From weight-loss to detoxing and curing ailments, we’ve heard nothing but amazing things about juice cleansing diet. While fruits and veggies are undeniably beneficial, how much truth these health claims hold? These are some myths about juice-cleaning diet, debunked.
1. “Juicing reboots your system”
A diet rich in veggies and fruits provide you with various health benefits and it’s a great way to get the nutrients someone usually wouldn’t consume. But claims of rebooting the system aren’t scientifically proven. Our body doesn’t need juices to cleanse or detoxify it: that’s a job for our liver, kidneys and digestive tract.
2. “I don’t need to eat fruits and veggies because I’m juicing”
The Malaysian Dietary Guidelines recommend eating at last three servings of veggies and two servings of fruits per day. Juices cannot be a replacement for this as juicing them removes most of their fibers which our body needs. Also, it can be a concentrated source of sugar.
3. “Juice cleansing can help you shed kilos”
The loss in weight right after a juice cleanse is mostly from loss of water and muscle mass. Once you go back to your regular eating patterns, it will bounce right back! Fresh fruit juices, even those without added sugar, are as high in sugar and calories as soft drinks. A study in 2011 which tracked the dietary and lifestyle habits of 120,000 men and women for 20 years found that people who increased their intake of fruit juice gained more weight over time than people who did not.
4. “It can benefit everybody”
It may not be appropriate for people with diabetes and kidney or heart disease. Diabetics need to monitor their carb intake and fruit-heavy juices may be high in carbs (depending on the type of fruit it’s made of), causing a spike in blood. People with kidney or heart diseases may need to limit their potassium and fluid intake. So juices from potassium-rich fruits and veggies are out of the question.
5. “Juicing is safe even for diabetics because these are ‘good sugars'”
Taking juices in excess can raise your blood sugar levels. A study in 2013 suggested that every three servings of fruit juice per week can increase your risk of getting diabetes by eight percent. This is in contrast to the same amount of consumption of whole fruits, which indicated a two percent reduction in the risk.
6. “It can cure certain ailments, like the flu”
There is no conclusive evidence of this at the moment. The best thing to do is to incorporate a variety if fruits and veggies in juicing and drink as part of your diet. That way, your body will get the mix of nutrients it needs.