Juicing: Blend it up or throw it out?

The latest and greatest craze in nutrition is juicing.  Pinterest, Facebook and other social media outlets are inundated with “juicing recipes”.  But what is the science behind it?  Juice it or chew it?

While many celebrities have endorsed this craze (who wouldn't want to lounge at the spa and head over to the Juice Bar), health experts have another spin on the blend.  The elimination of digestion that occurs when food is blended creates a shortage of fiber.   Fiber is not digestible, however it tends to work as “nature’s broom” sweeping and cleaning out the digestive tract. 

Why do we need fiber?  Check out its benefits according to (Fetzer, 2012):

 •Fiber slows the absorption of sugar into your bloodstream to help maintain stable blood sugar levels and help prevent Type 2 diabetes.

 •Fiber lowers bad LDL cholesterol and promotes heart health.

 •Fiber helps keep you feeling full and satisfied and more in control of your appetite and weight.

 •Fiber keeps your digestive system healthy and regular, helping you to avoid constipation and the risk of diverticulitis.

 •Fiber reduces the risk of certain types of cancer, including colon and breast cancer.

Therefore, the elimination of fiber from our foods (by juicing) will allow the sugar to straight to our cells, giving a rapid spike in blood sugar- something that would pose an extreme problem for diabetics, or anyone who suffers from diabetic related issues (Clark).    

Juicing is showing several positive benefits.  First, people are consuming more vegetables and fruit than they might have been previously consuming.  Second, juicing gets people talking about health and exploring new ideas to incorporate vegetables into our daily lives.  The downfall is, a smoothie results in a high carb, low fiber, low protein meal that will leave your body hungry and craving more, later (The Juice on the Juicing Craze , 2012)

What’s the final skinny?  The age old addage will never die- Everything in moderation J   

Juicing is great because it allows us to be creative in our consumption of leafy greens, but don't let it do more harm than good.  Keep track of your nutritional intake, stay within your ranges, and plan accordingly. 

References:

The Juice on the Juicing Craze . (2012). Environmental Nurition , 1.

Clark, D. J. (n.d.). What About Juicing? Retrieved May 8 , 2013, from www.NorthernLightsHealthEducation.com: http://rev14.com/media_download/Juicing%20WIth%20Apendix.pdf

Fetzer, M. (2012, April 14). Dieary Fiber 101. Retrieved May May, 2013, from She Knows Health & Wellness : http://www.sheknows.com/health-and-wellness/articles/822363/what-is-fiber-and-how-does-it-work