When we think about making our food healthier, increasing the amount of fruits and vegetables we eat is one of the easiest steps we can take. According to American health ranking only 8% of adults in the United States consume their five a day – the recommended amount of fruits and vegetables needed for a healthy diet according to the World Health Organization (WHO).
By consuming at least two fruits and three or more vegetables per day – the amounts suggested by the Diet guidelines for Americans, the WHO believes that not only will the risk of chronic disease be reduced, but it will also ensure that you get the recommended level of dietary fiber, which aids digestion and prevents constipation.
So buy one of the best juicers must be a great way to increase the amount of fruits and vegetables we consume and achieve healthier diets by filling up with mountains of essential vitamins, right? Turns out it’s not as cut and dried as it sounds – here’s what you need to know.
So, is using a juicer really healthy?
The juice process means that we consume more fruits and vegetables than if we were to eat them whole. For example, a single glass of orange juice can hold five oranges, but you are unlikely to eat that many oranges at once if you ate them whole.
Fruits contain natural sugar called fructose as well as fiber. When the fruit is eaten whole, the fructose is slowly absorbed by our body, but the use of a juicer means that the flesh and skin of the fruit, which contains the fiber, is discarded. This means that drinking fruit juice has a similar effect on the body as does consuming high-sugar sodas. In addition to this, the high sugar content can also contribute to tooth decay.
In the UK, Public Health England and the NHS It is recommended not to consume more than 150ml of fruit juice per day due to the sugar content, which is probably much less than the volume that many of us drink when we drink a glass of standard fruit juice.
Does this mean I should stop drinking fruit juices?
In short, no. A balanced and varied diet means consuming everything in moderation, including fruit juices. There are, however, several ways to reduce worry about sugar and its potential impact on your health.
First of all, try to include lots of low sugar veggies like celery and broccoli as well as leafy greens like kale or fresh herbs in your juice, this will make a much healthier juice and less sweet than if you made it with 100% fruit.
A juice with vegetables and leafy greens may not sound as appealing as a sweet orange or apple juice, but if you experiment and combine the vegetables with a small amount of fruit for flavor, you will make delicious. low sugar juice in no time.
Portion control is the other thing to consider, juice can be especially unhealthy for us when consumed in large portions, so being portion wise and trying to stick to small amounts of juice is another. way to consume juice without worrying about consuming too much sugar. A great way to do this without thinking too much about it is to have a small glass that you use for the juice so you don’t accidentally pour too much.
Fruits and vegetables contain healthy vitamins, minerals and phytonutrients which are all important for our health. If you dislike eating fruits and vegetables or find it difficult to include them in your daily diet, you will likely benefit from this extra nutrition, as long as you don’t overdo it and consume too much sugar. .
It is important to eat a wide variety of different colored fruits and vegetables as part of a healthy diet, but if you find that you stick to the same with every meal, juice is definitely a good way to introduce weight. variety and get different nutrients and antioxidants in your body.
And the fiber?
Juice eliminates fiber and experts recommend that we all aim to increase fiber in our diets, not reduce it. According to Harvard School of Public Health fiber is important for reducing the risk of developing diseases such as heart disease and diabetes.
A good way to make juice healthier is to use the pulp rather than throwing it in the trash. There are many recipe ideas online for using the pulp discarded by your juicer – here are six that seem particularly appetizing to us. Not only is it better for your wallet and the environment not to waste the pulp, but it’s also a great way to get fiber back into your diet so that you don’t lose its health benefits when you take it out during the diet. juice process.
The best juice extractors for health
If you want to use juice to include more nutrients in your diet, you’d better look for a cold juicer. These juicers slowly crush fruits and vegetables and produce no heat unlike centrifugal juicers, which means more of the valuable nutrients are retained and are not damaged during the extraction process.
Want to get your hands on the best cold juicers right now? Check out these great deals for some of the best on the market.
In addition to fruit and vegetable juices, some cold juicers can be used to make many other healthy recipes, including nut milks, hummus, salsa, and even nut butters. So if you fancy a juicer but are worried about it picking up dust between making small portions of vegetable juice, look for a juicer like the Nama Vitality 5800 which is sturdy enough to do. opposite nuts and chickpeas so you can use it for a lot more than just juice.
- Want to make your fries healthy? Then check out these great deals on air fryers.
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