important to note that fruit and vegetable juices are sometimes consumed to supplement diets that are aimed at reaching daily dietary recommendations, but the juices still have to include vitamins, minerals, and polyphenols when processed (9). While juices are delicious and can be enjoyed in moderation, they are not a miracle or a cure when used as a juice fast. Cleansing the body of toxins through juicing would be harmful as it would damage our much-needed bacteria. Provided with the evidence mentioned above, our gut microbiota is essential for our health, and we need to pay closer attention to what we consume– such as reducing our sugar intake, as this can lead to poor metabolic health such as obesity, cardiovascular disease, diabetes, metabolic syndrome, and insulin resistance. For a long and healthy life, we need a balanced diet because a balance of microbiota will benefit our body’s long term.

This image shows assorted vegetables. The citation for the image is in the “Images Cited” section.

Is it safe to say that juicing is a trend of the past?

Well, that is debatable depending on what you are looking for. It is important to find a balance in order to keep a long and healthy life. As previously stated, juicing is not a cure for it all and fruit intake is important for our diet. We need to practice moderation in order to maintain a balanced and healthy metabolic state.

Works Cited

1. Carrie H. S. Ruxton, Elaine J. Gardner & Drew Walker (2006) Can pure fruit and vegetable juices protect against cancer and cardiovascular disease too? A review of the evidence, International Journal of Food Sciences and Nutrition, 57:3–4, 249–272, DOI: 10.1080/09637480600858134
2. Henning, S.M., Yang, J., Shao, P. et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Sci Rep 7, 2167 (2017). https://doi.org/10.1038/s41598-017-02200-6
3. Janet M. Wojcicki, Melvin B. Heyman, “Reducing Childhood Obesity by Eliminating 100% Fruit Juice”, American Journal of Public Health 102, no. 9 (September 1, 2012): pp. 1630–1633. https://doi.org/10.2105/AJPH.2012.30071
4. Lien, Yeong-Hau H. “Juicing Is Not All Juicy — The American Journal of Medicine.” Amjmed, The American Journal of Medicine, Sept. 2013, www.amjmed.com/article/S0002-9343(13)00390-2/fulltext.
5. Pepin, Alexandra, et al. “Are Fruit Juices Healthier than Sugar-Sweetened Beverages? A Review.” MDPI, Multidisciplinary Digital Publishing Institute, 2 May 2019, www.mdpi.com/2072-6643/11/5/1006.
6. Rossi I, Mignogna C, Del Rio D, Mena P. Health effects of 100% fruit and vegetable juices: evidence from human subject intervention studies. Nutrition Research Reviews. Published online 2023:1–45. doi:10.1017/S095442242300015X
7. Scheffers FR, Boer JMA, Verschuren WMM, et al. Pure fruit juice and fruit consumption and the risk of CVD: the European Prospective Investigation into Cancer and Nutrition–Netherlands (EPIC-NL) study. British Journal of Nutrition. 2019;121(3):351–359. doi:10.1017/S0007114518003380
8. Vallée Marcotte, Bastien, et al. “Health Benefits of Apple Juice Consumption: A Review of Interventional Trials on Humans.” MDPI, Multidisciplinary Digital Publishing Institute, 16 Feb. 2022, www.mdpi.com/2072-6643/14/4/821.
9. Zheng, Jie, et al. “Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Diseases.” MDPI, Multidisciplinary Digital Publishing Institute, 4 Mar. 2017, www.mdpi.com/1422-0067/18/3/555.

Images Cited

1. Cuenca, Toni. “Green Apple beside of Two Clear Glass Jars · Free Stock Photo.” Pexels, 14 Oct. 2017, www.pexels.com/photo/green-apple-beside-of-two-clear-glass-jars-616833/.
2. Pixabay. pexels. 23 Feb. 2016. https://www.pexels.com/photo/green-kiwi-fruit-51312/. Accessed 20 Mar. 2024.
3. Wei, Wendy. Assorted Vegetables. 2 Dec. 2018. Pexels, Photo by Wendy Wei: https://www.pexels.com/photo/assorted-vegetables-1656666/. Accessed 20 Mar. 2024.