Healthy juicing is sexy, trendy, and cool (literally). It is also a natural water source. it gives our bodies:
- protein (yes, from juice!)
- essential fatty acids
All that liquid is quickly and efficiently absorbed. Fresh juice also contains necessary enzymes, and pigments such as carotenes, chlorophyll, and flavonoids. Yet there’s a difference between the average prepared juice we buy in stores and healthy juicing you create at home yourself.
Advantages to juicing healthy
Juicing fresh fruits and vegetables provide nutritional advantages. Nutrients, of course, are important for our bodies to function optimally. In addition, diets containing a high percentage of uncooked foods are associated with
- weight loss
- improved blood sugar control
- lower blood pressure.
Our bodies typically find a raw food diet more filling. Does this sound counterintuitive to you? I grew up on processed foods and mostly cooked meals. Our salads were small, and the carbs I ate were heavy. It’s no wonder that obesity runs in my family. If you eat and drink raw foods, which make up healthy juicing, your body will be given the proper nutrients and cravings will subside.
Cooking can cause the loss of up to 97 percent of water-soluble vitamins A, D, E, and K. Since uncooked foods, including juices, contain more vitamins and other nutrients, they are more satisfying to the body. You are giving your body what it needs, the nutrients and not junk. Your metabolism will keep running efficiently and keep your weight stable, supporting more daily energy and a better sense of well-being.
Juicing the healthy way kick-starts your body’s digestive process and enables quick absorption of high-quality nutrition. Which results in increased energy. This is one of the great advantages of eating raw foods. Fresh juices, combined with a well-balanced diet will provide you with the energy needed. As well as provide you with the fuel you need for physical activity.
Juicing: healthy or over-processed?
Juicing removes the fiber from these nutrient-dense foods. So be sure to include an appropriate amount of fiber-rich foods in your daily diet. Juicing should be a complement to a well-balanced healthy diet, not a substitute.
When shopping, keep in mind that it takes about a pound (or four cups) of most veggies to yield one cup of juice. And be aware of the sugar quantities in fruits and some vegetables, like carrots and beets. Don’t go overboard on fruit-buying! Always have a maximum of 30 percent fruit in your juice recipe.
A few tips for healthy juicing
Four green juices to every two red/pink/yellow juices is a general rule of thumb when you make your own juice.
Start with a counter and sink are that is as cleared as much as possible. Juicing takes up more space than you may realize. I know I end up with stuff all over the counter!
Wash fruits, vegetables, and leafy greens before preparing or eating them. Even organic produce may have dirt and microorganisms on the surface. It’s also good to get your produce from a local source. Fruits and vegetables that are shipped – at least in the U.S. – are subject to irradiation, which ends up killing the very nutrients you are trying to consume.
Don´t leave an unwashed or at least, un-rinsed juicer out for more than an hour. You will grow to resent it and sabotage your efforts. Rinse it out immediately before drinking your fresh juice.
Here are some popular ingredients for juicing, which are probably a lot of the fruits and vegetables you already buy or know that you should.
- Lettuce – Romaine, Red Leaf, Boston, etc.
- Beet greens
- Swiss chard
- Sweet potatoes
- Apples, especially Granny Smith (green)
- Ginger root
- Turmeric root
For sure, it takes a lot of fruits and vegetables to yield decent amounts of juice. Your first grocery bill for healthy juicing ingredients may surprise you, especially if you have not been in the habit of buying fresh produce. Be prepared for sticker shock! Don’t let prices stop you. If you are a meat eater, you are already paying a lot for less healthy options. In the long run, the money you spend for juicing healthy will save your budget and your health in the long run.
Choosing the right produce for juicing healthy
To get the best-quality nutrition from your juicing efforts, start with the best-quality produce. This does not mean you must buy organic. But you should choose fresh produce.
Almost any kind of raw fruit and vegetables are good to make juice. Exceptions are bananas and avocados, which contain little water. Until you get so experienced with juicing that you need to stretch your creativity, you should be able to find all your fruits and vegetables at your local grocery store or farmer’s market.
Produce needs to be washed and peeled before juicing. Remember: this is raw food you are dealing with, and juicing—unlike cooking—does not destroy existing dirt, germs or bacteria.
A general rule is to inspect and clean your produce the same way you would if you were going to serve it raw and whole. Non-organic fruits should be peeled, organic fruits should be washed, stems and leaves should be removed, as should large pits, which could damage your juicer. Greens, in particular, should be washed and inspected for insects hiding among the leaves.
So with a little planning and creativity, juicing will enhance your well-balanced diet and add some zest.
Check out the slides below for a better understanding of juicing healthy
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26 Tips For Healthier Juicing
1. Use only the freshest produce when juicing at home.
2. Choose organic produce for juicing as it is devoid of pesticides.
3. Most vegetables can be juiced whole, so there is no need to remove stalks or stems.
4. Wash all vegetables and fruits thoroughly before juicing.
5. Ginger adds great flavor and health benefits to juicing, but, keep in mind it is pungent, so, a little goes a long way.
6. Always refrigerate any leftover juice in an airtight container to prolong shelf life.
7. For health, sugar intake control and weight loss use vegetables more than fruits when juicing.
8. Consuming fresh juice in excess can lead to major blood sugar spikes, enjoy in moderation (4 ounces per day) so, the juice is not the bulk of your daily caloric intake.
9. Drink juice with other healthy foods that have fiber, healthy fats, and protein for a well-rounded diet that is nutritionally sound and will slow the absorption of sugars from the juice.
10. Limes and lemons add flavor and Vitamin C to juicing with very little sugar and impact carbs.
11. High-powered blenders can reduce whole vegetables and fruits to a smoothie texture, which, unlike juicing retains their fiber content, which reduces blood sugar spikes.
12. Add nonfat yogurt or flaxseed to juices for more balanced nutrition.
13. Low glycemic Green Juice is best for energy throughout the day because it does not cause spikes and crashes in blood sugars. Cucumber, spinach or kale, celery, and parsley are a great combination.
14. Juicing is a great way to get kids who refuse to eat vegetables to ingest vegetable nutrients because they can be masked by healthy fruits, like berries and apples. Spinach and strawberries make a great blend.
15. Low sugar and low glycemic index fruits for juicing are grapefruit, cherries, pears, lemons, limes, cranberries and granny smith apples (in moderation).
16. Stick with green vegetable juice if you want to lose weight, it has much less sugar and is nutrient dense. Kale, spinach, cucumber, parsley, fennel, celery, green cabbage, broccoli, chard, greens and romaine lettuce, use lime and ginger for a zesty punch.
17. Beware that juicing removes the fiber content of fruit, and so that makes the impact of their sugar content much higher than eating whole fruit.
18. Drink fruit juice in moderation, it is loaded with sugar.
19. Mangos and pineapples are some of the highest sugar fruits and the impact worsens when juicing as the fiber is removed.
20. Wheatgrass is great for juicing, it is a natural detoxifier and it’s alkaline.
21. Fennel is great for juicing, it improves digestion and reduces bloating.
22. Add herbs to your juices, parsley, cilantro, and ginger all have health benefits.
23. Garlic, while pungent, is great for juicing because it benefits immune system health.
24. Juicing should never replace eating whole vegetables or fruits.
25. Cucumbers make excellent juice, light, refreshing and beneficial for skin health.
26. Celery is a great juicing vegetable, and it’s anti-inflammatory and alkalizing.
27. Beets are great for juicing as they are a natural liver cleanser and an excellent source of iron (perfect for vegetarians).
Don´t know what happened – now we have 27 – well, that´s a bonus tip!