Juicing: Is it Worth the Squeeze?

Here's what you should know before you sip

Children often get scolded for not eating their veggies, but adults aren't much better. The CDC reports that only 9% to 12% of American adults eat enough fruits and vegetables. That's probably why juicing continues to be a popular beacon of hope for people who find eating enough plants impossible, overwhelming, or downright unappetizing.

Juicing refers to crushing, squeezing, or straining raw fruits and vegetables into a drink. With juicing, it's easier to get in all your recommended servings — if not more. And science has shown us that healthy helpings of fruits and veggies can cut your risk of heart disease, type 2 diabetes, stroke, obesity, and some cancers.

But are we drinking to our health or to our detriment? The truth is, it depends on a few factors: What you're drinking, how often you're drinking it, and your current health status.

An overnight sensation decades in the making

Juicing has been around a while. Its popularity peaked in the 1970s, but it's having a moment again now. If you live in a larger urban area, you've probably seen juice bars pop up with menus dedicated to fresh-made concoctions.

Many commercial juice brands you'll find at supermarkets are loaded with sugar. In contrast, fresh-made juice doesn't have added sugar, but it is full of vitamins, minerals, and antioxidants (natural substances that may prevent or delay cell damage). Not only can you get more nutrients in your diet by drinking juice, but the body absorbs those nutrients quickly since it doesn't have to digest the rest of the plant.

Fresh juice is also free of preservatives and artificial sweeteners — but it's not necessarily low in sugar. In fact, juicing actually may load you up on hidden sugars and calories. That's when this healthy no-brainer can turn into a head-scratcher.

A juicy dilemma

The typical juicing process discards up to 90% of the plants' fiber, leaving behind a concentration of sugar and calories. That's particularly true with fruit. Without fiber to slow down the absorption of sugar into the bloodstream, drinking fruit-based juice can make blood sugar levels spike, potentially leading to energy crashes and cravings for more sugar-laden foods.

Fiber is critical for digestive health, lowers the risk of heart disease, and improves blood sugar levels. It also helps you feel full after a meal. That's why eating a whole apple will satisfy your hunger better than drinking apple juice alone.

Balancing act

Will a diet rich in fruits and vegetables boost your health? Yes. Is juicing a way to get your recommended servings of fruits and vegetables? Yes. Should juicing replace healthy meals? Hard no.

Here are a few tips keep in mind:

• Make it yourself and don't ditch the fiber
  If you have a juicer, add some of the fiber and pulp back into your juice. Or even better, consider using a blender. By blending the fruits and vegetables with a bit of water or ice, you won't lose any of the fiber or other nutrients.
• Go easy on the fruit
  Fruit-based juices have more sugar than vegetable-based juices. So load up on the vegetables and top them off with a small serving of fruit to sweeten. For example, a handful of grapes or berries, or a small apple. Tip: Use a bit of lemon to add a hint of tartness.
• Lean toward variety
  Cruise the produce aisle, farmer's market, or your backyard garden for recipe inspiration. Tangy tomatoes are full of antioxidants. Beets are sweet, slightly bitter, and have a nutty taste — plus some studies have shown they can help lower blood pressure. Refreshing cucumbers help hydrate the body and are a good source of potassium.

Juice up your life without breaking the bank

Remember: You don't need a high-end juicer (some of which can cost up to $500) to squeeze out the benefits of juicing. An ordinary kitchen blender or an inexpensive manual juice strainer will work just fine.

Ready to try it yourself? Make this Ginger-Lemon Carrot Juice recipe.

Anastasia Hill is the associate editor of Be.Well.