One of the questions I get asked almost weekly is whether or not a client should be 'juicing'. For those of you that have no idea where I'm going with this....juicing is a technique used to extract the liquid from fruits and vegetables for easy consumption. The result is a very potent drink that has an abundance of nutrients packed into very little volume. While this sounds like the perfect solution to eating your fruits and vegetables every day, it unfortunately is not the ideal option.
In juicing's defense, it does offer up a strong dose of vitamins and minerals in one glass. However, the problem with juicing lies in the effect it has on your blood sugar. Fruit, as delicious as it is, is actually just another form of sugar. In the body, our blood sugar is elevated as a result of consuming any form of carbohydrate, whether it be table sugar or an orange. The effect the food has on our blood sugar varies from food to food. This is called the Glycemic Index and it is critical to weight loss.
Typically our blood sugar is mildly regulated by the fiber in these foods. Think, the whole grains in bread or the skin on an apple. With juicing, all beneficial fiber is thrown in the garbage, literally. Yes, you are getting a mega-serving of vitamins. Yes, you are flushing your system with antioxidants. No, you are not regulating your blood sugar properly. The result is a sudden jump in your blood sugar, followed by a dramatic drop. This causes feelings of fatigue, cravings for more sweets, foggy thinking, weakness and ultimately fat storage. The simple science behind this is that when blood sugar goes up, insulin comes in. When insulin comes in, it lower's blood sugar. Excess blood sugar is then moved to the fat cells for storage.
To prevent the negative effects of guzzling a glass of concentrated sugar, you should opt for whole fruits and vegetables that have their fiber intact. This will keep you full longer, keep cravings at bay, and maintain your blood sugar levels longer.
Melissa Stoner, R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
In juicing's defense, it does offer up a strong dose of vitamins and minerals in one glass. However, the problem with juicing lies in the effect it has on your blood sugar. Fruit, as delicious as it is, is actually just another form of sugar. In the body, our blood sugar is elevated as a result of consuming any form of carbohydrate, whether it be table sugar or an orange. The effect the food has on our blood sugar varies from food to food. This is called the Glycemic Index and it is critical to weight loss.
Typically our blood sugar is mildly regulated by the fiber in these foods. Think, the whole grains in bread or the skin on an apple. With juicing, all beneficial fiber is thrown in the garbage, literally. Yes, you are getting a mega-serving of vitamins. Yes, you are flushing your system with antioxidants. No, you are not regulating your blood sugar properly. The result is a sudden jump in your blood sugar, followed by a dramatic drop. This causes feelings of fatigue, cravings for more sweets, foggy thinking, weakness and ultimately fat storage. The simple science behind this is that when blood sugar goes up, insulin comes in. When insulin comes in, it lower's blood sugar. Excess blood sugar is then moved to the fat cells for storage.
To prevent the negative effects of guzzling a glass of concentrated sugar, you should opt for whole fruits and vegetables that have their fiber intact. This will keep you full longer, keep cravings at bay, and maintain your blood sugar levels longer.
Melissa Stoner, R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef