The weight loss lasted after the study ended ( 9). In one small randomized study, a short 3-day juice-only diet altered the gut bacteria in 20 healthy people and resulted in substantial weight reduction. People who do juice cleanses may have greater amounts of healthy gut bacteria, which has been linked to weight reduction. However, juicing fruits and vegetables isn’t necessary to obtain these health benefits. These benefits are believed to stem from compounds present in the fruits and vegetables that have antioxidant and anti-inflammatory properties and can reduce blood clotting ( 10). They are one of the most plentiful sources of phenolic compounds, which have antioxidant, immune-supporting, and antibacterial properties ( 8, 9).Īccording to one review of randomized controlled trials and epidemiological research, fruit and vegetable juices (especially mixtures of the two) can help lower blood pressure and cholesterol levels ( 10). Juicing for healthįruits and vegetables are high in various active compounds that benefit general health and prevent chronic conditions such as heart disease. However, before you search for “how to do a juice cleanse,” let’s consider some more evidence below. What’s more, juicing may provide a hassle-free way to nourish yourself in one sitting, rather than chopping up whole fruits and vegetables and eating them throughout the day. Juicing enthusiasts contend that juicing provides an easy way to get the vitamins and minerals that many people miss out on - especially if they’re eating highly processed foods. Other sources have endorsed these findings as well ( 4, 7). None of the 43 studies linked ultra-processed foods to improved health ( 6). Ultra-processed foods are often nutrient-poor but energy-dense, containing high amounts of added sugar, fat, salt, and refined (highly processed) carbohydrates - all of which are linked to adverse health outcomes.Ī review of 43 studies showed that ultra-processed foods are associated with heart disease, higher body weight, cancer, type 2 diabetes, irritable bowel syndrome, depression, and all-cause death. Studies have shown that consumption of ultra-processed foods has steadily increased over the past two decades, while the intake of minimally processed foods has dropped considerably ( 5). Ultra-processed foods include soda, packaged baked goods, breakfast cereals, reconstituted meat products, and candy bars ( 4). Their popularity stems from powerful marketing and celebrity endorsements.Ĭurrent evidence suggests that most Americans eat a lot more ultra-processed food than they used to. Juice cleanses claim to help you detoxify your body and lose weight. Juicing involves extracting juice from fruits and vegetables, resulting in a loss of dietary fiber. Plus, powerful marketing, celebrity endorsements, and anecdotal evidence from people who have tried them contribute to their popularity. Juice cleanses are popular because they claim to provide a quick way to lose weight and improve your overall well-being. That’s because fiber helps you feel satisfied. While eating such a restricted amount of fiber as part of a juice cleanse won’t harm most people’s diets for a couple of days, it will likely make you feel hungry. Some research suggests that restricting dietary fiber makes it easier for your body to process and absorb the juice’s nutrients, while other researchers maintain that dietary fiber is important, with several health benefits ( 1, 2, 3). This can be either a benefit or a downside, depending on your needs. However, juices have much less dietary fiber than whole fruits and vegetables. Nutrients, vitamins, and phytonutrients (compounds with antioxidant potential) are all present in juice, so it’s easy to glug a lot of nutrients quickly. The machine applies a degree of pressure to extract the juice. Juicing involves feeding fruits and vegetables into a juicer to separate the juice from the pulp. They generally last anywhere from 3 days to 3 weeks. The duration of a juice cleanse can vary depending on the type you choose. The premise of a juice cleanse is simple: Drink only juices from fruits and vegetables over a designated period to lose weight and “detoxify” your body. Understanding juice cleanses - and why they’re popular
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