The short answer is yes and no, though The Chicago Tribune seems to think so. In a recent article that can be found here, author Abby Olena points to some evidence to suggest that juicing fruits negatively impacts health, while experts seem to be divided on the issue. Confused yet? Let’s sort it out.
When you juice fresh fruits and vegetables, most of the pulp is removed, and along with it, most of the fiber as well some vitamins and minerals. For vegetables, this is not a big deal as the sugar content tends to be much lower. In fact, juicing vegetables has a myriad of benefits, which were not talked about in the article. We’ll do another post soon for that. Fruits do have a high sugar content, and when it’s absorption is not slowed down by it’s naturally present fiber, then you’re looking at a quick surge of sugar. The author points out that studies have demonstrated increase diabetes risk associated with juicing fruits.
So why bother juicing fruits? Two reasons. The first is that most Americans do not eat the recommended 2 cups of fruit per day. Juicing offers a way to achieve many of the benefits of eating whole fruit in a convenient way.
The second reason may surprise you. Did you know that there is a time where it is advantageous to consume simple sugars, thereby spiking insulin levels? After exercising! A workout, particularly ones that are weight-bearing, deplete glycogen or simple sugar stores in the body, and need to be replaced. Consuming simple sugars in moderation along with protein following a workout is an ideal way to boost insulin levels appropriately to replace lost sugars and help provide the muscles what they need in protein.
To summarize, I generally recommend fresh juiced fruits following a workout. For other times of the day, you’re much better off to juicing mostly vegetables. Despite the article lumping smoothies and juicing together, the guidelines for juicing do not apply to smoothies. Enjoy your smoothies to your heart’s content. Just make sure you’re aware of the additional calorie intake if you’re consuming it in addition to your normal diet.